Parkinson's Exercise Class - Warriors Class

Need Help Registering? Please contact contact@poweroverpd.org OR Robert.Hand@vcuhealth.org

*Please arrive no more than 10 minutes prior to your class start time*

You are registering for the Warriors Class

(Limited amount of space so book fast!)

If you are new to these exercise classes, please complete the new athelete submission form and someone will reach out to you to schedule an assessment. Click here for form. 

Physical exercise is known to have a positive effect on Parkinson’s disease symptoms, but navigating the fitness world to find a class specifically for your needs can be overwhelming. VCU Health and RVA Performance Training collaborated to offer classes specifically for people with Parkinson’s disease. Bobby Hand, Movement Disorders Program Coordinator at VCU Health, and the experienced training staff at RVA Performance Training lead these classes. The combination of Parkinson’s expertise and experience with high-intensity group exercise training has produced a unique program.

These one-hour classes address endurance, strength, coordination, balance, cognition, and more. All exercise programming explicitly considers Parkinson’s disease symptoms. The optimal training approach is specific to each participant through a one-on-one evaluation session with a training instructor. After completing this free training session, your instructor will determine your baseline and recommend either the Heroes or Warriors classes. Heroes classes are for those with more experience exercising, while the Warriors classes are a great point of entry if you are looking to start a routine for the first time.

What Do I Bring?

·  Mask (to enter)

·  Water

·  Comfortable clothes and shoes for exercise

After parking in the rear parking lot, please wear a mask to enter the facility through the main entrance (shown above). You will enter the training space and find your own 10’ x 10’ area with all the equipment you will need for class. Wearing a mask during training is optional for participants but your instructors will remain masked. Instructors will also sanitize all equipment between sessions.

Prior to each portion of the workout, instructors will demonstrate the movements and provide education necessary to perform each exercise. Modifications will be made on an individual basis.

Sample Programming:

Heroes

·  Warmup:

o  Row 500 meters at 4/10 intensity

o  Rest

o  Row 300 meters at 5/10 intensity

o  Rest

o  Row 200 meters at 6/10 intensity

·  Mobility:

o  Standing Ankle Circles, 20x per side

o  Front Foot Elevated Lunges, 20x per side

·  Strength:

Every Minute On The Minute (EMOM), Alternating Sides

o  Curtsy Squat, 8x

o  Single Leg Deadlift, 8x

·  Conditioning:

3 Rounds

o  1 Minute:   Plate Jumps/Taps

o  1 Minute:  Rest

o  1 Minute:  Kettlebell Swings

o  1 Minute:  Rest

o  1 Minute:  Row at up to 7/10 intensity

o  1 Minute:  Rest

Warriors

·  Warmup:

5 Rounds

o  10 Box Squats

o  10 Alternating Step Ups

·  Mobility:

o  Seated Ankle Circles, 20x per side

o  Seated Piriformis Stretch, 1 minute per side

o  Seated Hamstring Stretch, 1 minute per side

·  Balance:

o  Single Leg Stance, up to 1 minute per side

o  Supported Single Leg Deadlift, up to 1 minute per side

·  Conditioning:

3 Rounds

o  10 Medicine Ball Twists

o  10 Supported Squat Jumps

o  2 Minute Rest