• Jamie Honour

6 Week Foundation Programme

Updated: 7 days ago



Every successful and lasting exercise routine is as solid as its foundations and here at Honour Health & Wellness our programme is no different. Each exercise in this section provides you with all the tools necessary to create a solid understanding of our principles of exercising and provides a bridge to the more challenging exercises and programmes ahead. The foundation programme is divided into two structured routines where we have detailed our recommended sets, reps and frequency so you maximize your results. Each exercise has its own video which is detailed so you fully understand each movement. Once you have mastered the exercise, use the links to the next exercise progression within the programme. Once you have completed the 6 week Foundation Programme you will be ready to progress to the more challenging and goal specific programmes found on our site.


Foundation Routine 1

Use the warm up video below to mobilize and warm up, then complete each exercise below in order resting 30 - 60 seconds between each set. Once you have completed routine 1 make sure you complete the progressive stretches. Rest 1 - 2 days before you attempt routine 2. You should aim to workout 4 times per week alternating between routine 1 & 2. Try the exercise progressions when you feel ready.


Full body warm up

https://youtu.be/HduJLdtVccA


1: Chin Tuck

1 set x 45 - 60 seconds

https://youtu.be/FrSIiW6TC5A


2: Mini band arm raise

2 sets x 10 reps

https://youtu.be/2Va2s-NCnf0

Progression:

https://youtu.be/2KFzmNoyh94


3: YTW

2 sets x 5 - 10 cycles (standing or prone)

https://youtu.be/l_T_YOod_CM


4: Seated leg loading

1 set x 15 - 20 reps per leg

https://youtu.be/_d-yxsACcy8


5: Glute bridge

2 x sets x 45 - 60 seconds

https://youtu.be/6uEJUMxzpm8

Glute bridge progression:

https://youtu.be/p05LQjv9wzQ


6: Dead bug

2 sets x 10 - 20 reps

https://youtu.be/lgrwbmtddw4

7: Front support

2 sets x 30 - 45 seconds

https://youtu.be/oeoCDZdov_k

Front support progressions:

https://youtu.be/A4PvpA74ZaA


Foundation Routine 2

Use the warm up video below to mobilize and warm up then complete each exercise below in order resting 30 - 60 seconds between each set. Once you have completed routine 2 complete the progressive stretches. Rest 1 - 2 days before you attempt routine 1. You should aim to workout 4 times per week alternating between routine 1 & 2. Try the exercise progressions when you feel ready.


Full body warm up

https://youtu.be/HduJLdtVccA


1: Wall and Floor Angel

2 sets x 10 reps

https://youtu.be/6bZEWRuiEuo


2: Scapular press ups

2 sets x 10 reps

https://youtu.be/aFeSu0QIwDo

Scapular press up progression

https://youtu.be/q-G_cnu-ndg


3: Leg Hovers

2 x sets x 5 - 10 reps per leg

https://youtu.be/FXaA4hL3BaM


4: Box squat

2 sets x 10 - 20 reps

5: Hip hinge

2 sets x 10 - 15 reps

https://youtu.be/lJbKJ0ezKDU

Hip hinge progression

https://youtu.be/D2LsLG3tQwg


6: Hollow hold

2 sets x 30 - 45 seconds

https://youtu.be/EZwKzoc2Yrw


7: Kneeling side plank

2 sets x 20 - 30 seconds per side

https://youtu.be/hMucfag4S7Y













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LOCATION

34 Ripley Road, Old Town, Swindon, SN1 4DE

Email: honourhw@gmail.com

Tel: 07904 721907

Opening Hours:

Mon - Fri: 7am - 10pm 

​​Saturday: 8am - 10pm ​

Sunday: Closed

CONTACT

Please be aware there is no onsite parking. There is 1 hour free parking available on Ripley and Avenue road and Quarry road, local car parks are 2 to 3 minutes walk away. 

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