- Jamie Honour
6 Week Foundation Programme
Updated: Nov 3, 2019
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
1: Chin Tuck
1 set x 45 - 60 seconds
Chin tuck progression:
2: Mini band arm raise
2 sets x 10 reps
Progression:
3: YTW
2 sets x 5 - 10 cycles (standing or prone)
4: Seated leg loading
1 set x 15 - 20 reps per leg
5: Glute bridge
2 x sets x 45 - 60 seconds
Glute bridge progression:
6: Dead bug
2 sets x 10 - 20 reps
7: Front support
2 sets x 30 - 45 seconds
Front support progressions:
Progressive stretches
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
1: Wall and Floor Angel
2 sets x 10 reps
2: Scapular press ups
2 sets x 10 reps
Scapular press up progression
3: Leg Hovers
2 x sets x 5 - 10 reps per leg
4: Box squat
2 sets x 10 - 20 reps
5: Hip hinge
2 sets x 10 - 15 reps
Hip hinge progression
6: Hollow hold
2 sets x 30 - 45 seconds
7: Kneeling side plank
2 sets x 20 - 30 seconds per side
Progressions:
Progressive stretches
1: Foam roller extension x 60 - 90 seconds
2: Seated QL stretch x 60 - 90 seconds
3: Book openers x 60 seconds per side
4: Couch stretch (quadriceps stretch) x 45 - 60 seconds per side
5: Spinal flow x follow along as demonstrated
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