Harms Farms
BodybuildingPeach Season is year round here on the Farm. This total body program will get you plump in all the right places. This is just the how-to manual, however, you have to put in the work if you want it to grow...
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
Neck CARs
1 x 3
A2
T-Spine CARs
1 x 3
A3
Quadruped Hip CAR
1 x 3
B1
Plank
2 x 0:30
B2
Side Plank
2 x 0:30
B3
Single Leg Glute Bridge
2 x 10
C1
Barbell Hip Thrust
10, 8, 6, 15
C2
Press
10, 8, 6, 15
D1
Back Squat
3 x 5
D2
Chin-Up
3 x MAX
E1
Supine Hamstring Curl
3 x 10
E2
Lateral Band Walk
3 x 15
A1
Quadruped Cat Cow
1 x 5
A2
Quadruped Hip CAR
1 x 3
A3
Child's Pose Moose Antler Rotation
1 x 4
A4
Spiderman Complex to Vertical Rotation
1 x 5
A5
Hands Only Inchworm
1 x 3
A6
Squat to Stand
3 x 5
B1
Knee-Banded BW Glute Bridge
3 x 30
B2
Push-Up
3 x MAX
C1
2 DB RDL
3 x 10
C2
Seated Row
3 x 12
D1
Bodyweight Step-Up
3 x 10
D2
Banded Fire Hydrant
3 x 12
Aerobic Base
A
Go for 20 minutes on any implement (bike, rower, versaclimber, jump rope, etc.) of your choice. No implement? Your own 2 feet will do.
B1
Couch Stretch (Hip Flexors)
1 x 0:30
B2
Side-Lying T-Spine Windmill Rotation
1 x 6
B3
Banded Hamstring Stretch
1 x 0:30
A1
Supine Heel Taps
3 x 8
A2
Superman
3 x 10
A3
DB Side Bend
3 x 10
B1
Knee-Banded Constant Tension Barbell Hip Thrust
3 x 20
B2
DB Military Press
3 x 6
C1
Pause Front Squat
4 x 5
C2
Underhand Grip Lat Pull-Down
3 x 10
D1
DB 45-Degree Hyper
3 x 12
D2
Banded Reverse Hyper
3 x 15
D3
Banded Standing Hip Abduction
3 x 20
A1
Neck CARs
1 x 3
A2
Shoulder CARs
1 x 3
A3
Bodyweight Reverse Lunge
1 x 5
A4
Pogo Jump
1 x 30
A5
Yoga Push Up
1 x 3
B1
Pause Barbell Hip Thrust
3 x 5
B2
Seated DB Arnold Press
3 x 12
C1
Between Bench DB Squat
3 x 20
C2
Inverted Row
3 x MAX
D1
Barbell Goodmorning
3 x 8
D2
Monster Walks
3 x 20
Chris Harms
Minor League Strength and Conditioning Coach for San Francisco Giants
