Harms Farms
Post Activation Potentiation is essentially the sequencing of events to prime the nervous system to function at a greater temporary clip in proceeding exercises. Take advantage of the wonders of the body and experience these life changing gains today. We will push the intensity in all lifts after a thorough warmup and finish with challenging circuits to finish off the day hot and sweaty.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Jump Rope
1 x 1:00
B1
Ankle Rocker Shuffle
3 x 5
B2
Dead Bug - Single Leg Kick Out
3 x 6
B3
Banded Shrugs
3 x 10
B4
Goblet Squat to Press Out
3 x 6
C1
Back Squat
5 x 5
C2
Dribble Runs - Ankle
5 x 10
Conditioning
D
-10 minutes. - Max Calorie Assault Bike or C2 Rower - 40-50 pound Ball Slams - 7 reps You have 10 minutes to get max calories on the implement of choice. However, at the top of each minute, you have 7 ball slams as a buy in.
E1
Banded Hamstring Curl
3 x 15
E2
DB Shrug
3 x 10
A1
Hands Only Inchworm
3 x 5
A2
Pillar w/ Alternating Hand Reach
3 x 10
A3
Scap Pull Up
3 x 10
A4
Pull-Up
3 x 5
A5
DB Curtsy Lunge (Elevated)
3 x 6
B1
Press
5 x 5
B2
Depth Push Up to Explosive Rebound Up
5 x 3
C1
Dynamic Step Up
4 x 10
C2
Shin Hop
4 x 3
C3
Alternating Plate to Toes
4 x 10
D1
Hammer Curl
1 x 10
D2
Weighted Dips
1 x 10
A1
Pillar Hold
3 x 60
A2
Forward Band Walk
3 x 10
A3
Backward Band Walk
3 x 10
A4
Lateral Band Walk
3 x 10
B1
Isometric Rack Pull
5 x 10
B2
Box Jump
5 x 3
C1
Barbell Hip Thrust
4 x 5
C2
Shin Hop
4 x 3
D1
Captain Morgans
3 x 10
D2
Pillar w/ Alternating Hand Reach
3 x 20
D3
Captain Morgans
3 x 10
A1
Supine Ring ISO Hold
3 x 0:10
A2
Single Leg Glute Bridge
3 x 10
A3
Landmine Single Leg Sweeping RDL
3 x 6
B1
Deadlift
4 x 5
B2
Sled Push
4 x 15
C
Back Squat
5 x 5
D1
Lat Pulldown
4 x 10
D2
GHD w/ Row
3 x 10
A1
Bear Crawl
3 x 10
A2
Reverse Bear Crawl
3 x 10
A3
Prone Scorpion
3 x 5
A4
KB Arm Bar
3 x 5
A5
Thoracic Extension on Foam Roller
1 x 8
B1
Close Grip Bench Press
4 x 5
B2
Med Ball Explosive Chest Pass
3 x 10
C1
DB Incline Bench Press
4 x 10
C2
Dips
4 x 10
D1
Single Arm DB Row
3 x 10
D2
Rear Delt Flyes
3 x 10
Chris Harms
Minor League Strength and Conditioning Coach for San Francisco Giants
