Total Body Optimization 8 Week Program
Chris Bodo Training
Total Body Optimization is designed for those who want to increase strength, enhance mobility, improve overall well-being, and achieve a better physique. Our approach emphasizes strengthening the body across the widest possible range of motion. This is not a traditional bodybuilding program. Instead, Total Body Optimization provides exercises that help you feel incredible in your everyday life. Beyond just daily activities, it will also help you cultivate an athletic mindset and lifestyle. With just 3 workouts per week, you will be well on your way to achieving a body you love and feeling like a million bucks!!
Prep
A
Mobility/Activation 24'
-3 Point Ankle Drill- 9/side (optional) -Anterior Tib Raises- 20 -Calf Raises- 20 (no video) -Assisted ATG Split Squats / Hamstring Stretch - 10/side -Assisted Cossack Squats and Stretch- 5/side -Cossack Squats- 5/ side -Elevated Pigeon Stretch- 20sec per side -Glute Bridge- 10-20 -T-Spine Rotation- 5-10 -Chest Stretch- 10-20 sec/ side -Shoulder Circles Front and Back- 10 front, 10 back (no video) -T Jacks- 20
B1
Seated Hip Flexor Drill
3 x 10
B2
ATG Split Squats
3 x 10
C1
1 1/2 Bottomed Out Squats
3 x 10
C2
Deadbug
3 x 20
D1
DB Bench Press
3 x 10
D2
Hand Release Pushups
3 x 10
D3
Adductor Side Plank
3 x 0:10
Prep
A
Mobility/Activation 24'
-3 Point Ankle Drill- 9/side (optional) -Anterior Tib Raises- 20 -Calf Raises- 20 (no video) -Assisted ATG Split Squats / Hamstring Stretch - 10/side -Assisted Cossack Squats and Stretch- 5/side -Cossack Squats- 5/ side -Elevated Pigeon Stretch- 20sec per side -Glute Bridge- 10-20 -T-Spine Rotation- 5-10 -Chest Stretch- 10-20 sec/ side -Shoulder Circles Front and Back- 10 front, 10 back (no video) -T Jacks- 20
Skill/Tech
B
Hip Mobility Circuit
Hip Mobility *2 times through 1. 90 90 Rotations------- 10/side 2. 90 90 back leg Iso hold ------ 10-20sec hold 3. 90 90 front leg Iso Hold ------ 10-20sec hold 4. Prone Hip Flexion --------------- 10/side 5. Hip/Glute Drill --------------------- 10/side 6. Frog Hip Thrust ------------------- 10 7. Side Lying Leg Lifts ------------- 10/side
C1
Cossack Squats
3 x 10
C2
Flag Side Plank
3 x 0:15
D1
Pull-Up
3 x 5
D2
Prone Superman Towel Rotations
3 x 6
E1
Single Arm DB Row
3 x 10
E2
Dumbbell Flys
3 x 10
Prep
A
Mobility/Activation 24'
-3 Point Ankle Drill- 9/side (optional) -Anterior Tib Raises- 20 -Calf Raises- 20 (no video) -Assisted ATG Split Squats / Hamstring Stretch - 10/side -Assisted Cossack Squats and Stretch- 5/side -Cossack Squats- 5/ side -Elevated Pigeon Stretch- 20sec per side -Glute Bridge- 10-20 -T-Spine Rotation- 5-10 -Chest Stretch- 10-20 sec/ side -Shoulder Circles Front and Back- 10 front, 10 back (no video) -T Jacks- 20
B1
Kettlebell Swings
3 x 15
B2
Step Ups
3 x 10
C1
Single Leg Glute Bridge.
3 x 10
C2
Single Leg RDL.
3 x 10
D1
Arnold Press
3 x 10
D2
Bear Kickout
3 x 10
Conditioning
E
Plank Core Circuit
Plank Core Circuit 25 seconds WORK, 15 seconds REST (if it's too challenging do 20sec work and 20sec rest) 2 or 3 times through the circuit (you decide)! 1 minute rest before repeating circuit. 1. Front Plank 2. Side Plank Right 3. Side Plank Left 4. Plank March 5. Mountain Climbers Rest 1 minute.
Chris Bodo
Professional Hockey Player and Strength and Conditioning Coach
Follow the program, and live a healthy lifestyle and I guarantee you will look and feel incredible!
Get Total Body Optimization 8 Week Program
Riley Stadel
Professional Hockey Player
Verified Athlete""After suffering a knee injury I decided to work with Chris Bodo heading into my 7th year of professional hockey in Europe. His daily detailed program really helped me with knowing what my body needed and certain areas I had to attack in preparation for the season. I highly recommend Chris!""
Taylor Accursi
Former Professional Hockey Player
Verified Athlete""I have had tried numerous strength programs. Chris's program has truly gotten me physically to a level I have never been able to get to. I feel the strongest and healthiest I have ever been.""