2025 Complete Off-Season Program
Chris Bodo Training
HockeyFor Hockey Players:
This is your complete 13 week off-season workout program.
The program focuses on: Mobility, Strength, Speed, Power, Injury Prevention, and Conditioning.
With an Exercise Science degree, internships working with NHL players and top strength coaches, and 10 years of pro hockey experience, I know exactly what it takes to be in peak shape—for hockey and for life.
Prep
A
Foam Rolling and Soft Tissue
5-10 rolls per body part Roller: Calves Hamstrings Glutes Glute Medius Adductors Quads Lower Back (both sides of the spine, not on the spine) Upper Back (both sides of the spine, not on the spine) Lats Lacrosse Ball and Softball: Foot Hip flexors/groin Hips/glutes Psoas
Prep
B
Mobility/Activation 25'
- 3 Point Ankle Drill -- 3 Reps/side (left, center, right = 1 rep) - Anterior Tibialis Raise -- 20 Reps - Calf Raises -- 20 Reps - Assisted ATG Split Squats/ Hamstring Stretch -- 10 Reps/Side - Assisted Cossack Squats and Stretch -- 10 Reps/Side - Cossack Squats -- 5 Reps/ Side - Elevated Pigeon Stretch - 20-40sec stretch - Glute Bridge - 20 Reps - Prone Superman Arm Rotations - 5-10 Reps - T-Spine Rotation - 5-10 Reps - Push- Ups - 10 Reps - Arm Circles Front and Back - 10 Reps/Direction - T-Jacks - 20 Reps
C1
Elevated ATG Split Squats
3 x 20
C2
Kettlebell Hip Flexor Pull
3 x 10
D1
Cossack Squats
3 x 6
D2
Seated Hip Flexor Drill
3 x 10
E1
Seated Sit Back Hip Flexor Drill
E2
Deadbug
3 x 20
E3
Psoas Stretch
3 x 30
Conditioning
A
60-70% HR Bike ride
Bike Ride 60-70% max Heart Rate 30-60min
Prep
A
Foam Rolling and Soft Tissue
5-10 rolls per body part Roller: Calves Hamstrings Glutes Glute Medius Adductors Quads Lower Back (both sides of the spine, not on the spine) Upper Back (both sides of the spine, not on the spine) Lats Lacrosse Ball and Softball: Foot Hip flexors/groin Hips/glutes Psoas
Prep
B
Mobility/Activation 25'
- 3 Point Ankle Drill -- 3 Reps/side (left, center, right = 1 rep) - Anterior Tibialis Raise -- 20 Reps - Calf Raises -- 20 Reps - Assisted ATG Split Squats/ Hamstring Stretch -- 10 Reps/Side - Assisted Cossack Squats and Stretch -- 10 Reps/Side - Cossack Squats -- 5 Reps/ Side - Elevated Pigeon Stretch - 20-40sec stretch - Glute Bridge - 20 Reps - Prone Superman Arm Rotations - 5-10 Reps - T-Spine Rotation - 5-10 Reps - Push- Ups - 10 Reps - Arm Circles Front and Back - 10 Reps/Direction - T-Jacks - 20 Reps
C1
Seated Band Spine Flexion
3 x 10
C2
T-Spine Band Rotation
3 x 20
D1
DB Chest Fly.
3 x 8
D2
Push-Up.
3 x 10
D3
Chest Stretch.
3 x 0:15
E1
TRX Fly
3 x 10
E2
Prone Superman Towel Rotations
3 x 10
F1
TRX Row
3 x 10
F2
Floor Shoulder Slides
3 x 5
Conditioning
A
60-70% HR Bike ride
Bike Ride 60-70% max Heart Rate 30-60min
Prep
A
Foam Rolling and Soft Tissue
5-10 rolls per body part Roller: Calves Hamstrings Glutes Glute Medius Adductors Quads Lower Back (both sides of the spine, not on the spine) Upper Back (both sides of the spine, not on the spine) Lats Lacrosse Ball and Softball: Foot Hip flexors/groin Hips/glutes Psoas
Prep
B
Mobility/Activation 25'
- 3 Point Ankle Drill -- 3 Reps/side (left, center, right = 1 rep) - Anterior Tibialis Raise -- 20 Reps - Calf Raises -- 20 Reps - Assisted ATG Split Squats/ Hamstring Stretch -- 10 Reps/Side - Assisted Cossack Squats and Stretch -- 10 Reps/Side - Cossack Squats -- 5 Reps/ Side - Elevated Pigeon Stretch - 20-40sec stretch - Glute Bridge - 20 Reps - Prone Superman Arm Rotations - 5-10 Reps - T-Spine Rotation - 5-10 Reps - Push- Ups - 10 Reps - Arm Circles Front and Back - 10 Reps/Direction - T-Jacks - 20 Reps
C1
Goblet Squat.
3 x 10
C2
Single Leg Hamstring Bridge Elevated
3 x 10
D1
Jefferson Curl
3 x 5
D2
Spine Flexion and Row
3 x 10
E1
ATG Split Squats
3 x 5
E2
Cossack Squats
3 x 5
F1
Medball Jefferson Curl
3 x 10
F2
Hip External Rotation
3 x 10
F3
Hip Internal Rotation
3 x 10
Follow this program in its entirety with hard work and focus, and I guarantee you will be miles ahead of your competitors.
Get 2025 Complete Off-Season Program
Riley Stadel
Professional Hockey Player - Europe
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. I highly recommend Chris for any athlete who is serious about hockey training."
Taylor Accursi
Ex Pro Hockey Player
Verified Athlete"Playing pro hockey for 5 seasons and having a career where being in peak physical condition is important,I have had tried numerous strength programs. Bodo'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!"
Patrick Imre
Professional Hockey Player - Europe
Verified Athlete"Along with changing my diet, I felt this program has made me stronger and leaner. I can feel a noticeable difference on the ice. I highly recommend this program for anyone who is serious about getting better!"
