Carolina Hurricanes Tutorials: Week 1

Jan 07, 2023

Confused about a specific exercise or two? Don't worry, we got you covered!

Click on the sections of the workout below, and find a step-by-step form tutorial for each exercise in Week 1's Train like the Pros workout:

Tissue Preparation Tutorials Warm Up Tutorials Block 1 Tutorials
Block 2 Tutorials Block 3 Tutorials Regeneration Tutorials


Tissue Preparation Tutorials

Foam Roll - Glute Medius


  • Sit on the foam roller with your knees bent and both feet flat on the floor.
  • Place your hands behind you on the floor for extra support and gently roll from the top of your glute (close to where your belt line is) to several inches down.
  • When you find sore spots, spend extra time resting on those areas. Don't forget to breathe deeply and exhale slowly as you roll.

Foam Roll - Hip Adductor


  • Lie facedown on the floor or a mat. Bend the other leg out to the side and place the foam roller under the middle of your inner thigh.
  • Tuck your chin, engage your core, and focus on slightly tucking your pelvis to prevent your lower back from sagging.
  • Slowly roll the foam roller back and forth along the inner thigh until you find a tender spot, then hold at that position for the duration of the exercise or until you feel your discomfort reduce.

Quadruped Adductor Stretch with T-Spine Rotation


  • Start on all fours and extend one leg to the side with your knee straight and in line with your hip.
  • Keep your core tight and back straight as you slowly rock your hips back and forth until you feel the stretch through the adductor of your extended leg.
  • Then, place the hand on the side of your extended leg on the side of your head. Begin to rotate slowly up through your shoulder and thoracic spine.
  • At the top of the movement, slowly rotate back to the starting position. Repeat for the specified amount of reps before switching sides and repeating.

Warm-Up Exercise Tutorials

Glute Bridge


  • Lie face up on the floor with your knees bent and feet flat on the ground. Keep your arms down by your sides with your palms facing down.
  • Lift your hips off the ground until your knees, hips, and shoulders form a straight line. Focus on squeezing your glutes, keeping your core tight and hips tucked to avoid overextending your back.
  • Hold at the top of the bridge for a few seconds, then slowly lower back down to the starting position.



  • Stand with your feet staggered, so the left foot is slightly out in front of you.
  • Extend your arms to the side or place your hands on your hips for balance. With a slight bend in your front leg, brace your core and begin to lift your back foot off the floor.
  • Continue to lift your back leg until your chest is parallel to the floor. Once you reach the top of the movement, slowly lower your raised leg to finish the motion. Then, repeat the same motion on the opposite leg.

Reverse Lunge


  • Stand upright with your feet shoulder-width apart and your hands on your hips.
  • Take a large step backward with one foot. Then lower your hips so that your front thigh is parallel with the floor and your front knee is directly over your ankle. Your back knee should bend to a 90-degree angle with your knee pointing down and your back heel lifted.
  • Return to standing by pressing through your front heel and bringing your back leg forward, then switch legs and repeat.

Heel to Glute with Alternating Arms Reaching


  • Stand tall and shift your weight into your right leg. Begin to lift the left foot behind you and grab it with your left hand.
  • Pull your left heel toward your glute as you reach your right arm overhead.
  • Slowly lower your leg and extended arm simultaneously back to the starting position. Switch legs and arms and repeat.

March In Place

  • Stand straight with your elbows bent at a 90-degree angle and your feet hip-width apart.
  • Bring your right elbow forward at the same time as you bring your left knee up.
  • Return to the starting position and alternate sides until the set is complete.

Block 1 Tutorials

Goblet Squat w Kettlebell


  • Grab a kettlebell and hold it at chest level with your elbows under your wrists.
  • Find a squat stance where your feet are hip-width or wider apart, and your toes slightly pointed outwards.
  • Start to squat by pushing your hips backward with your weight on the back of your heels. Keep your knees pressing outward as you squat down.
  • Continue squatting until your thighs are parallel to the floor. Pause at the bottom for a few seconds and push through your heels to return to standing.



  • Grab the handles so you have one in each hand with your palms facing in. While keeping your arms straight, walk your feet forward until there is tension in the straps. (Your body should be in a plank-like position with your arms extended, core tight, and feet hip-width apart.)
  • Start the movement by pulling your shoulder blades back and down to engage them. Pull your torso towards your hands and keep your elbows close to your body. Keep your body in a straight line by engaging your core and avoid letting your hips sag.
  • Once you reach the top of the motion, slowly lower back down to the starting position to complete the rep.

Seated T-Spine Rotation


  • Sitting on a bench, box, or chair, place both feet flat on the floor with a medicine ball, block, or roller between your knees. Keep your ankles directly underneath your knees.
  • Cross your arms, so your hands are resting on the opposite shoulders. Keep your elbows high and parallel to the floor.
  • Gently twist through your upper body towards the left, then slowly twist to return back to center and repeat on the opposite side.

Block 2 Tutorials

Single Arm Lateral Pull Down


  • Attach a D-Handle and position yourself as you would for a regular lateral pulldown.
  • Reach up and grab the handle with a neutral grip (palm facing in) with a straight spine and your arm fully extended.
  • Lean forward slightly and squeeze your shoulder blades together. Take a deep breath and pull the handle down to your upper chest, focusing on engaging your lats as you pull your elbow back and down.
  • Pause at the bottom and then slowly release back to the starting position.

Lunge Pulses


  • Start in a split stance with your weight evenly distributed between your front and back foot to create a stable lunge position.
  • Square your hips and keep your shoulders over or slightly ahead of your hips with a neutral spine and your chin slightly tucked.
  • Place your hands on your hips (or you can choose to add one dumbbell in each hand), engage your core, and tuck your pelvis. Lower down until your front leg is parallel to the floor and your back knee is hovering above the ground.
  • Keep your chest high and core tight as you use your front foot to pulse 1-2 inches up and down for the allotted time.

Reach, Roll, and Lift (Stability Ball)


  • Start on your knees with a yoga ball in front of you. Bend one arm, place your palm halfway down the yoga ball at the closest point to you, and place your other palm flat on the ground with your arm extended slightly in front of your shoulder.
  • Slowly push the yoga ball in a straight line as far as you can while keeping your palm flat on the ball.
  • Keeping your arm fully extended, rotate your arm on the yoga ball so your thumb is facing upward.
  • Brace your core and lift your arm off the ball. Maintain a neutral spine and avoid hyperextending your back when raising your arm.
  • Lower your arm back down to the yoga ball and slowly roll the back towards you to the starting position. Complete the specific amount of reps, then switch arms and repeat.

Block 3 Tutorials

Kneeling Cable Lift


  • Attach the rope or the long bar handle on the cable machine and adjust it to be on the lowest notch.
  • Kneel down onto your left knee with your left side facing the cable machine. Then grab the top of the rope or bar attachment with your right hand and the bottom of it with your left hand
  • Keep your upper body straight, and move through the exercise by rotating your arms up and in front of you.
  • At the top of your range of motion, begin to rotate slowly and lower your arms back down to the starting position. Continue for the rest of the set, then switch sides and repeat.

Side Plank


  • Lie on your right side with your legs extended, feet stacked on top of each other, and your right arm directly under your shoulder.
  • Keep your head in line with your spine, engage your core, and lift your knees and hips off the ground.
  • Avoid bending or sagging as you hold this position. Then slowly lower down to the ground, switch sides, and repeat.

Thoracic Rotation - Heel Sit


  • Start by sitting on your heels with your knees together.
  • Hold your hands together at the center of your chest with your elbows lifted (optional: add a lightweight kettlebell.)
  • Gently twist to one side without lifting your hips up off your heels. Focus on keeping your core engaged and back straight.
  • Twist and return to the center, then switch sides and repeat.

Regeneration Tutorials

Foam Roll - Hamstring


  • Place a foam roller underneath one of your thighs near your glute and have your palms flat on the floor behind you.
  • Gently push your body back and forth so the roller moves from the glute to the knee.
  • Continue to roll for 30 seconds to a minute, taking pauses on tender areas in your leg, then switch legs and repeat.

Foam Roll - Glute Maximus


  • Start by sitting on the foam roller, cross one leg over the other, and place your palms flat on the floor behind you.
  • Tilt yourself towards the bent leg and gently roll over your glute.
  • Continue to roll for 30 seconds to a minute, switch legs and repeat on the other side.

Hyperice - VMO


  • Attach either the ball or cushion attachment to the Hyperice Gun. Then find a comfortable seated position with your back leaning against a wall or an arm behind you for support.
  • Turn on the Hyperice to a low vibration setting. Avoid putting too much pressure on the muscle as you start to move the gun up and down your quad.
  • You can also do small circles on the left and right sides of your leg close to your knee. Pause for a few seconds over spots that you find are tender and sore.

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