Carolina Hurricanes Tutorials: Week 3

Written by O2 Fitness | Jan 21, 2023

Confused about a specific exercise or two from the Train like the Canes' workout this week? 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 3's Train like the Canes game day workout:

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

Tissue Preparation Tutorials

Foam Roll / Hyperice - Quads

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.

Foam Roll - Glute Max

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.

Bird Dog

Start on your hands and knees in a tabletop position. Maintain a neutral spine by engaging your core and abdominal shoulders.
Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor.
Lengthen the back of your neck and tuck your chin into your chest, so you are keeping your gaze towards the floor throughout the movement.
Hold this lengthened position for a few seconds before lowering back to the starting position.

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.

Knee Hug

Lay down on your back with one leg extended and the other bent.
Reach around your bent leg and interlock your fingers if possible.
Gently pull your bent leg in toward your chest. Take 2 to 3 deep inhales in this position before gently releasing back to the starting position.

Quad/Hip Flexor Stretch

Find a comfortable kneeling lunge where both knees are bent at a 90-degree angle.
Keeping your hips squared to the front and chest up, shift your weight into your front leg until you feel a slight stretch in your hip flexor.
Slightly lift your back foot off the ground and grab it with both hands. Gently bring it up towards your glute until you feel a stretch in your quad. Hold this position for the specified amount of time, then switch sides and repeat.

Option 2: Stand in front of a bench or a box. Place the top of your right foot on the bench behind you. Lower down into a lunge so your right knee is on the floor and your left knee is at a 90-degree angle. Hold this position for the specified amount of time, then switch sides.

Lateral Squat - Bodyweight

Start with your feet wider than hip-width apart and your knees and toes facing forward. (If your toes need to face slightly outward to feel comfortable, that's fine too!)
Shift your weight into one heel, push your hips back, and bend that knee while leaving your other leg straight. Try to get the thigh of your bent leg parallel to the floor.
At the bottom of the movement, drive up through the foot of your bent leg to reverse the movement and return to standing. Pause at the top to squeeze your glutes and stretch the front of your hips forward.
Finish the specified amount of reps. Switch legs and repeat.

Stationary Skip

Start by standing with your feet hip-width apart. Lift your right knee and spring up off your left foot into the air.
As you land, focus on letting the ball of your foot touch first and then letting your mid-foot and heel follow. Then switch legs and repeat. Continue this skipping motion in place for the specified amount of reps or time.

Block 1 Tutorials

1 Arm TRX Row

Start facing the TRX anchor point. Hold the TRX band handle with one hand, palm facing down. The further you are from the anchor point, the more difficult this exercise will be!
Slowly lower yourself while rotating your arm, so your palm holding the TRX handle is facing the floor. Focus on using your upper body to lower yourself down instead of bending your legs.

Lateral Squat - Dumbbell

Start with your feet wider than hip-width apart and your knees and toes facing forward. (If your toes need to face slightly outward to feel comfortable, that's fine too!) Hold a dumbbell at the center of your chest.
Shift your weight into one heel, push your hips back, and bend that knee while leaving your other leg straight. Try to get the thigh of your bent leg parallel to the floor.
At the bottom of the movement, drive up through the foot of your bent leg to reverse the movement and return to standing. Pause at the top to squeeze your glutes and stretch the front of your hips forward.
Finish the specified amount of reps. Switch legs and repeat.

Lat Stretch - Rack

Start by standing by a wall or the squat rack with your arm extended out in front of you, holding the wall or rack. Keep your feet shoulder-width apart or in a staggered stance to remain stable.
Hinge at the waist and send your hips back away from the wall to start the stretch.
Slowly twist your torso towards the side of your extended arm to achieve a deeper stretch in the lat.
Breathe and hold here for a few seconds. Then gently twist back and return to standing. Switch sides and repeat.

Block 2 Tutorials

Squat to Press - Dumbbell

Start standing with your feet roughly shoulder-width apart. Hold a pair of dumbbells next to your shoulders.
Squat down until the tops of your thighs are parallel to the floor (or as low as you can comfortably go.) As you lower down, focus on pressing your ankles, lower leg, and thighs outward to create tension.
At the bottom, push your body up from the squat and press the dumbbells directly above your shoulders. Your biceps should stay by your ears.
Gently lower the weights back down to your shoulders and repeat.

Dumbbell Front Box Squat

Stand in front of a box or bench with your feet shoulder-width apart, holding a dumbbell in each hand. Bring the dumbbells up in front of your shoulders, keeping your elbows bent at a 90-degree angle.
Lower down into a squat until your glutes touch the bench.
Then push yourself up through your lower body to return back to standing. Repeat.

Quad/ Hip Flexor Stretch

Find a comfortable kneeling lunge where both knees are bent at a 90-degree angle.
Keeping your hips squared to the front and chest up, shift your weight into your front leg until you feel a slight stretch in your hip flexor.
Slightly lift your back foot off the ground and grab it with both hands. Gently bring it up towards your glute until you feel a stretch in your quad. Hold this position for the specified amount of time, then switch sides and repeat.

Block 3 Tutorials

Plank

Get into an all-fours position with your knees and toes on the floor and with your hands should be slightly wider than shoulder-width apart.
Rotate your shoulders back and down to engage your lats. Then straighten your legs to lift yourself up into a push-up position.
Engage your core and focus on squeezing your quads and glutes.
Hold for the specified amount of time and then carefully lower back down onto all-fours to rest before repeating.

Anti-Rotation Press

Get into a comfortable kneeling position with your knees hip-width apart. Adjust the cable, so it is at chest level and directly to the side of your body.
Grip one handle in both hands with your fingers interlaced and elbows in by your sides.
Keeping your back straight and your core engaged, press the handles forward. Avoid letting the tension of the weight pull your arms toward the cable machine.
Extend your arms fully to finish the press and hold for 2-3 seconds before slowly pulling your elbows back toward your sides.

Quad/Hip Flexor Stretch

Find a comfortable kneeling lunge where both knees are bent at a 90-degree angle.
Keeping your hips squared to the front and chest up, shift your weight into your front leg until you feel a slight stretch in your hip flexor.
Slightly lift your back foot off the ground and grab it with both hands. Gently bring it up towards your glute until you feel a stretch in your quad. Hold this position for the specified amount of time, then switch sides and repeat.

Regeneration Tutorials

Foam Roll - Lats

Lie on one side and place the foam roller horizontally at the point where your back meets your shoulder. Straighten your bottom arm closest to the floor and position it so your thumb is pointing up toward the sky. Bend your front leg and use your other hand to stabilize your body.
Engage your core and slowly roll down the side of your back toward your hip. When you feel the roller reach the bottom of your rib cage, slowly roll the foam roller back to the starting position. Repeat for the specific amount of time or reps, switch sides, and repeat.

Foam Roll - Mid to Lower Back

Lie on your back with the foam roller placed horizontally under your mid-back. Keep your knees bent and your feet flat on the floor.
Bring your hands behind your back (careful not to pull on your neck) or cross your arms over your chest.
Push your spine down onto the foam roller as you arch your mid-back, not low back. Focus on deep breaths and timing your exhales as you push down.
Keep the movement slow and controlled, and readjust your back's position on the foam roller to target different areas in your mid-back.

Foam Roll - Glute Max

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.

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