The Carolina Hurricanes Strength and Conditioning Coach, Bill Burniston, knows that just like his players, you don't need to spend a ton of time in the gym or constantly doing high-impact and high-intensity sets to see performance-enhancing results from your workouts.
That's why he created this quick 30-minute workout for our Train Like the Canes game-day workout series!
Watch and listen to Burniston as he runs through the entire workout above, and keep reading for more information on how to perform each movement, including the warm-up and cooldown!
Game Day Workout Week 1
Equipment needed: yoga mat (optional), foam roller, dumbbells/kettlebells, cable machine, TRX bands.
Directions: Burniston structured these workouts to start with simple tissue preparation exercises to help lengthen the muscles before the workout to make them more effective at producing powerful contractions. Start with the tissue preparation exercises listed below and keep scrolling to follow the warm-up, workout, and recovery blocks. Complete each move back-to-back in the circuits with a 30-second rest between each round.
Click here to find step-by-step tutorials for all the exercises in this workout!
Tissue Preparation: 1 Round
| Name | Time/Reps |
| Foam Roll - Glute Med. | 30 Seconds - Each Side |
| Foam Roll - Hip Adductor | 30 Seconds - Each Side |
|
Quadruped Adductor Stretch with T-Spine Rotation |
5 Reps - Each Side |
Warm Up: 1 Round
| Name | Time/Reps |
| Glute Bridge | 15 Reps |
| Airplane | 3 Reps - Each Side |
| Reverse Lunge | 3 Reps - Each Side |
| Heel to Glute with Alternating Arms Reaching | 5 Reps - Each Side |
| March In Place | 10 Yards |
Block 1: 3 Rounds
| Name | Time/Reps |
| Goblet Squat w. Kettlebell | 10 Reps |
| TRX Row | 10 Reps |
| Seated T-Spine Rotation | 5 Reps - Each Side |
Block 2: 3 Rounds
| Name | Time/Reps |
| Single Arm Lateral Pull Down | 8 Reps - Each Side |
| Lunge Pulse | 30 Seconds - Each Side |
| Reach, Roll, and Lift | 5 Reps |
Block 3: 2 Rounds
| Name | Time/Reps |
| Kneeling Cable Lift | 8 Reps - Each Side |
| Side Plank | 15 Seconds - Each Side |
| Thoracic Rotation - Heel Sit | 5 Reps - Each Side |
Regeneration: 1 Round
| Name | Time/Reps |
| Foam Roll - Hamstring | 30 Seconds |
| Foam Roll - Glute Max. | 30 Seconds |
| Hyperice - VMO | 30 Seconds |
Although strength and conditioning workouts are a great way to include multiple exercises that are beneficial to improving someone's all-around fitness, we each have different focuses that we want to address in our training.
Make adjustments on your own or use a complimentary training session with an O2 Fitness Personal trainer to learn how to make the best adjustments based on your current strength and ability level!
Leave A Comment