Carolina Hurricanes Workout Week 2

Jan 14, 2023

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!

Each of these unique workouts requires minimal equipment and aims to help you build strength while also including a variety of stretches and exercises to improve your mobility and flexibility.

Watch and listen to Burniston as he runs through the entire workout above or scroll down to see the full workout!

Game Day Workout Week 2

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 - Lats 30 Seconds - Each Side
Foam Roll - Mid to Upper Back 30 Seconds

Reach, Roll, Lift

5 Reps - Each Side

Warm Up: 1 Round

Name Time/Reps
Glute Bridge 15 Reps
Knee Hug 3 Reps - Each Side
Quad/Hip Flexor Stretch 3 Reps - Each Side
Bent Knee Hamstring Stretch 3 Reps - Each Side
Overhead Squat (Bodyweight) 5 Reps

Block 1: 3 Rounds

Name Time/Reps
Push-Up 3 Position Isohold 5 Reps
Single Leg RDL  8 Reps - Each Side
Pec Stretch - Rack 20 Seconds - Each Side


Block 2: 3 Rounds

Name Time/Reps
Split Squat RFE (Rear Foot Elevated) 6 Reps - Each Side
Single Arm Overhead Carry 15 Yards - Each Side
Bent Knee Hamstring Stretch 20 Seconds - Each Side


Block 3: 2 Rounds

Name Time/Reps
Kneeling Cable Chop 8 Reps - Each Side
High Plank 30 Seconds
90/90 Stretch with Arm Sweep 5 Reps - Each Side


Regeneration: 1 Round

Name Time/Reps
Hyperice - Rotator Cuff 30 Seconds
Hyperice - Pec 30 Seconds
Foam Roll - Lats 30 Seconds
Foam Roll - Mid to Upper Back 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!

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