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 or scroll down to see the full workout!
Game Day Workout Week 3
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/Hyperice - Quads | 30 Seconds - Each Side |
| Foam Roll -Glute Max | 30 Seconds |
| Bird Dog | 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 |
| Lateral Squat - Bodyweight | 3 Reps - Each Side |
| Stationary Skip | 10 Seconds |
Block 1: 3 Rounds
| Name | Time/Reps |
| TRX Single Arm Row | 8 Reps - Each Side |
| Lateral Squat - Dumbbell | 8 Reps - Each Side |
| Lat Stretch - Rack | 20 Seconds - Each Side |
Block 2: 3 Rounds
| Name | Time/Reps |
| Squat to Press | 5 Reps |
| Box Squat - Dumbbells | 8 Reps |
| Quad / Hip Flexor Stretch | 20 Seconds - Each Side |
Block 3: 2 Rounds
| Name | Time/Reps |
| Plank | 8 Reps - Each Side |
| Anti-Rotation Press | 30 Seconds |
| Quad / Hip Flexor Stretch - Kneeling | 5 Reps - Each Side |
Regeneration: 1 Round
| Name | Time/Reps |
| Foam Roll - Lats | 30 Seconds |
| Foam Roll - Mid to Upper Back | 30 Seconds |
| Foam Roll - Glute Max | 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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