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 the video above to see Coach Burniston as he runs through today's workout and gives you specific tips for the more challenging moves!
Game Day Workout Week 4
Tissue Preparation: 1 Round
| Name | Time/Reps |
| Foam Roll - Glute Med | 30 Seconds |
| Foam Roll - Hip Adductor | 30 Seconds |
| Adductor Stretch with Thoracic Rotation | 5 Reps - Each Side |
Warm Up: 1 Round
| Name | Time/Reps |
| Glute Bridge | 15 Reps |
| Inverted Hamstring | 3 Reps - Each Side |
| Reverse Lunge - Bodyweight | 3 Reps - Each Side |
| Heel to Glute with Arms Reaching | 5 Reps - Each Side |
| Pillar March | 10 Yards |
Block 1: 3 Rounds
| Name | Time/Reps |
| Deadlift | 8 Reps |
| Inverted Row | 10 Reps |
| Glute Stretch | 20 Seconds |
Block 2: 3 Rounds
| Name | Time/Reps |
| Lateral Box Squat | 8 Reps |
| Kettlebell Swing | 8 Reps |
| Calf Stretch | 20 Seconds - Each Side |
Block 3: 2 Rounds
| Name | Time/Reps |
| Sprinter Crunch | 45 Seconds |
| Jackknife | 45 Seconds |
| Thoracic Rotation | 5 Reps - Each Side |
Regeneration: 1 Round
| Name | Time/Reps |
| Foam Roll - Calf | 30 Seconds |
| Foam Roll - Glute Max | 30 Seconds |
| Massage Bar - 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!
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