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!
| Name | Time/Reps |
| Foam Roll - Glute Med | 30 Seconds |
| Foam Roll - Hip Adductor | 30 Seconds |
| Adductor Stretch with Thoracic Rotation | 5 Reps - Each Side |
| 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 |
| Name | Time/Reps |
| Deadlift | 8 Reps |
| Inverted Row | 10 Reps |
| Glute Stretch | 20 Seconds |
| Name | Time/Reps |
| Lateral Box Squat | 8 Reps |
| Kettlebell Swing | 8 Reps |
| Calf Stretch | 20 Seconds - Each Side |
| Name | Time/Reps |
| Sprinter Crunch | 45 Seconds |
| Jackknife | 45 Seconds |
| Thoracic Rotation | 5 Reps - Each Side |
| 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!