Carolina Hurricanes Workout Week 5

Feb 18, 2023

O2 Fitness Clubs has partnered with the Carolina Hurricanes to become the Strength of the Carolinas! Click here to head to our partnership page to get discounted tickets, access to gameday workouts from the Canes, and special giveaways.

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 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 5

Tissue Preparation: 1 Round

Name Time/Reps
Foam Roll - Lats 30 Seconds
Foam Roll - Mid to Upper Back 30 Seconds
Reach, Roll, and 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 5 Reps

Block 1: 3 Rounds

Name Time/Reps
DB Split Squat 6 Reps - Each Side
DB Bench Press 8 Reps
Hamstring Stretch 20 Seconds - Each Side


Block 2: 3 Rounds

Name Time/Reps
Alternating Forward Lunge 6 Reps - Each Side
Standing Cable Row 8 Reps - Each Side
Knee to Wall Ankle Mobility 5 Reps - Each Side

Block 3: 2 Rounds

Name Time/Reps
Standing Stability Chop 8 Reps - Each Side 
Standing Stability Lift 8 Reps - Each Side
Cobra 20 Seconds


Regeneration: 1 Round

Name Time/Reps
Trigger Point - Rotator Cuff 30 Seconds
Trigger Point - Pec 30 Seconds
Foam Roll - Lats 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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