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 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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