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 - Lats | 30 Seconds |
| Foam Roll - Mid to Upper Back | 30 Seconds |
| Reach, Roll, and Lift | 5 Reps - Each Side |
| 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 |
| Name | Time/Reps |
| DB Split Squat | 6 Reps - Each Side |
| DB Bench Press | 8 Reps |
| Hamstring Stretch | 20 Seconds - Each Side |
| 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 |
| Name | Time/Reps |
| Standing Stability Chop | 8 Reps - Each Side |
| Standing Stability Lift | 8 Reps - Each Side |
| Cobra | 20 Seconds |
| 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!