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 - Quads | 30 Seconds |
| Foam Roll - Glutes | 30 Seconds |
| Bird Dog | 5 Reps |
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 |
| Lateral Squat | 3 Reps - Each Side |
| Stationary Skip | 10 Seconds |
Block 1: 3 Rounds
| Name | Time/Reps |
| DB Hip Thrust | 8 Reps |
| DB High Pull | 6 Reps |
| Reach, Roll, Lift | 5 Reps - Each Side |
Dumbbell Hip Thrust Form Tips from Coach Bill Burniston!
Block 2: 3 Rounds
| Name | Time/Reps |
| Single-Leg Goblet Squats | 6 Reps - Each Side |
| DB Front Squat | 8 Reps |
| Knee to Wall Ankle Mobility | 5 Reps - Each Side |
Single-Leg Goblet Squat Form Tips from Coach Bill Burniston!
Block 3: 2 Rounds
| Name | Time/Reps |
| Plank | 45 Seconds |
| Side Plank | 45 Seconds |
| Shoulder CARV | 5 Reps - Each Side |
Shoulder CARV Form Tips from Coach Bill Burniston!
Regeneration: 1 Round
| Name | Time/Reps |
| Trigger Point - Foot Arch | 30 Seconds |
| Trigger Point - Thoracic Spine | 30 Seconds |
| Foam Roll - Glutes | 30 Seconds |
Make these workouts fit your own goals and abilities when you use a complimentary training session with an O2 Fitness certified personal trainer!
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