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 - Quads | 30 Seconds |
| Foam Roll - Glutes | 30 Seconds |
| Bird Dog | 5 Reps |
| 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 |
| 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!
| 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!
| Name | Time/Reps |
| Plank | 45 Seconds |
| Side Plank | 45 Seconds |
| Shoulder CARV | 5 Reps - Each Side |
Shoulder CARV Form Tips from Coach Bill Burniston!
| 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!