Carolina Hurricanes Workout Week 7

Mar 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! Watch the video above to see Coach Burniston as he runs through today's workout and gives you tips for the more challenging moves.

Game Day Workout Week 7

Tissue Preparation: 1 Round

Name Time/Reps
Foam Roll - Glute Med 30 Seconds
Foam Roll - Adductor 30 Seconds
Adductor Stretch w. T-Spine Rotation 5 Reps

Warm Up: 1 Round

Name Time/Reps
Glute Bridge 15 Reps
Inverted Hamstring 3 Reps - Each Side
Reverse Lunge 3 Reps - Each Side
Heel to Glute w. Arms Alternating 5 Reps - Each Side
Pillar March 10 Yards

Block 1: 3 Rounds

Name Time/Reps
Landmine Squat 8 Reps
Landmine Row to Press 6 Reps
Supine Hip Rotations 5 Reps - Each Side


Block 2: 3 Rounds

Name Time/Reps
Landmine Lateral Squat 6 Reps - Each Side
Landmine 1/2 Kneeling Press 6 Reps 
Down Dog w. Calf Stretch 20 Seconds

Block 3: 2 Rounds

Name Time/Reps
Deadbug w. Med Ball 8 Reps - Each Side
Scissor Kicks 30 Seconds
Lunge Elbow to Instep w T-Spine Rotation 5 Reps - Each Side


Regeneration: 1 Round

Name Time/Reps
Foam Roll - Calf 30 Seconds
Foam Roll - Glute Max 30 Seconds
Massage Bar - VMO 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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