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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