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 below to see Coach Burniston as he runs through today's workout and gives you 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 Arm |
| Name | Time/Reps |
| Glute Bridge | 15 Reps |
| Knee Hug with Supine Twist | 3 Reps - Each Side |
| Quad / Hip Flexor Stretch | 3 Reps - Each Side |
| Bent Knee Hamstring Stretch | 3 Reps - Each Side |
| Bodyweigh Overhead Squat | 5 Reps |
| Name | Time/Reps |
| Landmine Reverse Lunge | 6 Reps - Each Side |
| Landmine Standing Press | 6 Reps |
| Bodyweight Sumo Squat | 5 Reps |
| Name | Time/Reps |
| Landmine Skater Squats | 6 Reps - Each Side |
| Landmine Row | 6 Reps |
| 1/2 Kneeling Ankle Stretch | 5 Reps - Each Side |
| Name | Time/Reps |
| Med Ball Wall Toss | 8 Reps - Each Side |
| Med Ball Rotational Slams | 8 Reps - Each Side |
| Supine Shoulder Floor Slide | 10 Reps |
| Name | Time/Reps |
| Trigger Point - Rotator Cuff | 30 Seconds |
| Foam Roll - Lats | 30 Seconds |
| Foam Roll - Mid to Upper Back | 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!