Carolina Hurricanes Workout Week 9

Apr 11, 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.

Train Like the Carolina Hurricanes Strength and Conditioning workout week 9 brought to you by the Carolina Hurricanes and O2 Fitness Clubs

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.

Game Day Workout Week 9

Tissue Preparation: 1 Round

Name Time/Reps
Foam Roll - Quads 30 Seconds
Foam Roll - Glute Max 30 Seconds
Bird Dog 10 Reps 

Warm Up: 1 Round

Name Time/Reps
Glute Bridge 15 Reps
Standing Knee Hug 3 Reps - Each Side
Quad / Hip Flexor Stretch 3 Reps - Each Side
Alternating Lateral Squat 3 Reps - Each Side
Skip 10 Seconds

Block 1: 3 Rounds

Name Time/Reps
Sled Push 15 Yards
Sled Row 15 Yards
Seated Butterfly T-Spine Stretch 5 Reps - Each Side


Block 2: 3 Rounds

Name Time/Reps
Reverse Sled Pull 15 Yards
Med Ball Push-Up (Alternating) 8 Reps 
Wall Facing Standing Leg Swings 10 Reps - Each Side

Block 3: 2 Rounds

Name Time/Reps
Standing Anti-Rotation Press 10 Reps - Each Side
Superman Holds 10 Seconds
Supine Knees to Chest Twists 5 Reps - Each Leg


Regeneration: 1 Round

Name Time/Reps
Trigger Point - Foot Arch 30 Seconds
Trigger Point - Thoracic Spine 30 Seconds
Foam Roll - Glute Max 30 Seconds



Make these workouts fit your own fitness goals and abilities when you use a complimentary training session with an O2 Fitness certified personal trainer!

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