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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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