Bent Leg DeadliftPosition your body with feet slightly wider than shoulder width, knees slightly bent, spine in neutral, and shoulders back and down. Grasp a barbell or light dumbbells just outside of the knees. Gently lower the bar towards the floor by first shifting your hips backward then downward while creating a hinge-like motion at your knees. As you move upward to complete the exercise, keep the barbell or dumbbells close to the body and repeat 10-15 times.


Forward Reaching Lunge

Set a lightweight dumbbell on the ground and stand about three to four feet from the dumbbell. Position your body with feet close together, spine in neutral, shoulders back and down. Slowly lift your right foot off the ground while stabilizing your body on the left leg. The right leg should initiate contact in front of you with your heel first, slowly transferring your body weight onto the right leg. Begin hinging at the hips and reach with the left hand in order to pick up the dumbbell. Firmly push off your right leg to return to the upright, starting position. Stride out a second time to return the dumbbell to the floor. Do this 10-15 times leading with the right leg and alternating picking up and putting the dumbbell down. Repeat 10-15 times with the left leg leading and the right hand picking up the dumbbell.


Standing Extension

Position your body with feet approximately shoulder width apart, spine in neutral, shoulders back and down. Rest hands on the lower back just above the glutes.

Slowly begin raising chin and chest to the ceiling while subtly squeezing the glutes. Press the hips forward until a gentle stretch is felt either in the lower back or the front of the hips. Hold position for approximately one second before slowly returning to the start position. Do not force the spine too aggressively into the extended position.

Repeat this exercise 8-10 times.


Prone Press-Up

Begin by lying face down with your hands positioned just outside your shoulders. Gently press with your arms in order to first raise your head then chest off the floor. Continue slowly pressing your spine into an extended position. Do not force the spine too aggressively into the extended position. Once you have achieved your “full extension”, hold for approximately one second then slowly return to the start position.

Repeat 8-10 times.


If you have any questions about these gardening tips or sport/activity specific training in general, feel free to contact Kym Burke at