Off-Season Football Conditioning: Renegade Rows & Duck Walks

Video Transcript

"Off season training for football. Another superset combination here of renegade rows and duck walks. Jones is going to show us. Jones starts in a plank position on top of dumbbells. He's got wide stance with his legs which will give him more stability through his trunk and torso. He's pulling the row into his rib cage. He's keeping his spine straight the whole entire time. Now he'll pop down for duck walks. He's getting as low as he possibly can and he's driving through his hips and gluts to get himself forward. You want to take the duck walks about twenty, if not more the whole time staying as low as you possibly can exploding up through the gluts. Here is another angle of Jones doing renegade rows. He's driving up right into his rib cage and then he's going to pop back down for duck walks again. That's how you follow-up the superset combo for renegade rows and duck walks."