Reflex Bag

Moderate Duration 1 h 20 m

Target Areas: Lower Body

Equipment: Foam Roller

Added By Evan Little

Exercises

Set 1: 1 round

❤️ Vigorous (Zone 3)

Run

25 minutes

Set 2: 1 round

Push-Ups

Reps until failure

Burpees

Reps until failure

❤️ Vigorous (Zone 3)

Mountain Climbers

30 seconds

Prisoner Squats

Reps until failure

Set 3: 1 round

❤️ Light (Zone 1)

Run

5 minutes

Set 4: 1 round

❤️ Moderate (Zone 2)

Reflex Bag > Jab > Cross

3 minutes

Rest

1 minute

❤️ Moderate (Zone 2)

Reflex Bag > Jab > Cross > Lead Hook

3 minutes

Rest

1 minute

❤️ Moderate (Zone 2)

Jab > Cross > Lead Uppercut > Cross

1 minute

Rest

1 minute

❤️ Moderate (Zone 2)

Jab > Rear Uppercut > Lead Hook

1 minute

Rest

1 minute

❤️ Moderate (Zone 2)

Jab > Rear Uppercut > Lead Hook > Short Right Cross > Lead Hook

1 minute

Rest

1 minute

❤️ Moderate (Zone 2)

Reflex Bag

3 minutes

Rest

1 minute

Set 5: 1 round

Push-Ups

Reps until failure

Rest

45 seconds

❤️ Moderate (Zone 2)

Burpees

Reps until failure

Rest

2 minutes

Set 6: 1 round

Calf Rolls

3 minutes

Advanced Left Peroneal Rolls

2 minutes

Advanced Right Peroneal Rolls

2 minutes

Advanced Left IT Band Rolls

1 min 15 secs

Advanced Right IT Band Rolls

1 min 15 secs

Stacked Hamstring Rolls

3 minutes

1 min 15 secs

1 min 15 secs

1 min 15 secs

1 min 15 secs

Advanced Left Glute Rolls

1 minute

Advanced Right Glute Rolls

1 minute

Back Rolls

1 min 15 secs

Left Lat Rolls

1 min 15 secs

Right Lat Rolls

1 min 15 secs

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Top Choice for this Workout

Power Systems Myo-Roller

This compact foam roller promotes spinal alignment and can target different pressure points during myofascial release.

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Log Workout

Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Power Systems Myo-Roller

TriggerPoint GRID Foam Massage Roller

TriggerPoint Rush Foam Roller

SPRI High Density Foam Roller

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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