Скачать или смотреть Filming My Entire 6-Week Transformation | Phoenix Protocol Week 1, Day 1

Follow my 6-Week Transformation with a Top Tier Beginner - Intermediate Level Gym Program! They say the hardest part is starting. This is Day 1 of my 6-week journey to completely rebuild my physique and mindset using the Phoenix Protocol. No filters, no shortcuts, just the work.

In this video, I’m taking you through the full Warm-Up, Lower Body & Core session, & Cool-Down that kicks off the program. Whether you're following along at home or in the gym, this is how we build the foundation. If you’ve been waiting for a sign to start your own transformation, this is it.

PHOENIX PROTOCOL | Week 1, Day 1: Lower Body & Core

Squat Variation (Goblet/DB): 3-4 Sets | 10-15 Reps (RIR 3-4)

Hip Hinge (DB/Light BB RDL): 3 Sets | 10-15 Reps (RIR 3-4)

Leg Press: 3 Sets | 12-15 Reps (RIR 3-4)

Glute Bridges / Hip Thrust: 3 Sets | 15-20 Reps

Calf Raises: 3 Sets | 15-20 Reps

Core (Dead Bug / Leg Raises): 3 Sets | 10-15 Reps

Timestamps: 0:45 - Warm-Up. 07:47 - Lower Body & Core. 7:52 - Squat. 11:03 - Hip Hinge/Stiff Leg Deadlift. 13:32 - Leg Press. 16:02 - Leg Extension. 17:12 Glute Bridge/Hip Thrust. 18:30 - Calf Raise. 19:14 - Core Leg Raises. 20:05 - Cool Down.

🔥 JOIN THE PROTOCOL: Subscribe to follow all 6 weeks of this transformation. 📲 FOLLOW ME: IG: therobvalencia; TikTok: therobvalencia for daily updates and "behind the scenes" of the Phoenix Protocol. 💬 COMMUNITY: Comment "PHOENIX" below if you’re starting your own journey today!

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