0:00kettlebell swings original footage A medium full body shot captures a woman performing kettlebell swings in a well-lit gym. She is wearing a light gray crop top and dark gray leggings, with her hair neatly tied back in a bun. The woman executes the swing with a black kettlebell, moving it from between her legs to an overhead position, showcasing strength and control. Her expression is focused and determined. The background features typical gym equipment, including weight racks and machines, and the ceiling is adorned with white, textured panels and linear fluorescent lighting, creating a bright and even illumination. A bold, white text overlay at the center of the screen reads: 'You think you know what TRAINING HARD is.....' The overall color palette is dominated by grays, whites, and the muted tones of the gym environment.
0:02gym introduction to program A medium full body shot presents a muscular woman standing confidently in a modern gym setting. She is in the process of adjusting black over-ear headphones, her dark hair pulled back into a ponytail. Her attire consists of a maroon short-sleeved crop top, which highlights her toned midriff, and dark gray athletic shorts. Visible on her muscular legs are various tattoos, including a prominent butterfly design on her right thigh. Her expression is serious and focused. The background is slightly blurred but clearly shows an array of dark-toned gym equipment and machines, characteristic of a professional fitness facility. Bright overhead lighting illuminates the scene uniformly. A white text overlay positioned centrally on the screen states: 'Until you TRAIN with me.....'
0:05barbell squat b roll The scene opens with a slightly low-angle, medium-wide shot of a muscular woman performing barbell squats in a contemporary gym. Initially facing away and slightly to the right, she then turns to face the camera, maintaining her squat form. She is dressed in a light blue sports bra featuring a cut-out design on the back, paired with matching light blue high-waisted leggings, white athletic shoes, and white ankle socks. A black weightlifting belt is securely fastened around her waist. Her dark hair is styled in a long braid. The background is a prominent black wall adorned with a dynamic display of motivational white and yellow text, including a large, glowing yellow 'LFG' graphic. Various black weight racks and gym equipment are visible, contributing to the professional gym ambiance. The lighting is bright and consistent throughout the area. White text overlays appear sequentially: 'I'm gonna make you do some hard s***' followed by 'I'm gonna make you get uncomfortable and push yourself in a way that'.
0:10single leg squat b roll A medium close-up shot focuses on the muscular woman as she performs a single-leg squat on a specialized gym machine. She faces the camera, her expression intensely focused and slightly grimaced, indicating the strenuous nature of the exercise. She is clad in a light blue sports bra, matching light blue leggings, and white socks. Her dark hair remains in a braid. The barbell rests across her shoulders, showing the significant weight she is managing. The background is slightly blurred, revealing black gym equipment and a prominent white pillar. A white text overlay at the bottom of the frame reads: 'you maybe have not pushed yourself in other programs'.
0:12hack squat b roll A medium full body shot, captured from a slightly low angle, shows the muscular woman engaging with a hack squat machine. She is positioned with her back mostly to the camera, slightly to the right of the frame, showcasing her strong form as she pushes up the weight. Her attire consists of the same light blue sports bra and leggings, paired with white socks. The hack squat machine features large, black padded shoulder rests. The background prominently displays a large black wall decorated with a vibrant array of white and yellow motivational text. The gym environment is brightly and evenly lit. A white text overlay near the bottom of the screen reads: 'because that is the biggest gap I see'.
0:14hip thrust machine b roll A medium shot captures the woman from the waist up, lying on a hip thrust machine in the gym. She is dressed in a white sports bra, light blue leggings, light pink socks, and yellow athletic sneakers. Her hair is tied back in a bun. She actively performs hip thrusts, pushing up a weighted bar with her hips. Her facial expression transitions from one of intense strain and effort during the lift to visible exhaustion and a slight head shake of relief or disbelief as she completes a repetition. The background features a black wall adorned with white motivational text. A white text overlay appears mid-frame: 'when it comes to training is that people are actively holding themselves back'.
0:18hip abduction machine b roll 1 A medium shot shows the woman seated on a hip abduction machine, positioned facing towards the right side of the frame. She is wearing a white sports bra, light blue leggings, and white socks, with her hair neatly arranged in a braid. She leans forward, gripping the machine's handles for stability, and actively pushes her legs outwards against the machine's resistance. Her expression is concentrated and determined. The background reveals the dark interior of the gym, with some white structural pillars visible. A white text overlay positioned over her legs reads: 'and sometimes all it takes is good programming'.
0:20hip abduction machine b roll 2 A medium close-up shot, taken from a slightly elevated angle, continues to show the woman utilizing a hip abduction machine. This angle prominently features her back and side, emphasizing the engagement of her glutes and leg muscles as she presses against the machine's resistance. She is dressed in a white sports bra and light blue leggings with white socks, and her dark hair is styled in a braid. Notably, her shoulders are dusted with a white powdery substance, likely chalk or residue from a resistance band. The background is softly blurred, providing glimpses of the gym's interior and natural light filtering in from a window. White text overlays sequentially state: 'and a little push in the right direction and the magic starts to happen'.
0:25talking head call to action A close-up shot frames a young adult female speaking directly to the camera, captured from the chest up. She is seated within a car, with the car's interior visible in the blurred background, including a sunroof where raindrops are faintly visible. She is wearing a light yellow button-up cardigan over a light-colored top, and a green baseball cap with white lettering is perched on her head. Several delicate gold necklaces adorn her neck. Her dark hair is partially visible beneath the cap, and she features subtle makeup, a small nose ring, and minimalist hoop earrings. Throughout the segment, she employs expressive hand gestures and maintains direct eye contact, delivering her message with a confident and encouraging tone. A white text overlay with two star emojis at the bottom of the screen reads: 'Try my program FREE'.
0:32app promotion end card A bright and dynamic end card features a vibrant gradient background transitioning from a sunny yellow at the top to a lighter lime green towards the bottom. The 'LADDER' logo is prominently centered at the top in bold black text. Below the logo, the tagline 'GET STRONGER WITH A PLAN' is displayed in a matching bold black font. Three stylized smartphone screens are arranged centrally, showcasing the interface of the 'Ladder' fitness app. The central phone displays a muscular woman holding a dumbbell, accompanied by workout program details such as 'SUPERNOVA' and exercise types like 'Dumbbells Hack Squat Machine Barbell'. The phone on the left features a man with a barbell, while the right phone shows a woman in a sports bra in a dynamic pose. Below the clustered phones, a clear 'Download on the App Store' button is presented within a black rectangular box. This scene provides a clean, modern graphic representation highlighting the app's features and overall brand identity.
