0:00kneeling squat smith machine The scene features a female subject from a medium-shot, angled from the right side, performing kneeling squats on a Smith machine in a gym setting. She is positioned on a black mat on her knees, with a barbell across her upper back. The gym background is visible, showing various workout equipment like weight racks and mirrors, reflecting parts of the gym and the subject's back. The lighting is bright and even, typical of an indoor gym. The subject's movement is slow and controlled, descending into the squat. Dominant colors are muted greens, grays, and black. A prominent white text overlay reads "The hard truth about your training" with a black outline, positioned centrally.
0:03incorrect deadlift This scene shows a female subject from a medium-wide shot, angled slightly from her right side, performing a deadlift incorrectly in a gym. She is standing with a barbell in front of her, bending forward with a rounded back. The gym environment is busy with various weight machines, racks, and other gym-goers in the background, out of focus. The lighting is bright and functional. A large red 'X' graphic is overlaid on the lower body of the subject, indicating incorrect form. White text overlay at the bottom reads "your glutes won't grow in the comfort of random workouts". The overall color palette includes bright pink leggings, black top, and gray gym equipment.
0:06correct dumbbell rdl The scene captures a female subject from a medium shot, angled from her right side, demonstrating a correct dumbbell RDL (Romanian Deadlift) in what appears to be a modern gym or fitness studio. She is standing, holding a dumbbell with both hands, performing a hip-hinge movement with a straight back. The background features a textured wall with a geometric pattern and some gym equipment like a leg press machine. A bright green checkmark graphic is overlaid on the lower body of the subject, indicating correct form. White text overlay at the bottom reads "they grow in the grind of following THE PLAN". The lighting is natural and bright. The color palette includes light gray activewear and green accents from the graphic and wall pattern.
0:10dumbbell bulgarian split squat This scene presents a female subject from a medium-wide shot, angled from her right side, performing Bulgarian split squats with dumbbells in a spacious gym. She is using a flat bench to elevate one leg behind her while holding a dumbbell in each hand, executing a controlled squat. The background is dominated by a wall of mirrors reflecting the gym's interior, including numerous dumbbell racks. Natural light streams in from large windows, creating a bright and open atmosphere. White text overlay at the bottom reads "this plan will have you lose fat and build muscle". The color palette features dark purple activewear and the dark tones of gym equipment.
0:14outdoor resistance band pose The scene shows a female subject from a medium shot, captured from her right side, standing on an outdoor balcony or patio. She is holding a pink resistance band in one hand and adjusting her braided hair with the other, looking slightly down and away from the camera. The background features clear glass partitions and a bright sky, suggesting a high-rise building setting. The lighting is natural and bright from the outdoor environment. White text overlay at the bottom reads "so that you can have a phatty in the back". The color palette is light, with white, pink, and light blue from the sky.
0:15mirror selfie activewear This scene features a female subject in a full shot, taking a mirror selfie indoors, showcasing her athletic physique and stylish activewear. She stands confidently, holding her phone to capture her reflection. The background is a clean, modern wall with subtle white textured floral or leaf-like decorations, providing a minimalist aesthetic. The lighting is bright and even, typical of an indoor setting. White text overlay at the bottom reads "while looking like a Pilates princess in the front". The color palette is dominated by dark green and white from her clothing, contrasted with the light neutral background.
0:18kettlebell swings The scene shows a female subject from a medium-wide shot, angled from her right side, performing kettlebell swings in a gym. She holds a kettlebell with both hands, swinging it between her legs and then up to chest height. The background features a wall-mounted TRX training system and shelves with various gym equipment, including medicine balls and smaller kettlebells. The flooring is a dark grey textured gym mat. White text overlay at the bottom reads "So NOOO more random workouts". The lighting is bright and even. The color palette includes dark activewear, black and yellow gym equipment.
0:20treadmill workout The scene captures a female subject from a medium-wide shot, from behind and slightly to her right, walking on a treadmill in a modern gym. She is looking at and adjusting the treadmill's console. The background shows large windows with an urban view and the interior of the gym with various machines. The lighting is bright and airy, with natural light coming through the windows. White text overlay at the bottom reads "or hiding out on the treadmill". The color palette features dark activewear, the black treadmill, and bright outdoor light.
0:22confident fitness pose This scene shows a female subject in a full shot, captured from her left side, posing confidently in activewear. She is standing upright, with one hand on her hip and the other slightly raised, looking towards the camera with a self-assured expression. The background features a large, artistic mural or wallpaper depicting abstract waves or a textured landscape in warm tones. The lighting is soft and even. White text overlay at the bottom reads "because I got you". The color palette includes dark brown, light beige, and the warm, earthy tones of the background mural.
0:23wide stance deadlift kettlebell The scene features a female subject from a medium-wide shot, centered and angled slightly to her left, demonstrating a wide stance deadlift with a kettlebell. She performs the exercise with controlled movements, bending at the hips and knees while maintaining a straight back. The background is a dark, modern gym wall with a large, stylized 'H' logo outlined in neon green, creating a sleek and professional atmosphere. The lighting is studio-like, highlighting the subject. A black bar with white text at the top reads "Wide Stance Deadlift". White text overlay at the bottom reads "download the ladder app today for free and start training with a plan". The color palette is dark, with neon green accents and the subject's black activewear.
0:27ladder app screens The scene displays a static, stylized promotional graphic for the 'LADDER' app. Three smartphones are arranged in an overlapping pattern, tilted slightly towards the viewer, showcasing different screens of the fitness application. The central phone is most prominent, displaying a 'PEACH PLEASE' workout with images of a woman using gym equipment. The background is a vibrant, bright neon yellow gradient with the 'LADDER' logo and text '# LADDER GET STRONGER WITH A PLAN' in black, positioned centrally at the top. Below the phones, a 'Download on the App Store' button is clearly visible. The lighting is bright and energetic, matching the vibrant yellow background. The color palette is dominated by neon yellow, black, and the various colors from the app interfaces.
