0:00barbell lunge text overlay A medium shot captures a woman performing a Bulgarian split squat with a barbell positioned across her upper back. The scene is set in a modern gym characterized by high ceilings, visible white ventilation ducts, and a bright, evenly distributed light. In the slightly blurred background, other gym equipment and elements of a squat rack with the 'HAMMER STRENGTH' logo are visible. The woman is clad in a form-fitting black long-sleeved top and black leggings, complemented by white socks. Her dark hair is neatly tied back in a bun. Her facial expression and body language convey intense focus and determination on her workout. Prominently displayed in the upper-middle of the frame is an overlay text in white, stating: 'this is your sign to keep showing up for yourself'. The overall color palette is muted with black and grey tones, punctuated by the white text and socks, creating a serious yet inspiring atmosphere.
0:02dumbbell lunge text overlay This medium shot features a different woman performing a Bulgarian split squat, this time holding a dumbbell in each hand. The gym setting appears darker with red accents on equipment and large mirrors reflecting parts of the room. Another woman in purple athletic wear is visible, blurred in the background, suggesting an active gym environment. The main subject wears a cream-colored hoodie casually draped over her shoulders, revealing a grey sports bra underneath, paired with light brown shorts. Her hair is styled in a high bun. The persistent white overlay text, 'this is your sign to keep showing up for yourself', remains in the upper-middle. The scene's lighting is focused on the subject, with the background slightly underexposed, enhancing the intensity of the workout. The overall mood is driven and focused, with a clean and modern aesthetic.
0:04deadlift barbell text overlay A wide shot showcases a woman preparing for a deadlift with a substantial barbell. She stands firmly on a light-colored wooden lifting platform, which is integrated into the gym's dark, rubberized flooring. The gym features expansive windows offering a bright, urban cityscape and waterfront view, providing natural, cool-toned lighting. She is attired in a black t-shirt with a white '25' graphic, black leggings, and distinctive purple socks. Her dark hair is pulled back, revealing a focused profile. A white text overlay at the bottom-center of the screen reads: 'and use a training plan to get you the results.' The scene emphasizes strength and discipline, with a professional and functional gym environment.
0:06deadlift barbell side text overlay This medium side shot focuses on a woman mid-deadlift, showcasing her form and muscular physique. She is wearing a black sports bra and dark shorts, paired with white athletic shoes. Her curly hair is pulled up, and she has visible tattoos on her arms and legs. Red wrist wraps are distinct against her dark attire. The background is a dark, industrial-style gym, with blurred weight plates and various equipment. The lighting is direct, highlighting her muscular definition. The white overlay text, 'and use a training plan to get you the results.', is maintained at the bottom-center. The scene portrays raw strength and dedication, with a strong, focused color palette of blacks, greys, and metallic sheen.
0:07talking head explainer workouts A close-up shot frames a woman speaking directly into the camera, slightly off-center. Her curly brown hair is styled up, revealing a clear complexion, a subtle nose piercing, and elegant gold hoop earrings. She is adorned with a delicate gold necklace and wears a black sports bra, showcasing tattoos on her chest and shoulders. The background is a stylish dark grey gym wall featuring a vibrant neon yellow 'H' logo and blurred black kettlebells. Bright, direct lighting illuminates her face, emphasizing her confident and engaging expression. A white text overlay in the bottom-middle states: 'There's a reason those RANDOM workouts you're doing aren't working'. The scene carries a professional yet approachable tone, with a modern, sleek color scheme.
0:10woman standing gym text overlay A full body shot presents a woman standing with evident confidence, hands resting on her hips, in a brightly lit gym. She is dressed in a light grey spaghetti strap crop top, showcasing her toned physique, and dark grey leggings. A sleek black fitness watch is visible on her left wrist. Her dark hair is short and neatly styled. The background consists of light-colored walls, interspersed with bright fluorescent ceiling lights, a corkboard display, and various gym equipment including a large fan bike. Her face displays a welcoming smile. A white text overlay at the bottom-center asks: 'wanna see real progress?'. The overall mood is positive and encouraging, with a clean and functional gym aesthetic.
0:12locker room mirror selfie text overlay A medium shot captures a woman taking a mirror selfie in a well-maintained gym locker room. She is holding a white smartphone, adorned with a white pop socket, at arm's length. She wears substantial grey over-ear headphones, a distinctive black sports bra with a halter-neck and keyhole design, and dark blue leggings. Multiple tattoos are visible on her arms and chest, adding to her unique style. A confident smile plays on her lips. The background features neat rows of dark grey lockers and a vibrant red bench, creating a functional yet stylish environment. A white text overlay at the bottom-middle reads: 'YOU need to follow a REAL training program that will give you the tools you need to reach your goals'. The scene conveys self-assurance and fitness dedication within a private gym setting.
0:16locker room mirror selfie flex text overlay This medium shot is a continuation of the previous scene, featuring the same woman in the gym locker room mirror selfie. This time, she is actively flexing her left bicep, showcasing her muscular development with a proud and satisfied expression. She holds the white smartphone with the pop socket to capture the moment. Her grey over-ear headphones, distinct black sports bra, and dark blue leggings are clearly visible, as are her tattoos on her arms and chest. The background of dark grey lockers and the red bench remains consistent. The white text overlay, 'YOU need to follow a REAL training program that will give you the tools you need to reach your goals', persists at the bottom-middle. The scene reinforces themes of personal achievement and the tangible results of dedicated training.
0:19talking head explainer coach text overlay A close-up shot returns to the woman from earlier talking head segments, speaking directly to the camera with a serious and determined expression as she explains her role as a coach. Her curly brown hair is styled up, with her nose piercing, gold hoop earrings, and gold necklace visible. She wears a black sports bra, revealing her tattooed chest and shoulders. The background is the familiar dark grey gym wall with the glowing neon yellow 'H' logo and blurred black kettlebells. The bright, direct lighting emphasizes her features. Multiple white text overlays appear sequentially, delivering key information: 'and a coach that can guide you through EVERY workout' (0:19-0:21), followed by 'I'm Kelly Matthews, I coach Team Limitless' (0:21-0:23), and finally 'Strength & Conditioning Program designed to' (0:23-0:24). The scene establishes her authority and introduces the training program.
0:24hip thrust ui text overlay A medium side shot captures a woman diligently performing hip thrusts using a barbell on a specialized machine. She is dressed in a black long-sleeved crop top and black leggings, complemented by white sneakers. Her hair is tied back. The background is a dimly lit, dark gym environment, adding to the focus on the exercise. The lower portion of the screen is occupied by a user interface (UI) overlay, presenting fitness app details for 'Hip Thrust', indicating 'Barbell' as the equipment, and showing metrics such as 'Set', 'Time', 'Effort (80%)', 'Reps (12)', and 'Previous (42.5 lb)'. Overlapping the exercise and UI is a white text overlay: 'make you the strongest, fastest & fittest version of YOU'. This scene seamlessly blends physical exercise with digital tracking, highlighting the program's systematic approach.
0:25sprint treadmill ui text overlay A medium shot captures a woman energetically sprinting on a black non-motorized treadmill. She is dressed in a black long-sleeved crop top and black leggings, accented by white sneakers. Her hair is tied back for her intense activity. The background is a dark gym, providing a sleek and focused environment. The lower section of the screen features a user interface (UI) overlay from a fitness app, detailing 'Sprint' information, with 'Treadmill' selected, and showing metrics like 'Set', 'Time (20s)', and 'Effort (80%)'. The white text overlay, 'make you the strongest, fastest & fittest version of YOU', is also present. The scene dynamically illustrates cardiovascular training combined with app-based performance tracking.
0:26seated shoulder press ui text overlay This medium shot presents a woman performing seated shoulder presses with dumbbells. She is seated on a black weight bench, focused intently on her exercise. Her attire consists of a black long-sleeved crop top and black leggings, with white sneakers. Her hair is neatly tied back. The background is a dark gym with a textured wall, creating a clean, professional workout atmosphere. The bottom section of the screen is dedicated to a user interface (UI) overlay from a fitness app, providing 'Seated Shoulder Press' details, specifying 'Dumbbells' as equipment, and displaying metrics like 'Set', 'Time (45s)', 'Effort (80%)', 'Reps (10)', and 'Previous (24 lb)'. The white text overlay, 'make you the strongest, fastest & fittest version of YOU', is also visible. The scene effectively combines targeted strength training with data-driven progress tracking.
0:28screen recording app workouts text overlay This scene is a screen recording showcasing a fitness app's interface, specifically a calendar view of weekly workout plans. The top of the screen displays 'H LIMITLESS' with a dropdown menu and icons for '30 Day Guest Pass', 'Rewards', and 'Profile'. The calendar shows days Mon-Sun, with a checked box for Monday and '6' for Tuesday, '7' for Wednesday. The main content area scrolls through various workout cards, each featuring an image of a woman exercising (e.g., squats, dumbbell overhead press, deadlifts, pull-ups, conditioning). Each card includes a dynamic title like 'GET HUNGRY', 'GROW AND GO', 'DEAD SERIOUS', 'BAR IS HIGH', 'THE RIGHT TRACK', 'BIG BOUNCE', along with duration, body part focus (e.g., 'Lower Body Push', 'Upper Body Pull'), and completion counts (e.g., '13,991 Completions'). Overlay texts appear: '6 workouts a week' (0:29-0:30) and 'programmed progressive overload' (0:31-0:33), emphasizing the program's structure. The app's design is clean and modern, using dark backgrounds with vibrant yellow accents, focusing on organized, progressive training.
0:35talking head call to action text overlay A close-up shot of the same female presenter from previous talking head segments. She smiles warmly and speaks directly to the camera, conveying an encouraging and inviting tone. Her curly brown hair is styled up, with her nose piercing, gold hoop earrings, and gold necklace visible. She wears a black sports bra, revealing her tattooed chest and shoulders. The background remains the dark grey gym wall with the neon yellow 'H' logo and blurred black kettlebells. Bright, direct lighting ensures her face is clearly visible. The white text overlays guide the call to action: 'Try a FREE week on me 👇👇👇' (0:35-0:36), followed by 'no more random workouts, it's time to follow a plan.' (0:36-0:37). The scene effectively shifts from explanation to a direct prompt for engagement, maintaining a positive and motivating atmosphere.
0:37app showcase call to action The final scene features a vibrant, almost neon yellow background, dominated by the black 'LADDER' logo centered at the top. Three smartphones are angled dynamically in the mid-ground, showcasing the fitness app interface. The central phone displays a woman holding a dumbbell, with the workout title 'SUPERNOVA'. The phone on the left features a man with a beard, and the phone on the right shows a different woman in a sports bra, both also displaying various workout screens within the app. Below the phones, bold black text presents a clear value proposition: 'GET STRONGER WITH A PLAN'. At the very bottom, a prominent 'Download on the App Store' button serves as the ultimate call to action. The scene is brightly lit, emphasizing the app's clean design and user-friendly interface. The high-contrast yellow and black color scheme creates an energetic and modern brand identity.
