Exercise Recording Checklist 91 clips to film · 15 already in your library · tap REC when filmed, IN SC when attached · saves automatically

Filmed0/91

In SuperCoach0/91

Before you start — read once

Trim right after each takeTwo drags in Photos before you leave the station — cut to just the working reps. No slate, no renaming, no filenames: the thumbnail identifies the clip, and the exercise NAME is typed in SuperCoach when you attach it.
Tap REC right after each takeThe tap TIME is what pairs each clip to its name on the PC — so film groups in ANY order and skip freely. Delete a bad take from Photos immediately so one exercise = one clip.
Film BOTH parts of a progression clipAbout a third of these clips cover two program entries — a base movement and its progression. The row tells you when. Film only the base and the second entry silently gets the wrong video.
One side onlyFor anything marked /side, /arm or /leg: film one side and say "same on the other side". Roughly 20 entries.
Never film the prescribed durationTimed holds (planks, deep squat, carries) — demonstrate the position for a few seconds. The duration is text in SuperCoach.
Demo weight, not a top setThese teach form. Load light enough that the reps stay clean, especially bench and squat where the program calls for RPE 8-9.
Watch the mirrorsGym mirrors put other members in frame behind you. Angle away from them.

Bodyweight & mat — no gym dependency

any mat / floor corner — PHONE ON THE FLOOR

0/23

Nothing here depends on the gym. Bring: a mini-band, one light dumbbell (Bird Dog row + loaded CARs), the ab wheel. Bench + foam roller exist everywhere. Camera goes ON the floor for mat work.

90/90 Hip Switch

FM×2

also covers: 90/90 Hip Switch with Reach
▶ Plain switch, then with the reach-through.
ظهرك مفرود
Cat-Cow to Down-Dog Flow

FM×1

فقرة فقرة
Cat-Cow to Thread-the-Needle

FM×1

مع لف
World's Greatest Stretch

FM×2

فتحة شاملة
Thoracic Extension over Foam Roller

FM×1

من منتصف الظهر
Wall Slide

FM×1

ضلوعك نازلة
Dead Bug

FMLF×2

ظهرك لاصق بالأرض
Band-Resisted Dead Bug

FMLF×2

also covers: Dead Bug (Band-Resisted), Dead Bug with Band
▶ Same exercise typed two ways. Plain Dead Bug stays its own clip — it's the block-1 version in both programs that use it.
نفس الحركة بمقاومة
Bird Dog

FM×2

also covers: Bird Dog Row
▶ Plain bird dog, then add a light dumbbell row.
Check first: Bird Dog — have the base, NOT the dumbbell row version
مد بطيء
Glute Bridge

FM×2

also covers: Glute Bridge March, Single-Leg Glute Bridge
▶ March first, then single-leg.
Check first: Bridges — is that a plain glute bridge? Program needs march + single-leg
وركك ثابت
Couch Stretch

FM×2

also covers: Hip Flexor Stretch (Couch Stretch), Couch Stretch with Reach
▶ Plain, then add the overhead reach.
Check first: Hip Flexors Stretch — is yours the rear-foot-on-bench couch stretch?
شد مؤخرتك وأنت تمد
Hamstring Flossing

FM×2

تمرير لطيف
Hip CARs

FM×1

تحكم كامل
Shoulder CARs

FM×2

also covers: Shoulder CARs (Loaded)
▶ Unloaded, then with a light dumbbell.
Check first: Shoulder Circles — CARs are slower and more controlled than circles
دوائر بطيئة
Hip Airplane

FM×1

تحكم متقدم
Deep Squat Hold

FM×2

also covers: Deep Squat Hold (Prying), Deep Squat Breathing
▶ Sit in the bottom, pry the knees, then just breathe.
اجلس بالعمق وتنفس
Standing Forward Fold Breathing

FM×1

زفير طويل
Plank / Side Plank

LF×2

also covers: Plank, Side Plank
▶ Hold the front plank, roll to the side plank. Never film the prescribed duration.
Check first: Low Plank Hold — have the front plank, NOT the side plank
جسمك خط مستقيم
Hollow Hold / Rock

LF×2

also covers: Hollow Hold, Hollow Rock
▶ Hold, then rock.
Already in your library — Hollow Body Hold + Hollow Swings
ظهرك مضغوط بالأرض
Ab Wheel Rollout

BM×1bring kit

Bring an ab wheel — appears once, most gyms don't stock one.
لا يطيح ظهرك
Copenhagen Plank

AP×2

also covers: Copenhagen Plank (Long Lever)
▶ Short lever, then long lever. A flat bench is all you need.
حماية العانة
Band Pull-Apart

APFM×3

also covers: Band Pull-Apart (Overhead)
▶ Standard height, then overhead.
Check first: Band Pull Apart — have the base, NOT the overhead variant
صحة الكتف
Push-Up

LF×1

Already in your library — Push Up
عدّل على ركبك إذا تعبت
Feet-Elevated Push-Up

LF×1

زاوية أصعب
Jump Squat (Bodyweight)

LF×1

Already in your library — Jump Squat
هبوط ناعم
Mountain Climbers

LF×1

Already in your library — Mountain Climber
سريع بس مضبوط
Pogo Hops

AP×1

كاحل قوي ولمسات سريعة

Barbell & rack

squat rack / platform / any bar + bench

0/13

Everything that needs a bar. Most contested kit — hit it early when you're at a gym that has it free.

Barbell Back Squat

APBMLF×52 angles

also covers: Barbell Back Squat (Speed Sets)
▶ End with 2 deliberately fast reps so the block-2 speed prescription reads.
Front and side, like your existing BB Sumo Deadlift pair.
انزل لين توازي الأرض
Barbell Bench Press

APBMLF×5needs help

also covers: Barbell Bench Press (Speed Sets)
▶ End with 2 fast reps for the speed-set entry.
Prescribed RPE 8-9 for 5-6 reps in block 2. Film at a demo weight, not a top set.
ثبّت لوحك وخل النزول بطيء
Standing Barbell Overhead Press

BM×1

شد مؤخرتك وبطنك
Push Press

AP×1

ادفع من رجلك
Good Morning

BM×1

وزن خفيف وفورم مضبوط
Front Foot Elevated Split Squat

BM×1

مدى أعمق
Nordic Hamstring Curl (Eccentric)

BM×1needs help

No ankle anchor at most stations. Use the lat-pulldown thigh pad or pin a loaded barbell across your ankles in the rack. Highest injury risk in the whole set — do it first, fresh, empty gym.
قاوم النزول ٥ ثواني
Conventional Deadlift

BM×22 angles

Front and side.
كل عدة من ثبات
Barbell Romanian Deadlift

APBMLF×32 angles

also covers: Romanian Deadlift
Side angle is the one that teaches the hinge.
خل البار لاصق برجلك
Barbell Bent-Over Row

BM×1

اسحب لأسفل صدرك
Pendlay Row

APBM×2

من الأرض كل عدة
Barbell Hip Thrust

APBM×3

also covers: Hip Thrust
Already in your library — BB Hip Thrust
اعصر فوق ثانية
Barbell Biceps Curl

BM×1

مرفقك ملزق بجنبك
EZ-Bar Skull Crusher

BM×1

مرفقك لا يفتح

Dumbbells

dumbbell rack + adjustable bench + a clear lane

0/19

Any gym with a dumbbell rack covers this whole group.

Dumbbell Bench Press

LF×1

تحكم كامل
Incline Dumbbell Press

BM×1

خذ المدى كامل
Single-Arm Dumbbell Bench Press

FM×12 angles

Shoot from the foot end — the hip roll is invisible from the side.
جذعك يشتغل مع كتفك
Seated Dumbbell Shoulder Press

BMLF×2

also covers: Dumbbell Shoulder Press
Check first: Seated Lateral Should Press / Seated Lateral Dumbbell Press
لا تقوس ظهرك
Arnold Press

LF×1

لف كامل بتحكم
Cable / Dumbbell Lateral Raise

BM×2

also covers: Cable Lateral Raise, Dumbbell Lateral Raise (Drop Set)
▶ Film the DUMBBELL version first — the 12+8 drop set only reads on dumbbells.
بدون مرجحة
Single-Arm Dumbbell Row

APBMFM×3

also covers: Dumbbell Row
خذ المط تحت
Chest-Supported Dumbbell Row

BMFMLF×3

also covers: Chest-Supported Row
اعصر لوحك
Incline Dumbbell Curl

BM×1

مط كامل ورا جسمك
Dumbbell Thruster

LF×2

حركة وحدة متصلة
Renegade Row

LF×2

Already in your library — Renegated Dumbbell Row
وركك ثابت لا يلف
Rear Foot Elevated Split Squat (Bulgarian)

APBMLF×3

also covers: Bulgarian Split Squat, Rear Foot Elevated Split Squat
▶ Two names, one movement. Front Foot Elevated stays a separate clip.
ميل خفيف لقدام
Dumbbell Walking Lunge

APBMLF×3

Already in your library — Walking Lunges
خطوات طويلة
Dumbbell Reverse Lunge

LF×1

ركبتك مع اتجاه أصابعك
Goblet Reverse Lunge

LF×1

جسمك عمودي
Goblet Squat

FMLF×2

also covers: Goblet Squat with Pause
▶ Normal reps, then one with a 3s pause at depth.
Already in your library — Goblet Squat - 45 Degrees + Goblet Squat - Side
خل مرفقك داخل ركبك
Dumbbell Front Squat

FM×1

الثقل قدام
Goblet Cossack Squat

FM×1

حركة جانبية
Dumbbell Floor Press

FM×1

Already in your library — Floor Dumbbell Chest Press
آمن للكتف
Half-Kneeling Dumbbell Press

FM×1

شد مؤخرتك
Standing Single-Arm Dumbbell Press

FM×1

واقف بثبات
Single-Leg Romanian Deadlift

APFM×2

توازن وتحكم
Single-Leg Hip Thrust

AP×1

قوة رجل وحدة

Kettlebells

kettlebell rack

0/2

Two clips only — grab any decent bell.

Kettlebell Swing

LF×2

القوة من وركك مو ذراعك
Kettlebell Romanian Deadlift

FMLF×2

Check first: Bodyweight RDL — yours is unloaded, this one is a kettlebell
وركك للورا وظهرك مفرود

Pull-up rig & dip

pull-up bar + dip bars

0/4

Turn the phone portrait and step back — rigs sit against walls. Bring the dip belt: three of these are weighted.

Pull-Up ladder

APBMLF×5bring kit

also covers: Weighted Pull-Up, Pull-Up (Band-Assisted)
▶ Film band-assisted -> bodyweight -> weighted, in that order. Biggest single saving.
Bring the dip belt — 3 clips depend on it.
مدى كامل من تعليق
Weighted Dip

BM×1bring kit

Dip belt.
نزول كامل بدون ألم كتف
Hanging Leg Raise

BM×2bring kit

also covers: Weighted Hanging Leg Raise
▶ Show bodyweight, then with a dumbbell between the feet.
Dumbbell to hold between the feet.
بدون مرجحة
Hanging Knee Raise to Toes-to-Bar

AP×2

also covers: Hanging Knee Raise, Toes-to-Bar (or Knee Raise)
▶ Knee raise, then progress to toes-to-bar.
بدون مرجحة

Cables

cable stack / functional trainer + pulldown & row stations

0/6

One stack, height changes only.

Overhead Cable Triceps Extension

BM×1

Already in your library — Overhead Triceps Cable Extensions
خل مرفقك ثابت
Cable Chest Fly

BM×1

اعصر ثانية وحدة
Cable Crunch

BM×1

حركة من بطنك مو وركك
Straight-Arm Cable Pulldown

BM×1

ذراعك مفرودة
Face Pull

APBMFM×3

also covers: Band Face Pull
▶ Cable and band look identical here. Reuse the clip in functional-mobility but do NOT rename that entry — the band is a deliberate equipment choice.
افتح للخارج بالنهاية
Pallof Press

APLF×4

also covers: Pallof Press with Rotation, Pallof Press with Step-Out
▶ One cable setup: straight press, then rotation, then step-out.
قاوم اللف
Lat Pulldown

BMLF×2

also covers: Lat Pulldown (Neutral Grip)
▶ Film with the neutral/V handle; say the grip options.
Already in your library — Machine V Grip Lat Pull Down
صدرك مرفوع
Seated Cable Row

LF×1

بدون مرجحة

Machines

pin-loaded machine floor

0/6

Rarely contested. Skip any machine this gym doesn't have and catch it at the next one.

Leg Press

BMLF×2

Check first: Machine Leg Press Narrow — yours is narrow stance, program says mid-platform
مدى كامل بدون قفل عنيف
Hack Squat

BM×1bring kit

Dedicated hack squat machine — many gyms only have a leg press.
عمق كامل
Seated Leg Curl

BM×1

قاوم النزول
Leg Extension (Drop Set)

BM×1

حماس للنهاية
Standing Calf Raise

APBM×3

Already in your library — Standing Calf Raise
وقفة ثانيتين تحت
Seated Calf Raise

BM×2

نزول بطيء
Machine Chest Press (Finisher)

BM×1

Already in your library — Machine Seated Chest Press
قرب للفشل
Reverse Pec-Deck Fly

BM×1bring kit

Needs a pec deck that reverses.
بدون هز أكتاف

Plyo boxes

one solid box (+ a second for depth jumps)

0/4

Real box, not a bench — benches are too narrow to land on.

Box Jump

AP×1

انزل مشي مو قفز
Box Step-Up

LF×1

ادفع من كعبك
Dumbbell Box Step-Over

LF×1

حركة مستمرة
Depth Jump to Box Jump

AP×1bring kit

Needs TWO boxes with space between them.
لمسة أرض أقصر شي

Special kit — check THIS gym has it

varies

0/7

Each of these lives or dies on one piece of equipment. Check before planning the session around them; skip freely.

Trap Bar Deadlift

AP×2bring kit

also covers: Trap Bar Deadlift (Speed Sets)
▶ End with 2 fast pulls.
Confirm the gym has a hex/trap bar BEFORE building the day around it.
سحبة سريعة
Half-Kneeling Landmine Press

AP×1bring kit

Landmine attachment or a corner to wedge the bar into.
ثبات من الجذع
TRX Row (or Ring Row)

FM×1bring kit

TRX or rings. Name also packs two exercises into one entry.
عدّل الزاوية
Hurdle Hop Series

AP×1bring kit

Actual hurdles.
ارتداد مستمر
Battle Ropes

LF×2bring kit

Anchored rope with clear length.
كل طاقتك ٢٠ ثانية
Medicine Ball Chest Pass

AP×1bring kit

Med ball AND a wall the gym allows you to throw against.
ارمِ بكل قوتك
Medicine Ball Rotational Throw

AP×1bring kit

Same wall problem, plus a slam-tolerant ball.
القوة من وركك
Assault Bike

APLF×3bring kit

also covers: Assault Bike Sprints, Assault Bike Intervals
Fan bike with moving arms specifically — not an upright spin bike.
Already in your library — Assualt Bike
انفجار كامل

Cardio machines

cardio deck

0/0

Only the rower earns a clip. Treadmill/bike/stair entries get a console photo, not a video (listed at the bottom).

Rowing Machine Intervals

LF×2

Already in your library — Rowing
دقيقة قوية ودقيقة هادية

Turf & outdoor — SEPARATE TRIP

turf lane 20m+ / track 60m+

0/7

Travel distance can't be faked indoors. Realistically its own session; pan by hand or accept a wide shot on the sprints.

Sled Push

AP×2outdoor

also covers: Heavy Sled Push
Sled + 20m lane. Static tripod loses you in ~3s — do a pass-by shot.
زاوية دفع منخفضة
Farmer / Suitcase / Offset Carry

APFMLF×6outdoor

also covers: Farmer Carry, Suitcase Carry, Heavy Farmer Carry, Offset Farmer Carry
▶ ONE continuous take: two heavy bells -> set one down, walk suitcase -> pick up a light one, walk offset. Name each segment out loud.
30-40m of travel. Fix the tripod side-on and walk through frame.
Check first: Farmers CArry — have farmer only, not suitcase/offset
امشِ مرفوع الراس
Broad Jump

AP×1outdoor

3m+ of soft landing lane — turf or rubber, not tile.
اثبت بالهبوط
Lateral Bound

AP×1

ركبة ثابتة
Lateral Bound to Sprint

AP×1outdoor

You exit frame right after the part worth watching.
اثبت ثم انطلق
Sprint Build-Up

AP×1outdoor

60m of clear lane minimum.
تدرّج بالسرعة
Flying Sprint

AP×1outdoor

20m build + 30m fly = 50m of travel at 95%.
طيران ٩٥٪

Deliberately not filmed

Incline Treadmill Walk — Console photo. Note already carries it: 12% incline, 5-6 km/h.
Stationary Bike — Console photo. 'Moderate steady' is the whole prescription.
Stair Climber — Console photo. Same as the bike.