# FILMING-SHOT-LIST — Project 11 movement demos

15 moves. Film each as a short silent loop: 3–5 clean reps, phone on the
floor at a 45° front-side angle, full body in frame. One take per move is
fine — form over production value. Upload to the Supabase `movement-demos`
bucket; the in-app player (`fluent-demos.js`) picks them up from there.

## Chest + Tri day
1. **Dumbbell Bench Press** — side angle: dumbbell path, elbow angle at 45°.
2. **Incline Barbell Press** — front-side angle: bar touching upper chest.
3. **Cable Fly** — front angle: wide arc, 1-sec squeeze at the middle.
4. **Push-Up** — side angle: chest to floor, full lockout, straight body line.
5. **Rope Pushdown** — side angle: elbows pinned, rope split at the bottom.

## Back + Bi day
6. **Lat Pulldown** — front-side angle: chest up, elbows driving to ribs.
7. **Pull-Up** — front angle: dead hang to chest-to-bar, controlled lowering.
8. **Dumbbell Curl** — front angle: elbows pinned, no torso swing.
9. **Hammer Curl** — front angle: neutral grip, slow 2–3 sec lowering.
10. **Face Pull** — side angle: rope to forehead, knuckles rotating back.

## Leg day
11. **Barbell Back Squat** — side angle: depth, knees tracking over toes.
12. **Romanian Deadlift** — side angle: hip hinge, bar sliding down thighs.
13. **Leg Press** — side angle: full range, lower back glued to pad.
14. **Walking Lunge** — side angle: long stride, back knee kissing floor.
15. **Standing Calf Raise** — side angle: pause top and bottom, no bounce.

At-home track variants reuse the same cue library — no separate filming
needed for v1 (bodyweight moves are self-evident; add later if Elijah wants).