# Instruction-card routine — rebuild sheet

A 43-second at-home stretch routine: a borrowed street clip of a very tall man sets up the want, a cartoon before/after promises the payoff, then four moves are demonstrated under a fixed overlay card of six. 12,060,950 views · 289,838 likes · junya_fit_motivation.

**Why it works** — The overlay is a saveable card, not a caption: a numbered list of six that never depletes, a named move, an anatomical diagram of the muscle worked, and a 20-second hold time, so the viewer is being handed a routine rather than shown a video. The 3-second street clip does all the wanting up front, which means the demonstration never has to sell anything — it only has to look followable.

**The beats**

| Time | What happens | On-screen text |
|---|---|---|
| 3.45s | Borrowed street footage — beach promenade at dusk, palms, a short woman craning her neck to look up at a very tall shirtless man. Handheld, different camera and location from the rest. | none |
| 10.34s | Cut to a small white room. The demonstrator kneels close to camera in a black tank and grey sweat shorts, double-biceps flex, comic grimace down the lens. Two cartoon muscle figures pasted across the top with a red arrow between them. | `160cm` `180cm` |
| 17.24s | Low wide angle, knee height. Seated on a black mat, legs straight, reaching for the feet. The overlay card lands: six-move list on red bars, cartoon clock + 20SEC badge, orange anatomical figure, name banner. | `Move 1 … Move 6` · `20SEC` · `SEATED TOE TOUCH` |
| 24.13s | Same room, same low angle. Prone on the mat, hands planted, chest lifted. A blue scribble strikes the move being done. Clock hands have moved. | `Move 2` struck · `20SEC` · `COBRA STRETCH` |
| 31.02s | Slightly wider. Folded forward, knees under, forehead down, arms flat toward camera. A plastic bag sits at the edge of the floor — the room is real, not dressed. | `Move 4` struck · `20SEC` · `CHILD'S POSE` |
| 37.92s | Further back, more floor in frame. Standing, folded at the hips, hands to shins, one arm still swinging in. | `Move 6` struck · `20SEC` · `STANDING HAMSTRING STRETCH` |

**Honest gaps in the evidence.** Six stills only cover four of the six moves — moves 1, 3 and 5 fall between samples and their names are unknown. The scribble marks the move currently being performed; it does **not** accumulate, so the list stays whole to the end. The clock hands sit in a different position each beat but not in countdown order, so it reads as time passing rather than a legible timer — and the 20SEC badge is a prescription for the viewer, since six moves at 20 seconds cannot fit a 43-second video. Whether there is a voiceover, music, or cuts between the sampled beats cannot be told from stills. The bookmark and like/comment/share icons visible in two frames are Instagram's own interface in the capture, not the creator's overlay.

**What carries the value** — The card. A fixed list of six, a named move, a diagram showing the muscle, a hold time. That is a thing to save; the body underneath is only proof the card is real. Strip the overlay and there is no video here.

**Shoot it** — Phone on the floor in the corner of a small plain room, propped at about knee height and two metres back, vertical. Frame so the whole body sits in the bottom two-thirds and the top third is empty wall — that space is where the card goes, and it is the only thing the framing has to protect. Lock it off for each hold; reposition between moves so the next pose reads, never mid-move. Flat daylight from the room's own windows, no lamps, no bounce, no hard shadows — every beat matches because nothing is lit. Plain black mat on a plain pale floor. Wardrobe: one solid dark top and one solid light bottom, bare arms and bare feet, no logos, worn for every beat. Leave the room untidied; the clutter at the frame edge is what makes it read as a real bedroom. The cold-open street clip is borrowed footage in the source, so either shoot or source a three-second real-world clip of the outcome someone already has.

**Or generate it** — the beat that matters is the first move, where the card lands.

```
vertical 9:16 phone photograph, low wide angle from the corner of a small white
domestic room, camera at about knee height and a couple of metres back so the whole
body reads and the top half of the frame stays empty wall; {SUBJECT} barefoot on a
plain black yoga mat on a white painted plank floor, seated with legs straight out
and both hands reaching toward the feet, chin tucked, in a black ribbed tank top and
light grey drawstring shorts; behind, floor-to-ceiling white built-in wardrobe doors,
a small white intercom panel and a light switch on the wall, a white wooden ladder
frame at the left edge and dark grey shelving at the right edge; flat even indoor
daylight, no hard shadows, slightly cool white balance, mild phone-camera softness
and grain, lived-in and undressed, no on-screen text; {PRODUCT} on the floor beside
the mat if the rebuild needs one in shot — the source frame has no product in it
```

*Motion:* camera fixed for the whole hold — no pan, no zoom, only the body settling into and out of the stretch; it is repositioned between moves, never during one.

*Text overlay pattern:*

- **Top-left, pinned all runtime:** `Move 1` … `Move {n}` stacked on red bars, all {n} always showing, with a hand-drawn blue scribble striking only the move being performed right now.
- **Top-right:** a cartoon wall clock beside a red `{SECONDS}SEC` badge.
- **Centre:** a cut-out anatomical figure holding the same move, worked muscle in orange, with a black caps banner under it reading `{MOVE NAME}`.
- **Opening card, over the flex shot:** `{BEFORE}` in green and `{AFTER}` in blue under a before → after cartoon pair with a red arrow between them.

**Reference:** https://www.instagram.com/p/DTmhb8vk2Uh/
