# I stopped skipping leg day by accident

**Edition:** Apps & SaaS · **Angle:** Curiosity gap · **Vertical:** Fitness apps · **Length:** 20s, 9:16 · **Best on:** Gemini Omni Flash

> A creator mid-squat admits she hasn't missed a workout in six weeks and doesn't know how it happened, then reveals the app's streak screen that tricked her into it.

Online: https://gethookchain.com/library/i-stopped-skipping-leg-day-by-accident/

## Example product (fictional)

- **Brand:** Pacely
- **Product:** A workout app that builds 12-minute sessions around whatever equipment you have
- **Audience:** Busy 25–40s who keep restarting their fitness routine

## Creator

- **Archetype:** Office worker who trains at home, late 20s
- **Look:** Woman, 28, light brown skin, dark curly hair in a high puff, sage-green crop sports top, black leggings, small gold hoops, no makeup, slightly flushed
- **Setting:** Small living room at 7 am, yoga mat on wooden floor, sofa pushed back, soft daylight from a window on the left

## Variables

| Variable | Example | What to put |
|---|---|---|
| `{{APP_NAME}}` | Pacely | Your app's name |
| `{{STREAK}}` | six weeks | A real usage streak or time frame |
| `{{SESSION_LENGTH}}` | 12 minutes | How long the core action takes |
| `{{OFFER}}` | first week free | Trial or launch offer |

## Timeline

| Beat | Time | Title | On-screen text |
|---|---|---|---|
| HOOK | 0–3s | Mid-squat confession | I haven't skipped leg day in 6 weeks 😳 |
| DEMO | 3–10s | The 12-minute trick | it only asks for 12 minutes |
| PROOF | 10–16s | The streak she didn't plan | 42-day streak (I've never finished anything) |
| CTA | 16–20s | Low-stakes invite | {{APP_NAME}} · {{OFFER}} ↓ |

## 1. HOOK · 0–3s · Mid-squat confession

**Line:** "I haven't skipped leg day in {{STREAK}}. How?"

**On-screen text (add in edit):** I haven't skipped leg day in 6 weeks 😳

**Audio:** Room tone, breathy delivery, no music for the first 1.5 s

**Shots**

- `0.0–3.0s` **MS, low angle from floor** — Holds squat, delivers line to camera, laughs on the last word

**References:** creator, setting

### Gemini Omni Flash (recommended)

```text
Vertical 9:16 handheld selfie video, phone propped low on the floor, angled up. A 28-year-old woman with light brown skin and dark curly hair in a high puff, sage-green crop sports top, black leggings, small gold hoops, flushed and no makeup, holds a deep bodyweight squat in a small sunlit living room at 7 am, yoga mat on a wooden floor. She looks straight into the lens, slightly out of breath and amused, and says: "I haven't skipped leg day in {{STREAK}}. How?" Static camera, soft window light from the left, natural skin texture, shot on iPhone front camera, unpolished home video. No captions or on-screen text.
```

- **duration:** 3 s
- **aspect ratio:** 9:16
- **resolution:** 720p · 24 fps
- **audio:** always on — normalise to −14 LUFS in the edit
- **image urls:** creator, setting (guides look, doesn't lock frame 1)

### Seedance 2.5

```text
Mid-squat confession. Vertical 9:16 UGC clip, 3 seconds, one continuous handheld take unless timecodes say cut.
References: @Image1 = creator reference; @Image2 = setting reference. Keep the person, wardrobe and room identical to the references.
0–3s: MS, low angle from floor. Holds squat, delivers line to camera, laughs on the last word.
Vertical 9:16 handheld selfie video, phone propped low on the floor, angled up. A 28-year-old woman with light brown skin and dark curly hair in a high puff, sage-green crop sports top, black leggings, small gold hoops, flushed and no makeup, holds a deep bodyweight squat in a small sunlit living room at 7 am, yoga mat on a wooden floor. She looks straight into the lens, slightly out of breath and amused, and says: "I haven't skipped leg day in {{STREAK}}. How?" Static camera, soft window light from the left, natural skin texture, shot on iPhone front camera, unpolished home video.
Dialogue (Office worker who trains at home, late 20s): "I haven't skipped leg day in {{STREAK}}. How?"
No subtitles. No on-screen text. No logos. Natural voice, no background music.
```

- **duration:** 4 s
- **aspect ratio:** 9:16
- **resolution:** 1080p (720p where the API caps it)
- **generate audio:** true
- **references:** @Image1: creator, @Image2: setting
- **first frame:** creator reference

### Kling 4.0

```text
Subject: Woman, 28, light brown skin, dark curly hair in a high puff, sage-green crop sports top, black leggings, small gold hoops, no makeup, slightly flushed.
Setting: Small living room at 7 am, yoga mat on wooden floor, sofa pushed back, soft daylight from a window on the left.
Vertical 9:16 handheld selfie video, phone propped low on the floor, angled up. A 28-year-old woman with light brown skin and dark curly hair in a high puff, sage-green crop sports top, black leggings, small gold hoops, flushed and no makeup, holds a deep bodyweight squat in a small sunlit living room at 7 am, yoga mat on a wooden floor. She looks straight into the lens, slightly out of breath and amused, and says: "I haven't skipped leg day in {{STREAK}}. How?" Static camera, soft window light from the left, natural skin texture, shot on iPhone front camera, unpolished home video.
[Creator: Office worker who trains at home, late 20s, natural and conversational]: "I haven't skipped leg day in {{STREAK}}. How?"
```

- **duration:** 5 s (trim to 3 s)
- **aspect ratio:** 9:16
- **mode:** Pro / 1080p
- **cfg scale:** 0.5
- **negative prompt:** subtitles, captions, on-screen text, watermark, logo, distorted hands, extra fingers, warped phone screen, morphing face, plastic skin, studio lighting
- **elements:** creator, setting
- **native audio:** on (voice reference optional)

## 2. DEMO · 3–10s · The 12-minute trick

**Line:** "It only ever asks for {{SESSION_LENGTH}}. That's it. Twelve minutes I can always find."

**On-screen text (add in edit):** it only asks for 12 minutes

**Audio:** Soft lo-fi beat fades in under the voice; UI tap sound on Start

**Shots**

- `3.0–6.0s` **OTS** — Scrolls today's workout; composite your real screen recording onto the phone
- `6.0–10.0s` **Insert, phone screen** — Thumb taps Start; timer begins

**References:** creator, screen, setting

### Gemini Omni Flash (recommended)

```text
Vertical 9:16 over-the-shoulder handheld shot in the same sunlit living room at 7 am. The same 28-year-old woman with dark curly hair in a high puff, sage-green crop sports top and gold hoops sits cross-legged on a yoga mat holding an iPhone at chest height; the screen shows a bright workout timer counting down from {{SESSION_LENGTH}} with an exercise list. She scrolls with her thumb, taps a large start button, and the camera pushes in slightly toward the screen. She says: "It only ever asks for {{SESSION_LENGTH}}. That's it. Twelve minutes I can always find." Soft window light from the left, natural skin texture, shot on iPhone, handheld micro-shake. No captions or on-screen text. (Generates 10 s — trim to 7 s in the edit.)
```

- **duration:** 10 s (trim to 7 s)
- **aspect ratio:** 9:16
- **resolution:** 720p · 24 fps
- **audio:** always on — normalise to −14 LUFS in the edit
- **image urls:** creator, screen, setting (guides look, doesn't lock frame 1)

### Seedance 2.5

```text
The 12-minute trick. Vertical 9:16 UGC clip, 7 seconds, one continuous handheld take unless timecodes say cut.
References: @Image1 = creator reference; @Image2 = app screen reference; @Image3 = setting reference. Keep the person, wardrobe and room identical to the references.
0–3s: OTS. Scrolls today's workout.
3–7s: Insert, phone screen. Thumb taps Start; timer begins.
Vertical 9:16 over-the-shoulder handheld shot in the same sunlit living room at 7 am. The same 28-year-old woman with dark curly hair in a high puff, sage-green crop sports top and gold hoops sits cross-legged on a yoga mat holding an iPhone at chest height; the screen shows a bright workout timer counting down from {{SESSION_LENGTH}} with an exercise list. She scrolls with her thumb, taps a large start button, and the camera pushes in slightly toward the screen. Soft window light from the left, natural skin texture, shot on iPhone, handheld micro-shake.
Dialogue (Office worker who trains at home, late 20s): "It only ever asks for {{SESSION_LENGTH}}. That's it. Twelve minutes I can always find."
No subtitles. No on-screen text. No logos. Natural voice, no background music.
```

- **duration:** 7 s
- **aspect ratio:** 9:16
- **resolution:** 1080p (720p where the API caps it)
- **generate audio:** true
- **references:** @Image1: creator, @Image2: screen, @Image3: setting
- **first frame:** —

### Kling 4.0

```text
Subject: Woman, 28, light brown skin, dark curly hair in a high puff, sage-green crop sports top, black leggings, small gold hoops, no makeup, slightly flushed.
Setting: Small living room at 7 am, yoga mat on wooden floor, sofa pushed back, soft daylight from a window on the left.
Vertical 9:16 over-the-shoulder handheld shot in the same sunlit living room at 7 am. The same 28-year-old woman with dark curly hair in a high puff, sage-green crop sports top and gold hoops sits cross-legged on a yoga mat holding an iPhone at chest height; the screen shows a bright workout timer counting down from {{SESSION_LENGTH}} with an exercise list. She scrolls with her thumb, taps a large start button, and the camera pushes in slightly toward the screen. Soft window light from the left, natural skin texture, shot on iPhone, handheld micro-shake.
[Creator: Office worker who trains at home, late 20s, natural and conversational]: "It only ever asks for {{SESSION_LENGTH}}. That's it. Twelve minutes I can always find."
```

- **duration:** 10 s (trim to 7 s)
- **aspect ratio:** 9:16
- **mode:** Pro / 1080p
- **cfg scale:** 0.5
- **negative prompt:** subtitles, captions, on-screen text, watermark, logo, distorted hands, extra fingers, warped phone screen, morphing face, plastic skin, studio lighting
- **elements:** creator, screen, setting
- **native audio:** on (voice reference optional)

## 3. PROOF · 10–16s · The streak she didn't plan

**Line:** "Forty-two days. I've never done forty-two days of anything."

**On-screen text (add in edit):** 42-day streak (I've never finished anything)

**Audio:** Beat continues; small 'ding' when the streak screen appears

**Shots**

- `10.0–13.0s` **CU, phone beside face** — Holds streak calendar to lens; composite your real streak screen
- `13.0–16.0s` **CU** — Lowers phone, laughs, shakes head

**References:** creator, screen

### Gemini Omni Flash (recommended)

```text
Vertical 9:16 close-up handheld selfie video in the same small living room, now slightly sweaty after a workout. The same 28-year-old woman with light brown skin, dark curly hair in a high puff coming loose, sage-green crop sports top and gold hoops, holds an iPhone up next to her face so the screen faces the lens, showing a calendar streak of filled-in days. She taps the screen twice, eyebrows raised, half proud and half disbelieving, and says: "Forty-two days. I've never done forty-two days of anything." Soft morning light from the left, natural skin texture, shot on iPhone front camera, slight handheld movement. No captions or on-screen text. (Generates 10 s — trim to 6 s in the edit.)
```

- **duration:** 10 s (trim to 6 s)
- **aspect ratio:** 9:16
- **resolution:** 720p · 24 fps
- **audio:** always on — normalise to −14 LUFS in the edit
- **image urls:** creator, screen (guides look, doesn't lock frame 1)

### Seedance 2.5

```text
The streak she didn't plan. Vertical 9:16 UGC clip, 6 seconds, one continuous handheld take unless timecodes say cut.
References: @Image1 = creator reference; @Image2 = app screen reference. Keep the person, wardrobe and room identical to the references.
0–3s: CU, phone beside face. Holds streak calendar to lens.
3–6s: CU. Lowers phone, laughs, shakes head.
Vertical 9:16 close-up handheld selfie video in the same small living room, now slightly sweaty after a workout. The same 28-year-old woman with light brown skin, dark curly hair in a high puff coming loose, sage-green crop sports top and gold hoops, holds an iPhone up next to her face so the screen faces the lens, showing a calendar streak of filled-in days. She taps the screen twice, eyebrows raised, half proud and half disbelieving, and says: "Forty-two days. I've never done forty-two days of anything." Soft morning light from the left, natural skin texture, shot on iPhone front camera, slight handheld movement.
Dialogue (Office worker who trains at home, late 20s): "Forty-two days. I've never done forty-two days of anything."
No subtitles. No on-screen text. No logos. Natural voice, no background music.
```

- **duration:** 6 s
- **aspect ratio:** 9:16
- **resolution:** 1080p (720p where the API caps it)
- **generate audio:** true
- **references:** @Image1: creator, @Image2: screen
- **first frame:** —

### Kling 4.0

```text
Subject: Woman, 28, light brown skin, dark curly hair in a high puff, sage-green crop sports top, black leggings, small gold hoops, no makeup, slightly flushed.
Setting: Small living room at 7 am, yoga mat on wooden floor, sofa pushed back, soft daylight from a window on the left.
Vertical 9:16 close-up handheld selfie video in the same small living room, now slightly sweaty after a workout. The same 28-year-old woman with light brown skin, dark curly hair in a high puff coming loose, sage-green crop sports top and gold hoops, holds an iPhone up next to her face so the screen faces the lens, showing a calendar streak of filled-in days. She taps the screen twice, eyebrows raised, half proud and half disbelieving, and says: "Forty-two days. I've never done forty-two days of anything." Soft morning light from the left, natural skin texture, shot on iPhone front camera, slight handheld movement.
[Creator: Office worker who trains at home, late 20s, natural and conversational]: "Forty-two days. I've never done forty-two days of anything."
```

- **duration:** 10 s (trim to 6 s)
- **aspect ratio:** 9:16
- **mode:** Pro / 1080p
- **cfg scale:** 0.5
- **negative prompt:** subtitles, captions, on-screen text, watermark, logo, distorted hands, extra fingers, warped phone screen, morphing face, plastic skin, studio lighting
- **elements:** creator, screen
- **native audio:** on (voice reference optional)

## 4. CTA · 16–20s · Low-stakes invite

**Line:** "It's {{APP_NAME}}. {{OFFER}}. Try one session and see."

**On-screen text (add in edit):** {{APP_NAME}} · {{OFFER}} ↓

**Audio:** Beat resolves; end on the voice

**Shots**

- `16.0–18.0s` **MCU** — Picks up water bottle, stands
- `18.0–20.0s` **MCU** — Smiles to lens; end card with app icon and store badges composited over the last second

**References:** creator, endcard

### Gemini Omni Flash (recommended)

```text
Vertical 9:16 handheld selfie video, medium close-up, same sunlit living room at 7 am. The same 28-year-old woman with dark curly hair in a loosened high puff, sage-green crop sports top and gold hoops, grabs a water bottle from the floor, stands up and points the phone down at the yoga mat, then back at her face with a relaxed smile. She says: "It's {{APP_NAME}}. {{OFFER}}. Try one session and see." Natural window light, natural skin texture, shot on iPhone front camera, casual and unscripted feel. No captions or on-screen text. (Generates 5 s — trim to 4 s in the edit.)
```

- **duration:** 5 s (trim to 4 s)
- **aspect ratio:** 9:16
- **resolution:** 720p · 24 fps
- **audio:** always on — normalise to −14 LUFS in the edit
- **image urls:** creator (guides look, doesn't lock frame 1)

### Seedance 2.5

```text
Low-stakes invite. Vertical 9:16 UGC clip, 4 seconds, one continuous handheld take unless timecodes say cut.
References: @Image1 = creator reference. Keep the person, wardrobe and room identical to the references.
0–2s: MCU. Picks up water bottle, stands.
2–4s: MCU. Smiles to lens; end card with app icon and store badges.
Vertical 9:16 handheld selfie video, medium close-up, same sunlit living room at 7 am. The same 28-year-old woman with dark curly hair in a loosened high puff, sage-green crop sports top and gold hoops, grabs a water bottle from the floor, stands up and points the phone down at the yoga mat, then back at her face with a relaxed smile. Natural window light, natural skin texture, shot on iPhone front camera, casual and unscripted feel.
Dialogue (Office worker who trains at home, late 20s): "It's {{APP_NAME}}. {{OFFER}}. Try one session and see."
No subtitles. No on-screen text. No logos. Natural voice, no background music.
```

- **duration:** 4 s
- **aspect ratio:** 9:16
- **resolution:** 1080p (720p where the API caps it)
- **generate audio:** true
- **references:** @Image1: creator
- **first frame:** —

### Kling 4.0

```text
Subject: Woman, 28, light brown skin, dark curly hair in a high puff, sage-green crop sports top, black leggings, small gold hoops, no makeup, slightly flushed.
Setting: Small living room at 7 am, yoga mat on wooden floor, sofa pushed back, soft daylight from a window on the left.
Vertical 9:16 handheld selfie video, medium close-up, same sunlit living room at 7 am. The same 28-year-old woman with dark curly hair in a loosened high puff, sage-green crop sports top and gold hoops, grabs a water bottle from the floor, stands up and points the phone down at the yoga mat, then back at her face with a relaxed smile. Natural window light, natural skin texture, shot on iPhone front camera, casual and unscripted feel.
[Creator: Office worker who trains at home, late 20s, natural and conversational]: "It's {{APP_NAME}}. {{OFFER}}. Try one session and see."
```

- **duration:** 5 s (trim to 4 s)
- **aspect ratio:** 9:16
- **mode:** Pro / 1080p
- **cfg scale:** 0.5
- **negative prompt:** subtitles, captions, on-screen text, watermark, logo, distorted hands, extra fingers, warped phone screen, morphing face, plastic skin, studio lighting
- **elements:** creator
- **native audio:** on (voice reference optional)

## Hook variants to A/B test

- "I accidentally became a person who works out."
- "Nobody warned me this app would ruin my excuses."
- "Day 42 and I still don't know how it got me."

## Reference images

- **creator** — Front-facing selfie of the creator in the exact wardrobe, shoulders up, neutral expression, even daylight. *How:* Generate once with your image model (or shoot your real creator) and attach as the subject/character reference on every beat; use it as the first frame for the hook.
- **setting** — Empty living room with mat on wooden floor, window on the left, 7 am light. *How:* Attach as a scene/background reference so all four clips share one room.
- **screen** — Your app's workout timer and streak calendar, exported as clean 9:16 PNGs. *How:* Use as an image reference for the phone screen, then replace the screen in edit with your real recording for legibility.
- **endcard** — App icon, name, store badges on a plain background. *How:* Overlay in the editor for the final 1–1.5 s; don't ask the model to render logos or text.

## Why it works

The hook is a confession, not a claim: the creator is confused by her own good behaviour, which opens a loop ("what happened?") that only the app can close. The demo answers it with one concrete mechanism (12 minutes), and the proof is a screen, not an adjective. The CTA asks for one session instead of a commitment.

## Production tips

- Cut the first word of the hook if the squat isn't visible by 0.5 s; the visual has to land before the line.
- Test the three hook variants with the same demo/proof/CTA clips: one shoot, three ads.
- Replace 'forty-two days' with a real number from your own users' median streak.

**Caption style:** White bold rounded sans, soft black shadow, centred in the upper-middle third, one phrase at a time, emoji only in the hook