Hi, Hughmann I enjoyed you video. I am a 2nd year keeper, so still very much a novice. When it comes to bee handling I am self taught, so I am not the best qualified to help. I am certinaly no expert, but have come a long way over the last year. I can only say what has worked for me.
Sometimes I think the pros overlook the most basic things, so hopefully I can offer some advice they may have overlooked.
I think you need to speed up a lot, that will partly come with time but a few changes to your methods will help. Like others have said, start by ditching the frame lifter. I have the same J tool and like it. I also have big gloves too (I know I am a very naughty boy.....). So If the gloves work for you then keep them.
When you lifted out the empty frame at the start, I would not have bothered faffing around putting it on a frame rest as there were no bees on it. Just pop it out the way. You may find a dummy board helpful.
Once you have lifted the first frame/dummy board out of the way, use your hive tool to free up all or several frames at a time. Then you can quickly lift and inspect several frames without having to keep picking up your tool. As you get better you will get the knack of lifting frames without putting down the tool.
Sometimes just lifting the frame a little will allow you to see all you need. If holding by the lugs and standing where the camera is, you can look at the front, then peep over the top to see the back.
If you pay attention you will see in several places the bees temperament changes with the weather. When the sun shines they were calmer.
When lifting the super off, first you cracked it with the tool. Then you slid it a little over the brood box. Then you twisted before lifting. This risked rolling and crushing bees.
You started well with a good cracking open. If its a sticky one you may even need to crack all 4 sides . After cracking you needed to stand where the camera is, get a good grip both sides, then lift from one side until it opens a touch, then from the other side, doing the twist as you lift. You will learn the feel of connecting brace comb over time and how much force/speed it tacks to safely break.
I keep a hive stand handy, I put empty supers on it to adjust the height, That way I can have a place to pop supers without lifting them up and down. I struggle with heavy supers, the weight of them took me by surprise too.
If I plan to inspect the brood box, I do not faff with the supers first, I fear I will be driving more bees down into the brood box. So I whip the supers off, inspect the brood boxes, then have a quick peep in the supers as they go back on.
I don't mean to pick on every fault, I am just trying to help. It was indeed brave of you to post the vid for criticism.
I am sure the pros will be along soon to tell you everything I have said is wrong and kindly explain the proper way. That's what often seems to happen when I try to help. If they do then I get to learn something. So its all good in the end.
You seem very calm around the bees, you do not appear to be afraid of them or inclined to panic. So you seem to have crossed a big hurdle a lot of beginners struggle with.
And finally, bees will often bump you before stinging, its the bee warning shot.
. I hadn't realised just how big those deep brood? frames are!!! I would find that frame lifter awkward to use and only used the beekeeping gauntlets the one time in favour of nitrile The impression the experts have given me is maybe you should use less rather than more smoke? I love the conversation at the beginning. 
