:root{color-scheme:dark;font-family:-apple-system,BlinkMacSystemFont,"PingFang SC","Noto Sans SC",sans-serif;background:#08090b;color:#f2f1ed;font-synthesis:none;--bg:#0e0f11;--surface:#18191c;--raised:#202125;--line:#2b2c31;--muted:#a4a5ad;--subtle:#71727b;--white:#f2f1ed;--ease-out:cubic-bezier(.23,1,.32,1);--ease-in-out:cubic-bezier(.77,0,.175,1);--ease-drawer:cubic-bezier(.32,.72,0,1);--press:140ms;--expand:220ms}*{box-sizing:border-box}body{margin:0}button,a,input{-webkit-tap-highlight-color:transparent}button,input{font:inherit}button{border:0;cursor:pointer;color:inherit;background:none;touch-action:manipulation;transition:transform var(--press) var(--ease-out),background-color 150ms ease,color 150ms ease}button:active,a:active{transform:scale(.98)}button:disabled{cursor:default;opacity:.3}button:focus-visible,a:focus-visible{outline:2px solid var(--white);outline-offset:4px}a{color:inherit;text-decoration:none;touch-action:manipulation}svg{flex:none;vertical-align:middle}h1,h2,h3,p{margin:0}button h3{text-align:left}button,a{user-select:none}input{font-size:16px;min-width:0}input::-webkit-search-cancel-button{display:none}.app-shell{width:min(100%,560px);height:100vh;height:100dvh;min-height:0;display:flex;flex-direction:column;margin:auto;position:relative;background:var(--bg);overflow:hidden;isolation:isolate}.app-scroll{flex:1;min-height:0;height:auto;overflow:auto;overscroll-behavior-y:contain;scrollbar-width:none;padding:28px 22px 30px;-webkit-overflow-scrolling:touch}.app-scroll::-webkit-scrollbar{display:none}.page-header{display:flex;align-items:flex-end;justify-content:space-between;margin-bottom:26px;padding-top:env(safe-area-inset-top,0px)}.eyebrow{font-size:11px;letter-spacing:1px;color:var(--muted);font-weight:500}.page-header h1{font-size:32px;line-height:1.25;letter-spacing:-1px;font-weight:680;margin-top:7px}.library-count{text-align:right;display:grid;gap:4px;padding-bottom:3px}.library-count b{font-size:24px;line-height:1;font-weight:550;letter-spacing:-1px}.library-count small{font-size:10px;color:var(--subtle)}.search-box{height:48px;background:var(--surface);border:1px solid #232429;border-radius:13px;padding:0 13px;display:flex;align-items:center;gap:10px;color:var(--muted)}.search-box:focus-within{border-color:#73747d}.search-box input{border:0;outline:0;width:100%;background:none;color:var(--white);font-size:14px;line-height:24px;height:44px}.search-box input::placeholder{color:#9697a0}.search-box button{width:34px;height:40px;display:grid;place-items:center;flex:none}.body-groups{display:flex;gap:5px;margin:20px -2px 12px;overflow:auto;scrollbar-width:none}.body-groups button{flex:1;min-width:48px;min-height:42px;padding:0 9px;border-radius:22px;color:var(--muted);white-space:nowrap;font-size:13px}.body-groups button[aria-pressed=true]{background:var(--white);color:#111;font-weight:650}.filter-section{border-bottom:1px solid var(--line);margin-bottom:22px}.filter-toggle{width:100%;min-height:49px;display:flex;align-items:center;justify-content:space-between;gap:8px;font-size:11px;color:var(--muted);text-align:left;padding:0 2px 8px}.filter-toggle>span{display:flex;align-items:center;gap:6px;min-width:0}.filter-toggle>span:first-child{flex:none;color:#d1d1d6}.filter-toggle b{font-size:12px;font-weight:550}.filter-toggle>span:last-child{justify-content:flex-end;text-align:right;font-size:10px}.filter-toggle>span:last-child>svg{transition:transform var(--expand) var(--ease-out)}.filter-section.is-open .filter-toggle>span:last-child>svg{transform:rotate(180deg)}.filter-toggle em{font-style:normal;font-size:10px;min-width:17px;height:17px;display:grid;place-items:center;background:var(--white);color:#141416;border-radius:50%}.filter-height,.fold-height{display:grid;grid-template-rows:0fr;opacity:0;transition:grid-template-rows var(--expand) var(--ease-out),opacity 160ms ease}.is-open>.filter-height,.is-open>.fold-height{grid-template-rows:1fr;opacity:1}.filter-clip,.fold-clip{min-height:0;overflow:hidden}.filter-content{padding:3px 0 16px}.filter-row{display:flex;align-items:flex-start;gap:6px;margin:4px 0}.filter-row>span{font-size:11px;color:var(--muted);width:54px;flex:none;padding-top:13px}.filter-options{display:flex;overflow-x:auto;scrollbar-width:none;min-width:0;gap:3px;flex:1}.filter-options button{flex:none;white-space:nowrap;min-height:42px;border-radius:7px;padding:0 9px;color:var(--muted);font-size:12px}.filter-options button[aria-pressed=true]{background:var(--raised);color:var(--white);font-weight:600}.filter-options small{font-size:9px;color:var(--subtle);margin-left:5px}.results-heading{display:flex;align-items:center;justify-content:space-between;margin-bottom:14px;min-height:30px}.results-heading h2{font-size:17px;font-weight:600}.results-heading h2 span{font-size:12px;color:var(--subtle);font-weight:400;margin-left:9px}.results-heading button{min-height:36px;font-size:11px;color:var(--muted);padding:0 0 0 10px}.action-grid{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:14px 12px}.action-card{display:flex;flex-direction:column;padding:0;background:var(--surface);border:1px solid #28292e;border-radius:15px;overflow:hidden;width:100%;min-width:0;text-align:left;transform-origin:center}.picture{position:relative;width:100%;aspect-ratio:1/1.04;background:#202125;overflow:hidden}.picture img{position:absolute;width:100%;height:100%;object-fit:cover;inset:0;filter:saturate(0);transform:scale(1.01)}.picture:after{content:"";position:absolute;inset:65% 0 0;background:linear-gradient(transparent,#15161a70);pointer-events:none}.image-origin{position:absolute;bottom:7px;left:8px;z-index:1;font-size:8px;color:#d0d0d0;background:#0006;border-radius:3px;padding:2px 4px;letter-spacing:.2px}.picture-pending{height:100%;display:grid;align-content:center;justify-items:center;gap:13px;background:linear-gradient(145deg,#2a2c32,#17181c);color:#878994}.picture-pending span{font-size:12px;letter-spacing:2px}.card-copy{display:flex;flex:1;flex-direction:column;padding:12px 11px 10px;width:100%;min-width:0}.card-copy h3{font-size:15px;font-weight:620;line-height:1.55;letter-spacing:-.25px;min-height:46px;overflow-wrap:anywhere}.card-copy>p{font-size:10px;color:var(--muted);line-height:1.65;margin-top:5px;min-height:17px;overflow-wrap:anywhere}.card-copy i,.eyebrow i{font-style:normal;margin:0 5px;color:var(--subtle)}.card-bottom{display:flex;align-items:center;justify-content:space-between;margin-top:12px;padding-top:10px;border-top:1px solid #30313780;font-size:10px;color:var(--subtle)}.card-bottom svg{color:#c4c4ca}.library-footnote{text-align:center;font-size:11px;line-height:1.8;color:var(--subtle);padding:32px 0 0}.library-footnote a{display:inline-block;padding:8px;font-size:10px;color:#898a92}.empty-state{text-align:center;display:grid;justify-items:center;padding:45px 20px;color:var(--muted)}.empty-state h3{font-size:17px;color:var(--white);margin-top:18px}.empty-state p{font-size:12px;line-height:1.8;max-width:220px;margin-top:10px}.empty-state button{background:var(--white);color:#121314;min-height:44px;padding:0 20px;border-radius:9px;font-size:12px;margin-top:24px}.bottom-nav{position:relative;flex:none;z-index:5;display:grid;grid-template-columns:repeat(4,minmax(0,1fr));padding:10px 8px calc(12px + env(safe-area-inset-bottom,0px));background:#111214f5;border-top:1px solid #2a2b31;backdrop-filter:blur(16px)}.bottom-nav button{min-height:47px;display:grid;justify-items:center;align-content:center;gap:6px;color:#85868e;font-size:10px;position:relative}.bottom-nav button[aria-current=page]{color:var(--white);font-weight:600}.bottom-nav button[aria-current=page]:before{content:"";position:absolute;top:-11px;width:22px;height:2px;background:var(--white);border-radius:0 0 2px 2px}.showing-detail{padding-top:0;padding-bottom:30px}.detail-toolbar{position:sticky;top:0;z-index:6;display:flex;align-items:center;justify-content:space-between;min-height:64px;padding:6px 0;background:#0e0f11f5;backdrop-filter:blur(12px);margin:0 -2px 14px;border-bottom:1px solid #292a2e;padding-top:calc(6px + env(safe-area-inset-top,0px))}.detail-toolbar>span{font-size:11px;color:var(--muted)}.back-button{height:44px;display:flex;align-items:center;gap:3px;font-size:12px;padding:0 5px 0 0}.watch-persistent{height:35px;display:flex;align-items:center;gap:4px;font-size:11px;font-weight:600;background:var(--white);color:#131416;padding:0 10px;border-radius:8px}.detail-title h1{font-size:28px;line-height:1.35;letter-spacing:-.7px;margin:9px 0 9px}.detail-title .eyebrow{font-size:10px;letter-spacing:0;line-height:1.7}.version-label{display:inline-block;max-width:100%;font-size:11px;color:#b4b5bc;border:1px solid #34353b;border-radius:5px;padding:5px 8px;line-height:1.5}.video-hero{position:relative;display:block;border-radius:16px;overflow:hidden;margin-top:21px;background:var(--surface);border:1px solid var(--line)}.hero-picture{aspect-ratio:1.68}.hero-picture .image-origin{top:9px;bottom:auto;left:10px}.video-hero:after{position:absolute;content:"";inset:35% 0 0;background:linear-gradient(transparent,#000b);pointer-events:none}.hero-play{position:absolute;top:41%;left:50%;transform:translate(-50%,-50%);width:49px;height:49px;display:grid;place-items:center;padding-left:2px;background:#f5f4efd9;color:#141416;border-radius:50%;backdrop-filter:blur(6px);z-index:1}.video-caption{position:absolute;left:14px;right:14px;bottom:12px;z-index:2}.video-caption b{display:block;font-size:13px;font-weight:600}.video-caption small{display:flex;justify-content:space-between;align-items:center;font-size:10px;color:#bdbdc2;margin-top:5px}.other-videos{display:flex;justify-content:space-between;align-items:center;width:100%;min-height:49px;padding:9px 0 0;font-size:11px}.other-videos>span{display:flex;align-items:center;gap:5px}.other-videos>span:last-child{font-size:10px;color:var(--muted)}.guide>section{margin-top:28px}.section-heading{display:flex;justify-content:space-between;align-items:center;gap:8px;margin-bottom:14px}.section-heading h2{font-size:17px;line-height:1.5;font-weight:600;letter-spacing:-.2px}.section-heading>span{font-size:10px;color:var(--subtle);white-space:nowrap}.key-points{list-style:none;padding:0;margin:0}.key-points li{display:flex;gap:11px;align-items:flex-start;padding:11px 0;border-bottom:1px solid #25262b}.key-points li:first-child{padding-top:1px}.key-points li>span{color:#96979f;font-size:10px;line-height:24px;font-variant-numeric:tabular-nums}.key-points li p{font-size:14px;line-height:1.8;font-weight:520}.body-signals{background:#1b1c20;border:1px solid #2a2c32;border-radius:14px;padding:15px}.body-signals>div{display:flex;align-items:flex-start;gap:11px}.body-signals>div+div{border-top:1px solid #303138;margin-top:16px;padding-top:16px}.signal-icon{color:#b8b9c1;padding-top:2px}.body-signals h3{font-size:12px;line-height:1.8;font-weight:650;letter-spacing:.4px}.body-signals p{color:#b7b8c1;font-size:12px;line-height:1.85;margin-top:4px}.step-tabs{display:grid;grid-template-columns:repeat(4,minmax(0,1fr));gap:6px;margin-bottom:10px}.step-tabs button{min-height:67px;padding:8px 3px;display:flex;flex-direction:column;justify-content:center;align-items:center;gap:6px;border-radius:9px;background:var(--surface);color:#85868f;border:1px solid transparent}.step-tabs button[aria-selected=true]{color:var(--white);border-color:#62636d;background:#292a30}.step-tabs span{font-size:13px;font-weight:600;font-variant-numeric:tabular-nums}.step-tabs small{font-size:9px;line-height:1.5;word-break:keep-all;overflow-wrap:anywhere}.step-panel{background:var(--surface);border-radius:12px;padding:18px}.step-panel h3{font-size:15px;font-weight:600;line-height:1.6}.step-panel>p{font-size:13px;line-height:1.95;color:#b3b4bd;margin-top:8px;min-height:0}.step-controls{display:flex;justify-content:space-between;align-items:center;margin-top:14px}.step-controls button{height:38px;width:38px;border:1px solid #3c3d44;border-radius:50%;display:grid;place-items:center}.step-dots{display:flex;gap:5px}.step-dots i{display:block;width:5px;height:5px;border-radius:50%;background:#50515b;transition:background-color 140ms ease}.step-dots i.active{background:var(--white)}.fold{border-top:1px solid var(--line)}.fold:last-child{border-bottom:1px solid var(--line)}.fold-trigger{width:100%;min-height:74px;padding:14px 0;display:flex;align-items:center;justify-content:space-between;gap:15px;text-align:left}.fold-trigger b{font-size:13px;font-weight:540;line-height:1.7}.fold-trigger small{display:block;color:var(--subtle);font-size:10px;margin-top:4px;line-height:1.7}.fold-trigger>svg{color:var(--muted);transition:transform var(--expand) var(--ease-out)}.fold.is-open .fold-trigger>svg{transform:rotate(180deg)}.fold-body{padding:0 0 18px}.reading-item+ .reading-item{margin-top:20px}.reading-item h3{font-size:12px;line-height:1.8;font-weight:600;color:#d7d7df}.reading-item p{font-size:12px;line-height:1.95;color:#aaaab4;margin-top:5px}.source-limit{font-size:10px;line-height:1.9;color:var(--subtle);margin-top:18px}.related{margin-top:32px}.detail-footer{text-align:center;margin-top:30px;color:var(--subtle);font-size:9px;line-height:1.8}.source-overlay{position:absolute;inset:0;z-index:20;background:#0009;opacity:0;pointer-events:none;transition:opacity 180ms ease;display:flex;align-items:flex-end}.source-overlay.is-open{opacity:1;pointer-events:auto}.source-sheet{width:100%;background:#1c1d21;max-height:85%;border:1px solid #3a3b44;border-bottom:0;border-radius:23px 23px 0 0;padding:12px 20px calc(22px + env(safe-area-inset-bottom,0px));overflow:auto;overscroll-behavior:contain;transform:translateY(100%);transition:transform 260ms var(--ease-drawer);box-shadow:0 -10px 60px #0006}.source-overlay.is-open .source-sheet{transform:translateY(0)}.sheet-handle{height:4px;width:32px;border-radius:4px;background:#5e606b;margin:0 auto 21px}.source-sheet header{display:flex;justify-content:space-between;align-items:center;gap:12px}.source-sheet header span{font-size:10px;color:var(--subtle)}.source-sheet h2{font-size:20px;line-height:1.5;margin-top:6px}.source-sheet header button{width:40px;height:40px;flex:none;display:grid;place-items:center;border-radius:50%;background:#2b2c32}.sheet-note{font-size:11px;color:var(--muted);margin-top:11px;margin-bottom:15px;line-height:1.8}.source-links .source-web-link{display:flex;align-items:center;gap:12px;padding:15px 0;border-top:1px solid #34353d;min-height:77px}.source-links .source-web-link>span:nth-child(2){flex:1;min-width:0}.source-links b{display:block;font-size:12px;line-height:1.7;font-weight:500;overflow-wrap:anywhere}.source-links small{display:block;margin-top:6px;font-size:10px;color:var(--muted);font-variant-numeric:tabular-nums}.source-play{width:31px;height:31px;border-radius:50%;border:1px solid #555762;display:grid;place-items:center;padding-left:1px;flex:none}.source-links a>svg{color:var(--subtle)}.training-days{display:flex;gap:9px}.training-days button{flex:1;min-height:44px;border:1px solid var(--line);border-radius:9px;color:var(--muted);font-size:12px}.training-days button[aria-pressed=true]{background:var(--white);color:#151619;font-weight:600}.training-heading{padding:25px 0}.training-heading>span{font-size:10px;color:var(--subtle)}.training-heading h2{font-size:23px;margin-top:8px;line-height:1.5}.training-heading p{font-size:11px;color:var(--muted);margin-top:10px}.diet-blank{height:50vh}@media(min-width:650px){.app-shell{border-left:1px solid #24252b;border-right:1px solid #24252b}.app-scroll{padding-left:28px;padding-right:28px}.card-copy{padding:14px}.card-copy h3{font-size:17px}.card-copy>p{font-size:12px}.card-bottom{font-size:11px}.detail-title h1{font-size:33px}.key-points li p{font-size:16px}.body-signals p,.step-panel>p{font-size:14px}.step-tabs small{font-size:11px}.fold-trigger b{font-size:15px}.reading-item p{font-size:14px}.video-caption b{font-size:15px}.page-header h1{font-size:36px}}@media(max-width:360px){.app-scroll{padding-left:16px;padding-right:16px;padding-top:20px}.showing-detail{padding-top:0}.page-header h1{font-size:29px}.body-groups{gap:2px}.body-groups button{min-width:42px;padding:0 8px;font-size:12px}.filter-toggle>span:last-child{font-size:9px}.filter-toggle b{font-size:11px}.action-grid{gap:12px 9px}.card-copy{padding:10px 9px}.card-copy h3{font-size:14px;min-height:44px}.card-copy>p{font-size:9px}.card-bottom{font-size:9px}.picture{aspect-ratio:1/1.07}.detail-title h1{font-size:25px}.hero-picture{aspect-ratio:1.6}.key-points li p{font-size:13px}.body-signals{padding:13px}.step-tabs small{font-size:8px}.step-panel{padding:15px}.step-panel>p{font-size:12px}.fold-trigger b{font-size:12px}.source-sheet{padding-left:16px;padding-right:16px}}
@media(hover:hover) and (pointer:fine){.action-card:hover{background:#202126;border-color:#555660}.action-card:hover .picture img{filter:saturate(0) brightness(1.08)}.source-links a:hover{color:white;background:#26272d}.watch-persistent:hover{background:white}.filter-options button:hover{background:#292a30}}@media(prefers-reduced-motion:reduce){button,a,.filter-toggle svg,.fold-trigger svg,.source-sheet{transition:none!important}.filter-height,.fold-height,.source-overlay{transition:opacity 100ms ease!important}.source-sheet{transform:none!important}button:active,a:active{transform:none!important}}html[data-input=keyboard] button,html[data-input=keyboard] a,html[data-input=keyboard] .filter-height,html[data-input=keyboard] .fold-height,html[data-input=keyboard] .source-sheet,html[data-input=keyboard] .source-overlay,html[data-input=keyboard] .filter-toggle svg,html[data-input=keyboard] .fold-trigger svg{transition:none!important}

/* Preserve full limbs and equipment in action identification images. */
.picture,.hero-picture{aspect-ratio:3/2;background:#151619}.search-box input{font-size:16px}

/* Category dropdowns: anchored to the filter bar, without moving results. */
.dropdown-filters{position:relative;z-index:10;margin-bottom:22px}
.filter-bar{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));height:48px}
.filter-bar>button{display:flex;align-items:center;justify-content:center;gap:7px;min-width:0;padding:0 5px;font-size:13px;color:var(--muted)}
.filter-bar>button>span{overflow:hidden;text-overflow:ellipsis;white-space:nowrap}
.filter-bar>button.is-expanded,.filter-bar>button.has-selection{color:var(--white);font-weight:600}
.filter-bar>button.is-expanded{box-shadow:inset 0 -2px var(--white)}
.filter-bar>button svg{transition:transform 180ms var(--ease-out)}
.filter-bar>button.is-expanded svg{transform:rotate(180deg)}
.filter-scrim{position:absolute;z-index:1;left:-22px;right:-22px;top:100%;height:100dvh;background:rgb(0 0 0 / .58);cursor:default;animation:filter-shade 160ms ease both}
.filter-scrim:active{transform:none}
.filter-dropdown{position:absolute;z-index:2;left:-22px;right:-22px;top:100%;max-height:min(350px,48dvh);overflow-y:auto;overscroll-behavior:contain;background:#191a1e;border-radius:0 0 18px 18px;padding:7px 22px 14px;box-shadow:0 18px 28px rgb(0 0 0 / .25);animation:filter-reveal 180ms var(--ease-out) both}
.filter-dropdown>button{display:flex;align-items:center;justify-content:space-between;width:100%;min-height:48px;text-align:left;padding:10px 12px;border-radius:8px;font-size:14px;color:#c4c5cc;gap:10px}
.filter-dropdown>button[aria-pressed=true]{background:#292a30;color:var(--white);font-weight:600}
.filter-option-meta{display:flex;align-items:center;gap:12px;min-width:38px;justify-content:flex-end}
.filter-option-meta small{font-size:11px;color:var(--muted);font-weight:400}
@keyframes filter-reveal{from{opacity:0;transform:translateY(-5px)}to{opacity:1;transform:translateY(0)}}
@keyframes filter-shade{from{opacity:0}to{opacity:1}}
@media(max-width:350px){.filter-dropdown{left:-16px;right:-16px;padding-left:16px;padding-right:16px}.filter-scrim{left:-16px;right:-16px}.filter-bar>button{font-size:12px;gap:5px}}
@media(prefers-reduced-motion:reduce){.filter-dropdown,.filter-scrim{animation:none}.filter-bar>button svg{transition:none}}
html[data-input=keyboard] .filter-dropdown,html[data-input=keyboard] .filter-scrim{animation:none}

/* Full catalog and source-backed training plans. */
.current-version{font-size:12px;color:var(--muted);margin:0 0 18px;line-height:1.8}.teaching-version{font-size:13px;line-height:1.9;color:#b7b8c0}.teaching-version ol{padding-left:20px;margin:12px 0}.teaching-version li+li{margin-top:10px}.teaching-version b{font-weight:500;color:#dedee2}.version-equipment{font-size:11px;color:var(--muted)}.version-source{display:flex;gap:7px;align-items:center;width:fit-content;padding:12px 0;color:#e5e5e9;text-decoration:none;font-size:12px}.training-alternatives{padding:12px 0 14px 33px;border-bottom:1px solid var(--line);display:grid;gap:7px}.training-alternatives>span{font-size:11px;color:var(--muted)}.training-alternatives button{display:flex;align-items:center;justify-content:space-between;gap:8px;text-align:left;font-size:13px;line-height:1.7;color:#d5d6dd;padding:5px 0}
.body-groups button{flex:none;min-width:53px}.body-groups{padding-bottom:3px}
.action-grid{align-items:stretch}.text-action .card-copy{min-height:190px;padding:16px 13px 12px}.text-action h3{font-size:17px;line-height:1.55;min-height:0}.card-copy .card-summary{font-size:12px;line-height:1.8;color:#b2b3ba;margin-top:12px;display:-webkit-box;-webkit-line-clamp:3;-webkit-box-orient:vertical;overflow:hidden}.text-action .card-bottom{margin-top:auto;padding-top:13px}.text-action .card-copy>p:last-of-type{margin-bottom:12px}
.text-video{min-height:112px;display:flex;align-items:center;padding:23px 18px;gap:18px;background:#1b1c20;border:1px solid #32333a}.text-video .hero-play{position:static;transform:none;flex:none;width:46px;height:46px;background:#f2f1ed;color:#15161a}.text-video .video-caption{position:static;display:grid;gap:7px;background:none;padding:0}.text-video .video-caption b{font-size:14px}.text-video .video-caption small{font-size:11px;display:flex;align-items:center;gap:7px;color:#b7b8c0}
.step-tabs{display:flex;overflow-x:auto;scrollbar-width:none;gap:5px}.step-tabs button{min-width:60px;flex:1 0 60px}.step-tabs small{white-space:normal;line-height:1.5}.step-dots{max-width:65%;overflow:hidden}.step-dots i{flex:none}
.filter-search{display:flex;align-items:center;gap:9px;height:43px;padding:0 12px;margin:5px 0 8px;background:#25262c;border-radius:8px;color:var(--muted)}.filter-search input{color:var(--white);border:0;outline:0;min-width:0;background:none;width:100%;font-size:16px}.variant-item ol{margin:9px 0 0;padding-left:20px;color:#b7b8c0;font-size:13px;line-height:1.85}.variant-item li+li{margin-top:8px}.variant-item p+p{margin-top:8px}
.source-record{padding:24px 0}.source-record>span{font-size:11px;color:var(--muted)}.source-record>h2{font-size:21px;margin:9px 0 14px}.source-record>p{font-size:14px;line-height:1.9;color:#c5c6cc}.source-record .reading-item{margin-top:16px;padding-top:16px;border-top:1px solid var(--line)}
.training-heading{margin-bottom:17px}.day-note{font-size:12px;line-height:1.9;color:var(--muted);padding:0 0 16px}.phase-heading{font-size:13px;font-weight:500;color:var(--muted);letter-spacing:1px;margin:22px 0 9px}.training-list{margin-bottom:24px}.training-row{width:100%;display:flex;align-items:flex-start;gap:13px;text-align:left;padding:18px 0;border-bottom:1px solid var(--line)}.training-order{color:#757780;font-size:12px;font-variant-numeric:tabular-nums;padding-top:5px;min-width:20px}.training-copy{display:grid;gap:7px;flex:1;min-width:0}.training-copy b{font-size:17px;line-height:1.5;font-weight:580}.training-copy>span{font-size:12px;line-height:1.7;color:#d3d4da}.training-copy small{font-size:11px;line-height:1.8;color:#9698a2}.training-row>svg{color:#a0a1aa;margin-top:5px}.lesson-dose{padding:17px 18px;background:#1a1b1f;border-radius:12px;margin:0 0 26px;border:1px solid #303138}.lesson-dose>span{font-size:11px;color:var(--muted)}.lesson-dose h2{font-size:17px;line-height:1.7;margin-top:6px}.lesson-dose p{font-size:12px;line-height:1.85;color:#b7b9c2;margin-top:8px}
@media(max-width:360px){.text-action .card-copy{padding:13px 11px 11px;min-height:190px}.text-action h3{font-size:15px}.card-copy .card-summary{font-size:11px}.training-copy b{font-size:15px}.training-row{gap:9px}.training-copy>span{font-size:11px}.text-video{padding:20px 14px;gap:12px}.text-video .video-caption b{font-size:12px}.step-tabs button{min-width:57px;flex-basis:57px}}

.course-footnote{font-size:11px;line-height:1.8;color:var(--muted);padding:2px 0 18px}

/* Diet: author-based intake reference with an independent resting-energy estimate. */
.diet-page{padding:0 0 30px}.diet-intro{padding:0 0 30px}.diet-intro h2{font-size:29px;line-height:1.45;letter-spacing:-.8px;margin:0 0 14px}.diet-intro p{font-size:14px;line-height:1.8;color:var(--muted);margin:0 0 15px}.diet-section-title>span{font-size:11px;letter-spacing:1px;color:var(--muted)}.diet-section-title h2{font-size:21px;line-height:1.4;margin:8px 0 10px}.diet-calculator,.diet-result{border:1px solid var(--line);background:var(--surface);border-radius:20px;padding:20px;margin-bottom:28px}.diet-helper{font-size:12px;line-height:1.7;color:var(--muted);margin:0 0 20px}.diet-fields{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:19px 12px}.diet-fields label{font-size:12px;min-width:0;display:block;color:#d9d9dc}.diet-fields select,.diet-input-unit{display:block;width:100%;height:46px;margin-top:8px;border:1px solid #38393f;border-radius:9px;background:#111215;color:var(--white);min-width:0}.diet-fields select{font:inherit;padding:0 8px;appearance:auto}.diet-fields select:disabled{opacity:.4}.diet-input-unit{display:flex;align-items:center;padding-right:9px;gap:2px}.diet-input-unit input{width:100%;height:100%;min-width:0;border:0;background:transparent;border-radius:9px;padding:0 8px;font-size:15px;color:var(--white);-moz-appearance:textfield}.diet-input-unit input::-webkit-inner-spin-button{appearance:none}.diet-input-unit>span{font-size:11px;color:var(--muted)}.diet-input-unit input::placeholder{font-size:11px;color:var(--subtle)}.diet-fields input:focus,.diet-fields select:focus{outline:2px solid var(--white);outline-offset:2px}.diet-fields [aria-invalid=true]{outline:1px solid #e6b9a9;outline-offset:1px}.diet-field-note,.diet-applicability{font-size:11px;line-height:1.8;color:var(--muted);margin:16px 0}.diet-applicability{font-size:10px;margin:16px 0 0}.diet-submit{width:100%;min-height:48px;border-radius:10px;display:flex;align-items:center;justify-content:space-between;padding:0 17px;background:var(--white);color:#141518;font-size:14px;font-weight:650}.diet-submit:hover{background:#fff}.diet-submit:active{transform:scale(.99)}.diet-error{display:block;font-size:11px;line-height:1.6;color:#f1c9b9;margin-top:7px}.diet-error-summary{font-size:12px;color:#f1c9b9}.diet-message{padding:14px;border-left:2px solid #cbc3b1;background:#262524;font-size:12px;line-height:1.85;margin:16px 0;color:#e0ded7}.diet-message h2{font-size:18px;margin:0 0 8px}.diet-message p{margin:0}.diet-result{scroll-margin:16px}.diet-macros{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:8px;padding:7px 0 24px;border-bottom:1px solid var(--line)}.diet-macros>div{min-width:0}.diet-macros>div>span{font-size:12px;color:#c6c6cc}.diet-macros p{display:flex;flex-wrap:wrap;gap:3px;align-items:baseline;margin:10px 0 7px}.diet-macros b{font-size:29px;line-height:1.1;letter-spacing:-1.2px;font-weight:600;font-variant-numeric:tabular-nums}.diet-macros small{font-size:12px;color:var(--muted)}.diet-macros em{font-style:normal;font-size:10px;color:var(--subtle);white-space:nowrap}.diet-energy{padding:20px 0;display:flex;align-items:center;justify-content:space-between;gap:8px;flex-wrap:wrap}.diet-energy>span{font-size:12px;color:var(--muted)}.diet-energy p{margin:0}.diet-energy b{font-size:25px;font-weight:550;font-variant-numeric:tabular-nums}.diet-energy small{font-size:10px;color:var(--muted)}.diet-ratio-bar{height:8px;border-radius:5px;display:flex;overflow:hidden;gap:2px}.diet-ratio-bar>span:nth-child(1){background:#efeee9}.diet-ratio-bar>span:nth-child(2){background:#a5a6ac}.diet-ratio-bar>span:nth-child(3){background:#555760}.diet-ratio-labels{display:flex;justify-content:space-between;gap:4px;margin-top:9px;font-size:10px;color:var(--muted)}.diet-resting{margin-top:26px;padding-top:22px;border-top:1px solid var(--line)}.diet-resting>span{font-size:10px;color:var(--subtle)}.diet-resting h3{font-size:17px;margin:8px 0 12px}.diet-resting p{font-size:12px;line-height:1.8;color:var(--muted)}.diet-resting-number b{font-size:30px;line-height:1.2;font-weight:550;color:var(--white);font-variant-numeric:tabular-nums}.diet-resting-number small{font-size:11px}.diet-resting>small{font-size:10px;line-height:1.8;color:var(--subtle);display:block}.diet-principles{padding:10px 0 27px}.diet-principles ol{list-style:none;padding:0;margin:22px 0 8px}.diet-principles li{display:flex;gap:16px;padding:0 0 23px}.diet-principles li>span{font-size:11px;color:var(--subtle);padding-top:3px}.diet-principles h3{font-size:15px;line-height:1.5;margin:0 0 8px}.diet-principles p{font-size:13px;line-height:1.85;color:var(--muted);margin:0}.diet-source{display:flex;gap:10px;align-items:center;justify-content:space-between;text-decoration:none;padding:13px 0;border-top:1px solid var(--line);color:#dfdfe3;font-size:11px;line-height:1.5}.diet-source>span{display:flex;align-items:center;gap:7px}.diet-source small{display:flex;align-items:center;gap:3px;flex-shrink:0;font-size:10px;color:var(--muted)}.diet-fold{border-top:1px solid var(--line)}.diet-fold>summary{min-height:61px;display:flex;justify-content:space-between;align-items:center;gap:15px;font-size:14px;font-weight:550;cursor:pointer;list-style:none}.diet-fold>summary::-webkit-details-marker{display:none}.diet-fold[open]>summary svg{transform:rotate(180deg)}.diet-fold-body{padding-bottom:24px}.diet-fold-body p{font-size:12px;line-height:1.9;color:var(--muted)}.diet-fold-body h3{font-size:14px;margin:24px 0 8px}.diet-fold-body>a:not(.diet-source){display:flex;align-items:center;justify-content:space-between;gap:12px;text-decoration:none;font-size:12px;line-height:1.8;padding:12px 0;color:#dfdfe3}.diet-meals{margin:18px 0}.diet-meals>div{display:flex;gap:16px;padding:10px 0;font-size:12px;line-height:1.8}.diet-meals dt{flex-shrink:0;font-weight:600}.diet-meals dd{margin:0;color:var(--muted)}.diet-table-wrap{margin:18px 0}.diet-table-wrap table{width:100%;border-collapse:collapse;font-size:11px;font-variant-numeric:tabular-nums}.diet-table-wrap caption{text-align:left;font-size:12px;padding-bottom:10px;color:var(--white)}.diet-table-wrap th,.diet-table-wrap td{text-align:left;padding:10px 4px;border-bottom:1px solid var(--line)}.diet-table-wrap th{font-weight:500;color:var(--muted)}.diet-formula{padding:12px;border-radius:8px;background:var(--surface)}@media(max-width:350px){.diet-page{padding-left:0;padding-right:0}.diet-calculator,.diet-result{padding:16px}.diet-intro h2{font-size:26px}.diet-macros b{font-size:25px}.diet-source{gap:6px;font-size:10px}.diet-source small{font-size:9px}.diet-ratio-labels{font-size:9px}}

.food-equivalents{margin-top:25px;padding-top:24px;border-top:1px solid var(--line)}.food-equivalents .diet-section-title h3{font-size:20px;margin:8px 0 12px}.food-equivalents .diet-helper{font-size:11px;margin-bottom:16px}.food-rice{padding:16px;border-radius:12px;background:#111215;border:1px solid var(--line)}.food-rice>span{font-size:11px;color:var(--muted)}.food-rice p{font-size:14px;margin:9px 0}.food-rice b{font-size:28px;font-weight:600}.food-rice small{font-size:10px;line-height:1.8;color:var(--muted);display:block}.food-protein-title{font-size:12px;color:var(--muted);line-height:1.8;margin-top:22px}.food-options{margin-top:5px}.food-option{display:flex;justify-content:space-between;gap:8px;padding:16px 0;border-bottom:1px solid var(--line)}.food-option>div{min-width:0;display:flex;flex-direction:column;gap:6px}.food-option>div:last-child{text-align:right;flex-shrink:0}.food-option b{font-size:13px;font-weight:550}.food-option span,.food-option small{font-size:9px;line-height:1.6;color:var(--muted)}.food-option strong{font-size:19px;font-weight:600}.food-option em{font-size:9px;font-style:normal;line-height:1.6;color:#d9c9b0}.food-mix-fold{border:1px solid var(--line);border-radius:12px;padding:0 13px;margin:19px 0 14px;background:#141518}.food-mix-fold>summary,.food-data-fold>summary{display:flex;align-items:center;justify-content:space-between;gap:8px;min-height:57px;font-size:12px;font-weight:550;list-style:none;cursor:pointer;line-height:1.7}.food-mix-fold>summary::-webkit-details-marker,.food-data-fold>summary::-webkit-details-marker{display:none}.food-mix-fold[open]>summary>svg,.food-data-fold[open]>summary>svg{transform:rotate(180deg)}.food-mix-body{padding-bottom:2px}.food-mix-body>.diet-field-note:first-child{margin-top:0}.food-meat-switch{display:grid;grid-template-columns:1fr 1fr;gap:8px}.food-meat-switch button{min-height:39px;font-size:12px;border:1px solid #414248;border-radius:8px;color:var(--muted)}.food-meat-switch button[aria-pressed=true]{background:var(--white);color:#131416;border-color:var(--white)}.food-egg-control{display:flex;align-items:center;justify-content:space-between;gap:12px;font-size:11px;margin:15px 0;color:var(--muted)}.food-egg-control select{font:inherit;min-height:38px;min-width:80px;border:1px solid #414248;color:var(--white);background:#202125;border-radius:8px;padding:0 8px}.food-mix-amounts{padding:4px 0 8px}.food-mix-amounts>div{display:flex;justify-content:space-between;align-items:baseline;gap:8px;font-size:11px;padding:7px 0;line-height:1.7}.food-mix-amounts span{color:var(--muted)}.food-mix-amounts b{font-weight:500;text-align:right}.food-mix-amounts small{font-size:10px}.food-fat-result{padding:16px 0;border-top:1px solid var(--line);margin-top:7px}.food-fat-result h4{font-size:14px;margin:0 0 12px}.food-fat-result p{font-size:12px;line-height:1.85;margin:8px 0;color:#d2d2d6}.food-fat-result b{color:var(--white)}.food-fat-result .food-fat-note{font-size:11px;color:var(--muted)}.food-data-fold{border-top:1px solid var(--line)}.food-data-fold>summary{font-size:11px;color:var(--muted)}.food-data-fold a{display:flex;justify-content:space-between;align-items:center;padding:10px 0;font-size:11px;line-height:1.8;text-decoration:none;color:#d4d4d8}.food-data-fold .diet-table-wrap{margin:14px 0}.food-data-fold table{font-size:10px}.food-data-fold th,.food-data-fold td{padding:9px 2px}.food-data-fold caption{font-size:11px}@media(max-width:350px){.food-rice{padding:13px}.food-option strong{font-size:17px}.food-mix-fold{padding:0 10px}.food-mix-fold>summary{font-size:11px}.food-mix-amounts>div{flex-wrap:wrap;gap:3px}.food-mix-amounts b{margin-left:auto}.food-data-fold table{font-size:9px}}

/* Visible warm-up category in every body group. */
.warmup-tabs{display:flex;gap:6px;padding:4px;background:#1b1c1e;border:1px solid #303236;border-radius:12px;margin:2px 0 12px}.warmup-tabs button{flex:1;min-height:42px;border:0;border-radius:8px;background:transparent;color:#aaa;font:inherit;font-size:14px}.warmup-tabs button[aria-pressed="true"]{background:#e4e3dd;color:#171819;font-weight:650}.warmup-note{font-size:12px;line-height:1.6;color:#a5a6a8;margin:-4px 0 16px}

.training-overview{margin-bottom:22px}.training-overview .fold{border-top:0}

/* Mobile media recovery and explicit user-triggered app links. */
.app-source-link{display:inline-flex;align-items:center;gap:6px;min-height:44px;padding:8px 11px;border:1px solid #3a3b43;border-radius:8px;font-size:11px;color:var(--white);margin-top:10px}
.app-open-note{font-size:10px;color:var(--muted);line-height:1.7;margin-top:7px}
.source-entry{border-top:1px solid #34353d;padding-bottom:12px}
.source-entry .source-web-link{border-top:0}
.source-entry .app-source-link{margin:0 0 0 40px;min-height:40px;padding:6px 10px}
.picture-pending small{font-size:10px;letter-spacing:0;padding:0 10px;text-align:center}