@import"https://fonts.googleapis.com/css2?family=Space+Grotesk:wght@400;500;600;700&family=Manrope:wght@400;500;600&display=swap";:root{color-scheme:light;--bg: #f7f7f5;--bg-accent: #eef0f2;--card: #ffffff;--text: #0f172a;--muted: #5b6674;--border: #e3e6ea;--shadow: 0 20px 50px rgba(15, 23, 42, .08);--radius: 18px;--accent: #101828;--accent-soft: #e9edf3;--warmup: #0f766e;--exercise: #1d4ed8;--cooldown: #7c3aed}*{box-sizing:border-box}body{margin:0;font-family:Manrope,system-ui,-apple-system,sans-serif;color:var(--text);background:radial-gradient(circle at top,#ffffff 0%,var(--bg) 55%,var(--bg-accent) 100%)}h1,h2,h3{font-family:Space Grotesk,Manrope,sans-serif;letter-spacing:-.02em;margin:0 0 .4rem}h1{font-size:clamp(2rem,3vw,3rem)}h2{font-size:clamp(1.4rem,2.1vw,2rem)}h3{font-size:1.1rem}p{margin:0;line-height:1.6}.page{max-width:1100px;margin:0 auto;padding:48px 24px 80px}.hero{background:linear-gradient(135deg,#fff,#f3f4f6);border:1px solid var(--border);border-radius:calc(var(--radius) + 8px);padding:32px;box-shadow:var(--shadow);display:grid;gap:24px}.eyebrow{text-transform:uppercase;letter-spacing:.22em;font-size:.72rem;color:var(--muted);margin-bottom:12px}.subtitle{color:var(--muted);max-width:640px}.sticky-bar{position:sticky;top:0;z-index:10;margin-top:20px;padding:14px 18px;border-radius:16px;border:1px solid rgba(227,230,234,.9);background:#ffffffdb;-webkit-backdrop-filter:blur(10px);backdrop-filter:blur(10px);box-shadow:0 10px 25px #0f172a14;display:grid;gap:12px}.sticky-controls{display:flex;flex-wrap:wrap;align-items:center;gap:12px}.pill{padding:10px 16px;border-radius:999px;border:1px solid var(--border);background:#fff;color:var(--text);font-weight:600;cursor:pointer;transition:all .15s ease}.pill:hover{border-color:#c9d2dc;transform:translateY(-1px)}.pill-active{background:var(--accent);color:#fff;border-color:var(--accent);box-shadow:0 10px 25px #0f172a33}.toggle-group{display:inline-flex;align-items:center;gap:8px;padding:6px;border-radius:999px;background:#f8fafc;border:1px solid var(--border)}.toggle-group .pill{padding:8px 14px;border-radius:999px;border:1px solid transparent}.toggle-group .pill-active{background:var(--accent);color:#fff;border-color:var(--accent);box-shadow:0 10px 25px #0f172a33}.meta-strip{display:grid;grid-template-columns:repeat(auto-fit,minmax(160px,1fr));gap:16px;padding-top:8px;border-top:1px dashed var(--border)}.meta-label{display:block;font-size:.75rem;color:var(--muted);text-transform:uppercase;letter-spacing:.12em;margin-bottom:6px}.section{margin-top:36px}.section-subtitle{color:var(--muted)}.section-toggle{border:1px solid var(--border);border-radius:calc(var(--radius) + 6px);background:#fff;box-shadow:var(--shadow);padding:8px 20px 20px}.section-header{display:flex;align-items:center;justify-content:space-between;gap:12px;padding:14px 0}.section-actions{display:flex;align-items:center;gap:12px}.toggle-button{border:1px solid var(--border);background:#fff;color:var(--text);padding:8px 12px;border-radius:999px;font-weight:600;cursor:pointer;transition:all .15s ease}.toggle-button:hover{border-color:#c9d2dc;transform:translateY(-1px)}.section-meta{color:var(--muted);font-size:.85rem}.sequence{list-style:none;margin:0;padding:10px 0 0;display:grid;gap:16px}.sequence-item{display:block}.card{background:var(--card);border:1px solid var(--border);border-radius:var(--radius);padding:18px;display:grid;gap:12px;box-shadow:0 12px 24px #0f172a0f}.card-header{display:flex;align-items:center;justify-content:space-between;gap:12px}.card-title{display:flex;align-items:center;gap:12px}.step-badge{min-width:28px;height:28px;border-radius:8px;background:var(--accent-soft);color:var(--accent);display:grid;place-items:center;font-weight:700;font-size:.85rem;padding:0 6px}.card-desc{color:var(--muted)}.detail-list{margin:0;padding-left:18px;color:var(--text);display:grid;gap:4px}.video{position:relative;width:100%;max-width:520px;padding-top:45%;border-radius:14px;overflow:hidden;background:#111827}.video iframe{position:absolute;top:0;right:0;bottom:0;left:0;width:100%;height:100%;border:0}.video-placeholder{display:grid;place-items:center;color:#e2e8f0;font-weight:600}.panel{background:var(--card);border:1px solid var(--border);border-radius:var(--radius);padding:20px;box-shadow:var(--shadow);display:grid;gap:16px}.plain-list{margin:0;padding-left:20px;color:var(--text);display:grid;gap:8px}.table{display:grid;gap:8px}.table-row{display:grid;grid-template-columns:60px 140px 1fr;gap:12px;padding:10px 12px;border-radius:12px;background:var(--bg);border:1px solid var(--border);font-size:.95rem}.table-head{background:var(--accent);color:#fff;font-weight:600}.footer{margin-top:40px;color:var(--muted);text-align:center}@media (max-width: 720px){.hero{padding:24px}.sticky-bar{padding:12px}.table-row{grid-template-columns:1fr}}