@import url('https://fonts.googleapis.com/css2?family=DM+Sans:wght@400;500;600;700&family=Manrope:wght@400;500;600;700;800&display=swap');
:root{--bg:#f5f5f0;--ink:#20382e;--muted:#758078;--green:#254d3b;--lime:#d9ed97;--line:#dce0d6}*{box-sizing:border-box}body{margin:0;background:var(--bg);color:var(--ink);font-family:'DM Sans',sans-serif}aside{width:242px;position:fixed;inset:0 auto 0 0;border-right:1px solid var(--line);padding:40px 27px;display:flex;flex-direction:column;background:#ecefe5}.brand{font:800 31px Manrope,sans-serif;letter-spacing:-2px;color:var(--ink);text-decoration:none}.brand span:first-child{background:var(--ink);color:var(--lime);border-radius:9px;margin-right:12px;display:inline-block;padding:0 9px}.dot{color:#8a9d66}.eyebrow{font-size:10px;font-weight:700;letter-spacing:1.8px}aside .eyebrow{margin:40px 0 20px;font-size:9px}nav{display:grid;gap:8px}button,.file{font:inherit;cursor:pointer;border:1px solid var(--line);background:white;border-radius:8px;padding:10px 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#intro{padding-bottom:4px}#intro h1{font-size:38px}#next-session{background:#e8eedc;border:1px solid #cbd6bb;border-radius:14px;padding:26px;display:flex;align-items:center;justify-content:space-between;gap:22px;margin:12px 0 24px}#next-session h2{margin-top:13px;font-size:27px}#next-session h2 span{font-size:18px;font-weight:500}#next-session p{margin-bottom:8px;color:#526a50}#next-session small{font-size:11px;line-height:1.6;color:#526a50}#next-session button{white-space:nowrap}.session-order{display:flex;gap:8px;flex-wrap:wrap;align-items:center;margin-top:18px;font-size:11px}.session-order span{padding:7px 10px;border-radius:6px;background:#f4f7ed}.session-order .current{background:#254d3b;color:white}.session-order b{color:#7b8e65}.unit-control small{font-size:10px;color:var(--muted)}.equivalent{font-size:10px!important;white-space:nowrap;color:#587445!important}.set input{padding-left:2px;padding-right:2px}@media(max-width:1000px){#next-session{align-items:stretch;flex-direction:column}#intro .heading{align-items:start;flex-direction:column}}@media(max-width:720px){#next-session{padding:20px}#next-session h2 span{display:block;margin-top:6px}.session-order{gap:4px}.session-order span{padding:7px;font-size:10px}#intro h1{font-size:32px}}
.muscle-panel{margin:0 0 22px}.muscle-panel .panel-head h3{margin-top:9px;font:700 20px Manrope}.muscle-panel select{max-width:240px;font-size:12px}.muscle-legend{display:flex;align-items:center;flex-wrap:wrap;gap:16px;padding:16px 24px;border-bottom:1px solid #e8ede3;font-size:11px}.muscle-legend span{display:flex;align-items:center;gap:6px}.muscle-legend i{height:11px;width:11px;border-radius:3px}.muscle-legend .direct{background:#2f7b60}.muscle-legend .support{background:#d6a252}.muscle-legend .idle{background:#dce2d9}.muscle-legend small{color:#71806c;font-size:10px}.muscle-layout{padding:22px;display:grid;grid-template-columns:1fr 1fr;gap:25px}.body-pair{display:flex;align-items:start;justify-content:center;background:radial-gradient(ellipse,#f0f4e9,transparent 70%);border-radius:12px}.anatomy-svg{width:50%;max-width:240px;min-width:0;height:auto}.body-outline{fill:#edf0e9;stroke:#b5c2b0;stroke-width:1.2}.anatomy-line{fill:none;stroke:#b9c4b2;stroke-width:1}.body-label{font:600 9px 'DM Sans',sans-serif;letter-spacing:2px;fill:#6b7e66}.muscle-region path{stroke:#f7f9f3;stroke-width:1.3;stroke-linejoin:round;fill:#dce2d9;transition:fill .2s,stroke .15s}.muscle-region.direct path{fill:var(--muscle-fill)}.muscle-region.support path{fill:#d6a252}.muscle-region{cursor:pointer}.muscle-region:hover path,.muscle-region.selected path{stroke:#20382e;stroke-width:2}.muscle-region:focus{outline:none}.muscle-region:focus-visible path{stroke:#152e21;stroke-width:3}.map-caption{text-align:center;font-size:10px;line-height:1.6;color:#788472;margin:12px 0}.muscle-detail{background:#f2f6eb;border:1px solid #dce5d1;border-radius:10px;padding:18px}.muscle-detail h3{font:700 21px Manrope;margin:8px 0 14px}.muscle-numbers{display:flex;gap:18px;font-size:11px;color:#66765e}.muscle-numbers b{font-size:24px;color:#254d3b;margin-right:3px}.muscle-detail ul{list-style:none;padding:0;margin:14px 0 0;max-height:160px;overflow:auto}.muscle-detail li{display:flex;justify-content:space-between;gap:10px;padding:7px 0;border-top:1px solid #dfe7d7;font-size:11px;line-height:1.5}.muscle-detail li small{white-space:nowrap;color:#697c61}.muscle-detail p{font-size:12px}.coverage-summary{font-size:11px;margin:14px 0}.coverage-summary b{color:#254d3b}.muscle-list{display:grid;grid-template-columns:1fr 1fr;gap:6px;max-height:300px;overflow-y:auto;padding:2px}.muscle-chip{text-align:left;padding:9px;font-size:10px;border-radius:6px;border-left:3px solid #dce2d9}.muscle-chip small{display:block;color:#6d7b65;font-size:9px;margin-top:4px}.muscle-chip.direct{border-left-color:#2f7b60}.muscle-chip.support{border-left-color:#d6a252}.muscle-chip.selected{background:#edf3e4;border-color:#254d3b}.map-method{padding:15px 24px;background:#fafbf7;border-top:1px solid #e5ebde;font-size:11px;color:#607058}.map-method summary{cursor:pointer;font-weight:600}.map-method p{font-size:11px}.map-method a{color:#254d3b}@media(max-width:1100px){.muscle-layout{grid-template-columns:1fr}.anatomy-svg{max-width:210px}.muscle-list{max-height:240px}.muscle-panel .panel-head{align-items:start;flex-direction:column}.muscle-panel select{max-width:100%}}@media(max-width:720px){.muscle-layout{padding:15px;gap:15px}.muscle-legend{padding:15px;gap:10px}.muscle-panel .panel-head h3{font-size:18px}.muscle-numbers{gap:14px}.anatomy-svg{max-width:190px}.muscle-chip{font-size:11px}}
[hidden]{display:none!important}.viewer-switch{display:flex;gap:6px;margin-bottom:10px}.viewer-switch button{font-size:11px;padding:9px 15px}.viewer-switch .active{background:#254d3b;color:white;border-color:#254d3b}.three-shell{position:relative;background:radial-gradient(ellipse at 50% 45%,#fbfcf6 0%,#e7ede1 75%);border:1px solid #dce4d4;border-radius:13px;overflow:hidden}.three-canvas{width:100%;height:580px;touch-action:none}.three-canvas canvas{display:block;width:100%;height:100%;cursor:grab}.three-toolbar{position:absolute;z-index:2;top:12px;left:12px;right:12px;display:flex;gap:5px;justify-content:center}.three-toolbar button,.three-bottom button{background:#ffffffdb;font-size:10px;padding:8px 10px;backdrop-filter:blur(8px)}.three-bottom{position:absolute;z-index:2;bottom:12px;left:10px;right:10px;display:flex;justify-content:center;gap:5px}.three-bottom [aria-pressed=true]{background:#254d3b;color:white}.three-status{position:absolute;top:45%;width:100%;text-align:center;padding:20px;color:#52694c;font-size:12px}.three-hover{position:absolute;bottom:58px;left:12px;right:12px;text-align:center;font-size:10px;color:#4d6546;pointer-events:none;background:#f3f7edb8;border-radius:5px;padding:5px}.three-shell button:disabled{opacity:.45;cursor:wait}.map-caption a{color:#526e47}.muscle-layout{grid-template-columns:minmax(0,1.2fr) minmax(0,1fr)}@media(max-width:1100px){.muscle-layout{grid-template-columns:1fr}.three-canvas{height:560px}}@media(max-width:720px){.three-canvas{height:490px}.three-toolbar button,.three-bottom button{font-size:10px;padding:8px}}
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.exercise-help{border:0;background:none;padding:0;text-align:left;font-size:13px;font-weight:700;line-height:1.5}.exercise-help span{display:block;font-size:10px;font-weight:500;color:#517343;margin-top:4px}.exercise-help:hover{text-decoration:underline;color:#3f6d30}.exercise-guide{border:1px solid #cad6c1;border-radius:18px;max-width:780px;width:calc(100% - 28px);max-height:90vh;padding:0;color:#20382e;background:#fff;box-shadow:0 24px 100px #14251c50}.exercise-guide::backdrop{background:#14251ca6;backdrop-filter:blur(4px)}.guide-header{position:sticky;top:0;z-index:2;background:#fff;padding:22px 25px;align-items:start}.guide-header h2{margin-top:8px;font-size:23px}.guide-header p{margin:8px 0 0;font-size:12px}.guide-header button{font-size:17px}.guide-pictures{display:grid;grid-template-columns:1fr 1fr;gap:18px;padding:22px 25px 0}.guide-pictures figure{margin:0}.exercise-illustration{width:100%;max-height:280px}.exercise-illustration text{font:600 10px 'DM Sans',sans-serif;fill:#5d7254}.guide-pictures figcaption{font-size:13px;font-weight:700;margin-top:8px}.guide-caption{font-size:11px;line-height:1.6;color:#71816a;margin:15px 25px}.guide-instructions{padding:8px 25px 28px}.guide-instructions li{font-size:14px;line-height:1.7;padding:5px 0 5px 4px}.guide-instructions ol{padding-left:20px}.guide-instructions .guide-caption{margin:15px 0}.guide-instructions a{color:#326349;font-size:12px}.guide-avoid{background:#f7f0e2;padding:16px;border-radius:10px}.guide-avoid p{margin:5px 0 0;color:#6a614c;font-size:13px}.guide-avoid strong{font-size:12px}.guide-variants{display:flex;gap:8px;align-items:center;flex-wrap:wrap;padding:18px 25px 0}.guide-variants .active{background:#254d3b;color:white}.guide-variants small{font-size:11px;color:#6a7c60}@media(max-width:540px){.guide-header{padding:18px}.guide-header h2{font-size:19px}.guide-pictures{gap:10px;padding:18px 15px 0}.guide-pictures figcaption{font-size:11px}.guide-instructions{padding:8px 18px 24px}.guide-instructions li{font-size:13px}.guide-caption{margin:12px 18px}.guide-variants{padding:15px 18px 0}}
:root{--muted:#586a5e;--line:#d4ddcf}main{max-width:1500px}#intro{padding:22px 0 8px}#intro h1{font-size:32px;letter-spacing:-1px}#next-session{padding:24px 28px;margin-top:0}#next-session h2{font-size:30px}#next-session .primary{min-height:52px;font-weight:700}#next-session .session-order{margin-top:12px}#next-session small{font-size:12px}#content{margin-top:24px}.stats{margin-top:28px}.anatomy-disclosure{border:1px solid var(--line);border-radius:12px;margin:22px 0;background:white}.anatomy-disclosure>summary{list-style:none;cursor:pointer;padding:19px 22px;display:flex;justify-content:space-between;gap:15px;font-size:13px;font-weight:600}.anatomy-disclosure>summary span:last-child{color:#526d44;font-size:11px}.anatomy-disclosure .muscle-panel{border:0;margin:0}.workout-toolbar{display:flex;justify-content:space-between;align-items:center;gap:15px;margin:18px 0}.workout-toolbar>div:first-child{display:grid;gap:8px}#session-complete{font-size:12px;color:#53664a}#rest-timer{display:flex;align-items:center;gap:9px;background:#eaf0df;border-radius:12px;padding:12px}#rest-timer>span{font-size:9px;letter-spacing:1px}#rest-timer b{font:700 22px Manrope;min-width:65px}#rest-timer button{font-size:11px;padding:7px}.complete-set{font-size:11px;padding:9px 7px;margin-top:9px;width:100%;min-height:40px}.complete-set[aria-pressed=true]{background:#254d3b;color:white}.exercise-navigation{padding:20px;display:flex;align-items:center;justify-content:space-between;border-top:1px solid var(--line)}.exercise-navigation span{font-size:12px}.focused-workout .exercise.set-head{display:none}.focused-workout .exercise:not(.set-head){grid-template-columns:1fr;gap:14px;padding:22px}.focused-workout .exercise>div:first-child{display:none}.focused-workout .set{display:grid;grid-template-columns:1fr 130px;gap:8px;align-items:center;background:#f6f8f2;padding:16px;border-radius:12px}.focused-workout .set label{font-size:11px}.focused-workout .set .inputs{margin-top:5px}.focused-workout .set input{width:100%;min-width:0;font-size:23px;padding:14px 10px;height:56px}.focused-workout .set .complete-set{margin:0;min-height:54px}.focused-workout .set .equivalent{grid-column:1/-1;margin:0}.focused-workout .panel-head{background:#f9fbf5}.focused-workout #focus-heading{padding:24px 24px 0}.focused-workout #focus-heading h2{font-size:27px;margin:12px 0 0}.focused-workout #focus-heading p{margin:8px 0 14px}.focused-workout .form-bottom .actions .primary{min-height:52px;min-width:180px}#focus-guide{font-weight:600;background:#eef2e5}.mini-muscles{display:flex;align-items:center;gap:14px;padding:14px 0}.mini-muscles svg{width:42px;height:65px;color:#739a64;fill:#a4bb94}.mini-muscles small{font-size:9px;letter-spacing:1px}.mini-muscles b{display:block;font-size:13px;margin:5px 0}.mini-muscles button{border:0;padding:0;background:none;font-size:11px;text-decoration:underline}.progress-intro{display:flex;align-items:center;justify-content:space-between;gap:20px;padding:24px;background:#eaf0df;border-radius:12px;margin-bottom:24px}.progress-intro strong{display:block;font:700 36px Manrope;margin-top:12px}.progress-intro strong small{font-size:16px;font-weight:400}.progress-intro p{font-size:12px;margin-bottom:0}.program-grid{display:grid;grid-template-columns:1fr 1fr;gap:20px}.program-card{padding:25px}.program-card h2{margin-top:10px}.program-card ul{padding:0;list-style:none}.program-card li{display:flex;align-items:center;justify-content:space-between;gap:12px;padding:10px 0;border-top:1px solid #e8ede2}.program-card li button{padding:0;border:0;background:none;text-align:left;font-size:13px}.program-card li span{white-space:nowrap;font-size:11px;color:#5b7053}.movement-demo{padding:20px 25px 0}.demo-stage{background:#edf3e6;border-radius:15px;display:flex;justify-content:center}.demo-stage svg{height:290px;width:auto}.demo-controls{display:flex;align-items:center;justify-content:space-between;gap:10px;padding:13px 0}.demo-controls>span{font-size:12px}.demo-controls label{display:flex;align-items:center;font-size:11px}.demo-controls select{font-size:11px;padding:7px}.guide-pictures{opacity:1}.guide-pictures svg{max-height:170px}.in-workout #next-session,.in-workout #intro h1,.in-workout #intro>.eyebrow,.in-workout .stats{display:none}.in-workout #content>.heading,.in-workout #content>.tabs{display:none}.in-workout #intro{padding:10px 0 0}.in-workout .workout-toolbar{position:sticky;top:0;background:#f5f5f0f5;z-index:5;padding:10px 0;margin-top:0}.in-workout #focus-heading{scroll-margin-top:100px}button{min-height:38px}.exercise-help span{font-size:11px}.exercise small{font-size:11px}.muscle-chip small{font-size:10px}#toast{z-index:100}
@media(max-width:900px){.program-grid{grid-template-columns:1fr}}@media(max-width:720px){aside{padding:15px 18px}aside nav{position:fixed;bottom:0;left:0;right:0;height:70px;padding:9px 12px calc(9px + env(safe-area-inset-bottom));background:#f9fbf5f5;border-top:1px solid var(--line);z-index:20;display:flex;margin:0;justify-content:space-around}aside nav button{flex:1;text-align:center;font-size:12px;border-radius:8px}main{padding:16px 14px 80px}#intro h1{font-size:28px}#intro .heading{gap:12px}.unit-control{display:flex;align-items:center;gap:10px;font-size:12px}.unit-control small{display:none}.unit-control select{font-size:12px;padding:9px}#next-session{padding:20px}#next-session h2{font-size:28px}#next-session .primary{width:100%}#next-session small{font-size:11px}.stats article{padding:15px 10px}.stats strong{font-size:21px}.stats span{font-size:10px}.workout-toolbar{gap:8px;align-items:stretch}.workout-toolbar>div:first-child button{font-size:11px;padding:9px}#rest-timer{padding:9px;gap:6px;flex-wrap:wrap;justify-content:center;max-width:185px}#rest-timer b{font-size:20px}.focused-workout #focus-heading{padding:20px 18px 0}.focused-workout #focus-heading h2{font-size:24px}.focused-workout .exercise:not(.set-head){padding:15px}.focused-workout .set{padding:12px;grid-template-columns:1fr 100px}.focused-workout .set input{font-size:21px;padding:12px 5px}.focused-workout .set .complete-set{font-size:11px}.form-bottom .actions{position:sticky;bottom:70px;background:#fff;padding:12px 0;z-index:4}.form-bottom .actions>div{display:flex;gap:8px}.form-bottom .actions .primary{flex:1}.exercise-navigation{padding:15px;gap:8px}.exercise-navigation button{font-size:12px;padding:11px}.progress-intro{flex-direction:column;align-items:start}.anatomy-disclosure>summary{padding:16px;font-size:12px}.anatomy-disclosure>summary span:last-child{font-size:10px}.demo-controls{flex-wrap:wrap}.demo-stage svg{height:240px}.movement-demo{padding:15px 18px 0}.program-card{padding:20px}#toast{bottom:85px;width:90%;font-size:13px}}

.focused-workout .set{grid-template-columns:1fr}.focused-workout .set .complete-set{width:100%}.focused-workout .previous-performance{font-size:12px!important;background:#f3f6ed;padding:10px 12px;border-radius:7px}.in-workout .workout-toolbar{background:#f5f5f0}.focused-workout .panel-head{scroll-margin-top:100px}
/* Extra sets flow into additional rows; touch controls remain comfortably sized. */
#workout .exercise:not(.set-head){grid-template-columns:repeat(3,minmax(0,1fr));align-items:start}#workout .exercise>div:first-child{grid-column:1/-1}.add-set{grid-column:1/-1;border:1px dashed #73916d;background:#f4f8ef;font-weight:700;min-height:48px;margin-top:6px}#workout .set-head{display:none}#workout.focused-workout .exercise{grid-template-columns:1fr}.number-field{min-width:0;flex:1;display:grid;gap:5px}.number-field input{width:100%;min-width:0;font-size:16px!important;min-height:48px}.open-number-picker{font-size:12px;min-height:44px;padding:8px;background:#eef3e7}.number-picker{padding:22px;border:1px solid #ccd9c4;border-radius:20px;max-width:400px;width:calc(100% - 24px);color:var(--ink);background:#fcfdf9;max-height:90dvh;overflow:auto}.number-picker::backdrop{background:#14251c99;backdrop-filter:blur(3px)}.picker-header{display:flex;justify-content:space-between;align-items:center}.picker-header h2{font-size:24px}.picker-context{font-size:12px;margin:14px 0}.picker-controls{display:flex;align-items:center;justify-content:space-between;gap:16px}.picker-controls button{width:48px;height:48px;font-size:25px}.picker-controls output{font:700 25px Manrope}.picker-step{display:flex;align-items:center;justify-content:center;gap:12px;margin-top:14px}.picker-step select{font-size:16px}.wheel-window{position:relative;margin-top:18px;border-radius:12px;background:#f0f5e9;overflow:hidden}.number-wheel{height:240px;overflow-y:auto;overscroll-behavior:contain;scroll-snap-type:y mandatory;padding:96px 0;scrollbar-width:none;touch-action:pan-y}.number-wheel::-webkit-scrollbar{display:none}.number-wheel [role=option]{height:48px;display:flex;align-items:center;justify-content:center;scroll-snap-align:center;font-size:22px;cursor:pointer;color:#64775d;position:relative;z-index:1}.number-wheel [aria-selected=true]{font-weight:800;color:#203e2c}.number-wheel small{font-size:12px;margin-left:8px}.wheel-selection{position:absolute;top:96px;height:48px;left:8px;right:8px;border:2px solid #7c9a67;border-radius:9px;background:#d9e9c950;pointer-events:none}.picker-hint{text-align:center;font-size:12px;line-height:1.7;margin-bottom:0}.set .inputs{gap:8px}.number-field input:focus{font-size:16px}.focused-workout .number-field input{font-size:23px!important}@media(max-width:720px){#workout .exercise:not(.set-head){grid-template-columns:1fr}.set{background:#f6f8f2;padding:12px;border-radius:10px}.number-picker{margin:auto auto max(12px,env(safe-area-inset-bottom));padding:20px}.panel-head{flex-wrap:wrap}.set label{font-size:11px}.set .complete-set{min-height:48px}.number-field input{font-size:21px!important}input,textarea,select{font-size:16px}.number-picker .primary{min-height:48px}}

.native-number-select{appearance:auto;-webkit-appearance:menulist;flex:1;width:50%;min-width:0;min-height:54px;font-size:18px;padding:12px 8px;background:#fbfcf8;border:1px solid var(--line);border-radius:8px}.focused-workout .native-number-select{font-size:21px;min-height:58px}.set .inputs{display:flex;gap:8px;width:100%}