@import"https://fonts.googleapis.com/css2?family=DM+Mono:wght@400;500&family=Fraunces:opsz,wght@9..144,500;9..144,600;9..144,700&display=swap";@layer components;@layer properties{@supports (((-webkit-hyphens:none)) and (not (margin-trim:inline))) or ((-moz-orient:inline) and (not (color:rgb(from red r g b)))){*,:before,:after,::backdrop{--tw-rotate-x:initial;--tw-rotate-y:initial;--tw-rotate-z:initial;--tw-skew-x:initial;--tw-skew-y:initial;--tw-blur:initial;--tw-brightness:initial;--tw-contrast:initial;--tw-grayscale:initial;--tw-hue-rotate:initial;--tw-invert:initial;--tw-opacity:initial;--tw-saturate:initial;--tw-sepia:initial;--tw-drop-shadow:initial;--tw-drop-shadow-color:initial;--tw-drop-shadow-alpha:100%;--tw-drop-shadow-size:initial}}}@layer theme{:root,:host{--font-sans:ui-sans-serif,system-ui,sans-serif,"Apple Color Emoji","Segoe UI Emoji","Segoe UI Symbol","Noto Color Emoji";--font-mono:ui-monospace,SFMono-Regular,Menlo,Monaco,Consolas,"Liberation Mono","Courier New",monospace;--spacing:.25rem;--container-2xl:42rem;--text-sm:.875rem;--text-sm--line-height:calc(1.25/.875);--text-xl:1.25rem;--text-xl--line-height:calc(1.75/1.25);--radius-lg:.5rem;--ease-out:cubic-bezier(0,0,.2,1);--ease-in-out:cubic-bezier(.4,0,.2,1);--animate-spin:spin 1s linear infinite;--default-transition-duration:.15s;--default-transition-timing-function:cubic-bezier(.4,0,.2,1);--default-font-family:var(--font-sans);--default-mono-font-family:var(--font-mono)}}@layer base{*,:after,:before,::backdrop{box-sizing:border-box;border:0 solid;margin:0;padding:0}::file-selector-button{box-sizing:border-box;border:0 solid;margin:0;padding:0}html,:host{-webkit-text-size-adjust:100%;tab-size:4;line-height:1.5;font-family:var(--default-font-family,ui-sans-serif,system-ui,sans-serif,"Apple Color Emoji","Segoe UI Emoji","Segoe UI Symbol","Noto Color Emoji");font-feature-settings:var(--default-font-feature-settings,normal);font-variation-settings:var(--default-font-variation-settings,normal);-webkit-tap-highlight-color:transparent}hr{height:0;color:inherit;border-top-width:1px}abbr:where([title]){-webkit-text-decoration:underline dotted;text-decoration:underline dotted}h1,h2,h3,h4,h5,h6{font-size:inherit;font-weight:inherit}a{color:inherit;-webkit-text-decoration:inherit;text-decoration:inherit}b,strong{font-weight:bolder}code,kbd,samp,pre{font-family:var(--default-mono-font-family,ui-monospace,SFMono-Regular,Menlo,Monaco,Consolas,"Liberation Mono","Courier New",monospace);font-feature-settings:var(--default-mono-font-feature-settings,normal);font-variation-settings:var(--default-mono-font-variation-settings,normal);font-size:1em}small{font-size:80%}sub,sup{vertical-align:baseline;font-size:75%;line-height:0;position:relative}sub{bottom:-.25em}sup{top:-.5em}table{text-indent:0;border-color:inherit;border-collapse:collapse}:-moz-focusring{outline:auto}progress{vertical-align:baseline}summary{display:list-item}ol,ul,menu{list-style:none}img,svg,video,canvas,audio,iframe,embed,object{vertical-align:middle;display:block}img,video{max-width:100%;height:auto}button,input,select,optgroup,textarea{font:inherit;font-feature-settings:inherit;font-variation-settings:inherit;letter-spacing:inherit;color:inherit;opacity:1;background-color:#0000;border-radius:0}::file-selector-button{font:inherit;font-feature-settings:inherit;font-variation-settings:inherit;letter-spacing:inherit;color:inherit;opacity:1;background-color:#0000;border-radius:0}:where(select:is([multiple],[size])) optgroup{font-weight:bolder}:where(select:is([multiple],[size])) optgroup option{padding-inline-start:20px}::file-selector-button{margin-inline-end:4px}::placeholder{opacity:1}@supports (not ((-webkit-appearance:-apple-pay-button))) or (contain-intrinsic-size:1px){::placeholder{color:currentColor}@supports (color:color-mix(in lab,red,red)){::placeholder{color:color-mix(in oklab,currentcolor 50%,transparent)}}}textarea{resize:vertical}::-webkit-search-decoration{-webkit-appearance:none}::-webkit-date-and-time-value{min-height:1lh;text-align:inherit}::-webkit-datetime-edit{display:inline-flex}::-webkit-datetime-edit-fields-wrapper{padding:0}::-webkit-datetime-edit{padding-block:0}::-webkit-datetime-edit-year-field{padding-block:0}::-webkit-datetime-edit-month-field{padding-block:0}::-webkit-datetime-edit-day-field{padding-block:0}::-webkit-datetime-edit-hour-field{padding-block:0}::-webkit-datetime-edit-minute-field{padding-block:0}::-webkit-datetime-edit-second-field{padding-block:0}::-webkit-datetime-edit-millisecond-field{padding-block:0}::-webkit-datetime-edit-meridiem-field{padding-block:0}::-webkit-calendar-picker-indicator{line-height:1}:-moz-ui-invalid{box-shadow:none}button,input:where([type=button],[type=reset],[type=submit]){appearance:button}::file-selector-button{appearance:button}::-webkit-inner-spin-button{height:auto}::-webkit-outer-spin-button{height:auto}[hidden]:where(:not([hidden=until-found])){display:none!important}}@layer utilities{.visible{visibility:visible}.sr-only{clip-path:inset(50%);white-space:nowrap;border-width:0;width:1px;height:1px;margin:-1px;padding:0;position:absolute;overflow:hidden}.fixed{position:fixed}.static{position:static}.mt-2{margin-top:calc(var(--spacing)*2)}.mt-4{margin-top:calc(var(--spacing)*4)}.mt-6{margin-top:calc(var(--spacing)*6)}.mb-2{margin-bottom:calc(var(--spacing)*2)}.mb-4{margin-bottom:calc(var(--spacing)*4)}.mb-6{margin-bottom:calc(var(--spacing)*6)}.block{display:block}.flex{display:flex}.grid{display:grid}.hidden{display:none}.table{display:table}.min-h-screen{min-height:100vh}.w-full{width:100%}.max-w-2xl{max-width:var(--container-2xl)}.flex-shrink-0{flex-shrink:0}.transform{transform:var(--tw-rotate-x,)var(--tw-rotate-y,)var(--tw-rotate-z,)var(--tw-skew-x,)var(--tw-skew-y,)}.animate-spin{animation:var(--animate-spin)}.cursor-pointer{cursor:pointer}.flex-col{flex-direction:column}.flex-wrap{flex-wrap:wrap}.items-center{align-items:center}.justify-center{justify-content:center}.gap-2{gap:calc(var(--spacing)*2)}.gap-3{gap:calc(var(--spacing)*3)}.rounded-lg{border-radius:var(--radius-lg)}.p-8{padding:calc(var(--spacing)*8)}.px-4{padding-inline:calc(var(--spacing)*4)}.py-2{padding-block:calc(var(--spacing)*2)}.text-center{text-align:center}.text-sm{font-size:var(--text-sm);line-height:var(--tw-leading,var(--text-sm--line-height))}.text-xl{font-size:var(--text-xl);line-height:var(--tw-leading,var(--text-xl--line-height))}.break-words{overflow-wrap:break-word}.filter{filter:var(--tw-blur,)var(--tw-brightness,)var(--tw-contrast,)var(--tw-grayscale,)var(--tw-hue-rotate,)var(--tw-invert,)var(--tw-saturate,)var(--tw-sepia,)var(--tw-drop-shadow,)}.transition{transition-property:color,background-color,border-color,outline-color,text-decoration-color,fill,stroke,--tw-gradient-from,--tw-gradient-via,--tw-gradient-to,opacity,box-shadow,transform,translate,scale,rotate,filter,-webkit-backdrop-filter,backdrop-filter,display,content-visibility,overlay,pointer-events;transition-timing-function:var(--tw-ease,var(--default-transition-timing-function));transition-duration:var(--tw-duration,var(--default-transition-duration))}@media (hover:hover){.hover\:opacity-90:hover{opacity:.9}}}:root{--ink:#17312c;--ink-2:#24463f;--mint:#bce3cf;--line:#18312c21;--paper:#f7f6f1;--sand:#e9e1d0;--cloud:#eef2ec;--plum:#513b4b;--muted:#70807a;--warm:#c88352;--radius:20px}*{box-sizing:border-box}html{scroll-behavior:smooth;background:var(--paper)}body{min-width:320px;margin:0}button,input,select{font:inherit}button,a{-webkit-tap-highlight-color:transparent}button{cursor:pointer}a{color:inherit;text-decoration:none}.site-shell{overflow:hidden}.topbar{border-bottom:1px solid var(--line);z-index:50;justify-content:space-between;align-items:center;gap:24px;padding:0 clamp(20px,5vw,76px);display:flex;top:0}.brand{white-space:nowrap;align-items:center;display:inline-flex}.brand-mark{place-items:center;display:grid}.nav{align-items:center;margin-left:auto;display:flex}.nav a,.ghost-button{background:0 0;border:0;transition:color .18s}.login-button{font-weight:700}.topbar-actions{align-items:center;display:flex}.dark-button,.light-button,.outline-button{border:1px solid #0000;justify-content:center;align-items:center;gap:8px;display:inline-flex}.dark-button{background:var(--ink);color:#fff}.menu-button{background:0 0;border:0;padding:8px;display:none}.hero{align-items:center;display:grid;position:relative}.hero-noise{pointer-events:none;position:absolute;inset:0;-webkit-mask-image:linear-gradient(#0000,#000 15% 85%,#0000);mask-image:linear-gradient(#0000,#000 15% 85%,#0000)}.hero-copy{z-index:1;position:relative}.eyebrow{color:#71827a;letter-spacing:.15em;margin:0 0 14px;font:500 10px/1.2 DM Mono,monospace}.hero h1{margin:0}.hero h1 em{font-weight:500}.hero-actions{flex-wrap:wrap;align-items:center;gap:20px;display:flex}.light-button{padding:13px 19px}.text-button{background:0 0;border:0;align-items:center;gap:3px;padding:8px 0;display:inline-flex}.section-heading{justify-content:space-between;gap:26px;display:flex}.section-heading h2{margin:0;font:500 clamp(34px,4vw,55px)/1.02 Fraunces,Georgia,serif}.section-description{margin:15px 0 0}.library-count{border:1px solid var(--line);white-space:nowrap;padding:9px 12px;font:10px DM Mono,monospace}.program-grid{border:1px solid var(--line);border-radius:var(--radius);grid-template-columns:.86fr 1.14fr;max-width:1150px;display:grid;overflow:hidden}.small-label{color:#75867f;letter-spacing:.13em;margin:0;font:500 10px DM Mono,monospace}.goal-pills{gap:9px;margin-top:20px;display:grid}.goal-pills button{color:#386056;text-align:left;background:#ffffff57;border:1px solid #1c3c3421;padding:13px 14px;font-size:14px;transition:all .16s}.program-note{color:#48665d;border-top:1px solid #1c3c3426;gap:12px;margin-top:30px;padding-top:25px;display:flex}.program-note p{margin:0;font-size:12px;line-height:1.6}.program-card{color:#f5f5ed;flex-direction:column;justify-content:space-between;min-height:335px;display:flex}.program-card .eyebrow{color:var(--mint)}.program-card h3{letter-spacing:-.04em;max-width:395px;margin:0;font:500 32px/1.1 Fraunces,serif}.program-card>div>p:last-child{color:#f4f6edb3;max-width:510px;margin:10px 0 0;font-size:14px;line-height:1.65}.program-exercise-list{gap:10px;margin:28px 0;display:grid}.program-exercise-list>div{color:#f5f5ed;border-top:1px solid #e9f4e838;grid-template-columns:auto 1fr auto;align-items:center;gap:9px;padding:11px 0;font-size:12px;display:grid}.program-exercise-list span{color:var(--mint);font:10px DM Mono,monospace}.program-exercise-list b{font-weight:500}.program-card .outline-button{color:#fff;align-self:flex-start;padding:10px 14px}.search-panel{margin-bottom:27px}.search-field{border:1px solid #17312c24;align-items:center;gap:10px;padding:0 16px;display:flex}.search-field input{background:0 0;border:0;outline:0;width:100%}.filter-row select{color:#577068;white-space:nowrap;background:#ffffff7a;border:1px solid #17312c21;border-radius:999px;outline:0;padding:8px 11px;font-size:12px}.exercise-grid{display:grid}.catalog-pagination{border-top:1px solid #17312c1f;justify-items:center;gap:13px;margin-top:30px;padding:22px;display:grid}.catalog-pagination p{margin:0;font-size:11px}.catalog-load-more{justify-content:center;align-items:center;gap:7px;min-width:180px;display:inline-flex}.catalog-load-more:disabled{cursor:wait;opacity:.66}.exercise-card{flex-direction:column;transition:transform .2s,box-shadow .2s;display:flex}.exercise-top{color:#638178;letter-spacing:.08em;justify-content:space-between;font:10px DM Mono,monospace;display:flex}.exercise-card h3{margin:22px 0 2px;font:500 23px/1.15 Fraunces,serif}.english-name{color:#87958f;margin:0;font:10px DM Mono,monospace}.exercise-description{color:#5d716a;margin:18px 0;font-size:12px;line-height:1.65}.tag-row{flex-wrap:wrap;gap:5px;display:flex}.tag-row span{padding:5px 7px;font-size:10px}.exercise-meta{color:#688079;margin:18px 0;font-size:10px;display:grid}.exercise-meta span{align-items:center;gap:6px;display:flex}.card-expand{border-top:1px solid #17312c1f}.rotate-icon{transform:rotate(90deg)}.exercise-detail ul{color:#526c63;margin:8px 0 10px;padding-left:17px;font-size:11px;line-height:1.55}.exercise-warning{color:#9b6142;margin:0 0 10px;font-size:11px;line-height:1.55}.exercise-detail a{align-items:center;gap:4px;font-size:11px;font-weight:700;display:inline-flex}.empty-library{place-content:center;justify-items:center;min-height:170px;font-size:13px}.anatomy-grid{border:1px solid var(--line);border-radius:var(--radius);grid-template-columns:1.14fr .86fr;max-width:1150px;display:grid;overflow:hidden}.map-head{color:#41665a;letter-spacing:.11em;justify-content:space-between;font:10px DM Mono,monospace;display:flex}.live-dot{color:#41665a}.live-dot:before{content:"";background:#4e9b73;border-radius:50%;width:6px;height:6px;margin-right:6px;display:inline-block}.anatomy-stage{place-items:center;height:410px;display:grid;position:relative}.anatomy-stage svg{z-index:2;height:355px;overflow:visible}.anatomy-orbit{border:1px solid #21483e26;border-radius:50%;position:absolute}.anatomy-orbit-one{width:292px;height:292px}.anatomy-orbit-two{width:365px;height:194px;transform:rotate(-42deg)}.anatomy-label{color:#5d776d;letter-spacing:.1em;font:10px DM Mono,monospace;position:absolute;bottom:22px;right:22px}.region-selector{flex-wrap:wrap;justify-content:center;gap:7px;display:flex}.region-selector button{color:#476b60;background:#ffffff4d;border:1px solid #274b4129;border-radius:999px;padding:7px 9px;font-size:11px}.region-selector button.is-active{color:#fff;background:var(--ink);border-color:var(--ink)}.anatomy-info{flex-direction:column;padding:39px;display:flex}.region-title h3{letter-spacing:-.05em;margin:0;font:500 47px/1 Fraunces,serif}.related-list{margin:35px 0 24px}.related-list>div{border-bottom:1px solid var(--line);grid-template-columns:72px 1fr auto;align-items:center;gap:10px;padding:13px 0;font-size:12px;display:grid}.related-list span{font-size:10px}.related-list b{font-weight:600}.safety-callout{gap:9px;margin-top:auto;padding:14px;display:flex}.safety-callout p{margin:0;font-size:11px;line-height:1.55}.recovery-card{color:#f2f4ec;grid-template-columns:1fr 1.15fr;gap:30px;max-width:1150px;margin-top:15px;padding:32px 35px;display:grid}.recovery-card .eyebrow{color:#b9d8c7}.recovery-card h3{letter-spacing:-.04em;margin:0 0 10px;font:500 29px/1.1 Fraunces,serif}.recovery-card>div>p:last-child{color:#f2f4ecb8;margin:0;font-size:12px;line-height:1.65}.recovery-card ol{gap:9px;margin:0;padding:0;list-style:none;display:grid}.recovery-card li{color:#f2f4ecdb;grid-template-columns:28px 1fr;align-items:start;gap:8px;font-size:12px;line-height:1.5;display:grid}.recovery-card li span{color:#b9d8c7;padding-top:2px;font:10px DM Mono,monospace}.recovery-caution{color:#f3d7bd;border-top:1px solid #fff3;grid-column:1/-1;gap:8px;padding-top:18px;font-size:11px;line-height:1.5;display:flex}.metric-row{grid-template-columns:repeat(4,1fr);max-width:1150px;display:grid}.metric-card{border-radius:11px;padding:19px}.metric-icon{place-items:center;width:34px;height:34px;margin-bottom:22px;display:grid}.metric-card p{color:#606e68;margin:0;font-size:11px}.metric-card b{letter-spacing:-.04em;margin:4px 0;font:500 27px/1.05 Fraunces,serif;display:block}.metric-card small{color:#87958f;font-size:10px}.analytics-grid{grid-template-columns:1.35fr .65fr;gap:13px;max-width:1150px;margin-top:13px;display:grid}.chart-card,.pr-card,.calendar-card{background:#f8f8f3;border-radius:13px}.chart-card{min-height:340px;padding:27px}.card-title{justify-content:space-between;align-items:start;display:flex}.card-title h3,.pr-card h3,.calendar-card h3{letter-spacing:-.035em;margin:5px 0 0;font:500 24px/1.1 Fraunces,serif}.chart-empty{color:#768780;text-align:center;place-content:center;justify-items:center;gap:15px;min-height:235px;font-size:12px;display:grid}.ghost-bars{align-items:end;gap:9px;height:112px;display:flex}.ghost-bars i{background:#d9e1d9;border-radius:4px 4px 0 0;width:16px;display:block}.ghost-bars i:first-child{height:20%}.ghost-bars i:nth-child(2){height:37%}.ghost-bars i:nth-child(3){height:29%}.ghost-bars i:nth-child(4){height:62%}.ghost-bars i:nth-child(5){height:43%}.ghost-bars i:nth-child(6){height:78%}.ghost-bars i:nth-child(7){height:51%}.pr-card{color:#f5f5ef;flex-direction:column;min-height:340px;padding:27px;display:flex}.pr-card .small-label{color:#b9d6c5}.pr-empty{color:#f5f5efb8;text-align:center;flex:1;place-content:center;justify-items:center;gap:12px;font-size:12px;line-height:1.55;display:grid}.pr-orbit{border:1px solid #b9d6c573;border-radius:50%;place-items:center;width:52px;height:52px;display:grid;box-shadow:0 0 0 12px #b9d6c50f}.pr-card .text-button{color:#b9d6c5}.pr-list{gap:8px;margin:22px 0;display:grid}.pr-list div{border-bottom:1px solid #ffffff29;justify-content:space-between;gap:10px;padding-bottom:8px;font-size:11px;display:flex}.pr-list b{color:#b9d6c5}.calendar-card{grid-template-columns:220px 1fr;align-items:center;max-width:1150px;margin-top:13px;padding:27px;display:grid}.calendar-empty{color:#71827a;align-items:center;gap:12px;font-size:12px;line-height:1.55;display:flex}.calendar-empty p{max-width:450px;margin:0}.log-table{gap:8px;display:grid}.log-table>div{color:#64746e;border-bottom:1px solid var(--line);grid-template-columns:62px 1fr 1.1fr 54px;gap:10px;padding:10px 0;font-size:11px;display:grid}.log-table b{color:var(--ink)}.insight-row{grid-template-columns:repeat(3,1fr);gap:12px;max-width:1150px;margin-top:13px;display:grid}.insight-row article{background:#f8f8f3d1;border:1px solid #17312c1a;border-radius:11px;min-height:142px;padding:20px}.insight-row h3{color:#204d42;letter-spacing:-.04em;margin:9px 0 5px;font:500 25px/1.1 Fraunces,serif}.insight-row article>p:last-of-type{color:#70817b;margin:0;font-size:11px;line-height:1.55}.balance-tags{flex-wrap:wrap;gap:5px;margin-top:11px;display:flex}.balance-tags span{color:#436b5f;background:#e2ece4;border-radius:4px;padding:4px 6px;font-size:10px}.aerobic-trend-row{grid-template-columns:repeat(2,1fr);gap:12px;max-width:1150px;margin-top:13px;display:grid}.aerobic-trend-row article{background:#f5f8f2;border:1px solid #17312c1a;border-radius:11px;min-height:118px;padding:19px 20px}.aerobic-trend-row h3{color:#204d42;letter-spacing:-.03em;margin:8px 0 5px;font:500 22px/1.1 Fraunces,serif}.aerobic-trend-row p:last-child{color:#70817b;margin:0;font-size:11px;line-height:1.55}.four-week-card{background:#f8f8f3;border:1px solid #17312c1a;border-radius:13px;max-width:1150px;margin-top:13px;padding:22px 25px}.four-week-bars{grid-template-columns:repeat(4,1fr);gap:13px;height:175px;margin-top:16px;display:grid}.four-week-bars>div{grid-template-rows:1fr auto auto;gap:5px;min-width:0;display:grid}.four-week-bar-track{background:linear-gradient(#dce8dd73,#f8f8f300);border-bottom:1px solid #17312c1f;align-items:end;min-height:0;padding:0 9px;display:flex}.four-week-bar-track i{background:#416c60;border-radius:6px 6px 0 0;width:100%;min-height:3px;transition:height .18s ease-out;display:block}.four-week-bars b{color:#31584d;font:10px DM Mono,monospace}.four-week-bars span{color:#606e69;white-space:nowrap;font-size:10px}.interval-section{background:#eef3ed}.interval-grid{grid-template-columns:repeat(4,minmax(0,1fr));gap:13px;margin-top:24px;display:grid}.interval-card{background:#fbfbf7;border:1px solid #17312c1f;border-radius:13px;flex-direction:column;min-width:0;display:flex}.interval-card h3{color:#204d42;letter-spacing:-.03em;margin:8px 0 15px;font:500 22px/1.12 Fraunces,serif}.interval-card dl{gap:8px;margin:0;display:grid}.interval-card dl div{border-top:1px solid #17312c17;padding-top:8px}.interval-card dt{text-transform:uppercase;font:9px DM Mono,monospace}.interval-card dd,.interval-card>p{margin:3px 0 0;font-size:11px;line-height:1.55}.interval-card .interval-rpe{margin-top:14px;font-weight:700}.interval-card .interval-safety{color:#7a3f42;align-items:flex-start;gap:6px;margin-top:auto;padding-top:12px;display:flex}@media (max-width:920px){.interval-grid{grid-template-columns:repeat(2,minmax(0,1fr))}}@media (max-width:560px){.interval-grid{grid-template-columns:1fr}.interval-card{padding:18px}}.week-calendar{grid-template-columns:repeat(7,1fr);gap:6px;margin-bottom:18px;display:grid}.week-calendar>div{color:#616e68;border:1px solid #17312c1a;border-radius:7px;place-content:center;justify-items:center;gap:3px;min-height:60px;font-size:10px;display:grid}.week-calendar b{color:var(--ink);font:500 17px/1 Fraunces,serif}.week-calendar i{color:#646e69;font-style:normal}.week-calendar .has-activity b,.week-calendar .has-activity i{color:#e5f0e6}.volume-bars{border-bottom:1px solid #17312c1a;grid-template-columns:repeat(7,1fr);align-items:end;gap:10px;height:245px;margin-top:20px;padding:12px 0 0;display:grid}.volume-column{text-align:center;grid-template-rows:1fr auto auto;align-items:end;min-width:0;height:100%;display:grid}.volume-column i{background:#2f534c;border-radius:6px 6px 0 0;width:min(34px,75%);min-height:4px;margin:0 auto 10px;transition:height .18s ease-out;display:block}.volume-column span{color:#71807c;font-size:11px}.volume-column b{color:#80908a;min-height:16px;font:9px DM Mono,monospace}.wellness-grid{grid-template-columns:repeat(3,1fr);gap:13px;display:grid}.wellness-card{flex-direction:column;padding:27px;display:flex;position:relative;overflow:hidden}.wellness-card:after{content:"";opacity:.23;border:1px solid;width:164px;height:164px;position:absolute;bottom:-70px;right:-45px}.wellness-index{opacity:.65;margin-bottom:auto;font:11px DM Mono,monospace}.wellness-card .eyebrow{color:inherit;opacity:.78;margin-top:33px}.wellness-card h3{letter-spacing:-.04em;margin:0;font:500 29px/1.05 Fraunces,serif}.wellness-card>p:not(.eyebrow){max-width:310px;margin:14px 0 18px;font-size:12px;line-height:1.65}.wellness-card a{z-index:1;align-items:center;gap:5px;margin-top:auto;font-size:11px;font-weight:700;display:inline-flex}.evidence-section{color:#f6f4ea;grid-template-columns:1fr 1fr;gap:12vw;display:grid}.evidence-section>div:first-child{flex-direction:column;align-items:flex-start;display:flex}.evidence-section .eyebrow{color:var(--mint);margin-top:25px}.evidence-section h2{letter-spacing:-.05em;margin:0;font:500 clamp(33px,3.6vw,52px)/1.02 Fraunces,serif}.evidence-section>div:last-child{flex-direction:column;justify-content:center;align-items:flex-start;display:flex}.evidence-section>div:last-child p{color:#f6f4eab8;max-width:490px;margin:0 0 20px;font-size:14px;line-height:1.75}.evidence-section a{color:var(--mint);align-items:center;gap:6px;font-size:12px;font-weight:700;display:inline-flex}.site-footer{grid-template-columns:1fr 1fr 1fr;align-items:center;padding:27px clamp(20px,5vw,76px);font-size:11px;display:grid}.site-footer p:nth-child(2){text-align:center}.site-footer p:last-child{text-align:right}.modal-backdrop{z-index:100;-webkit-backdrop-filter:blur(5px);backdrop-filter:blur(5px);place-items:center;padding:18px;display:grid;position:fixed;inset:0}.log-modal{width:min(100%,545px);max-height:calc(100vh - 36px);padding:28px;overflow:auto}.modal-head{justify-content:space-between;align-items:flex-start;display:flex}.modal-head h2{letter-spacing:-.045em;margin:0;font:500 31px/1.1 Fraunces,serif}.icon-button{border:1px solid var(--line);width:34px;height:34px;color:var(--ink);background:0 0;border-radius:50%;place-items:center;display:grid}.log-form{gap:15px;margin-top:26px;display:grid}.log-form label{gap:7px;font-size:11px;font-weight:700;display:grid}.log-form select,.log-form input:not([type=range]){width:100%;height:43px;color:var(--ink);border:1px solid #17312c29;outline:0;padding:0 10px}.log-form label>span{color:#8b9a94;font-size:10px;font-weight:400}.log-form input[type=range]{width:100%;accent-color:var(--ink)}.form-grid{grid-template-columns:repeat(2,1fr);gap:12px;display:grid}.form-safety{border-radius:7px;gap:7px;margin:0;padding:11px;font-size:11px;line-height:1.45;display:flex}.form-submit{justify-self:stretch;margin-top:4px}@media (max-width:980px){.hero{padding-top:72px}.program-grid,.anatomy-grid,.analytics-grid,.insight-row,.recovery-card,.wellness-grid{grid-template-columns:1fr}.wellness-card{min-height:240px}.evidence-section{grid-template-columns:1fr;gap:30px}.nav{gap:18px}.desktop-only{display:none}}@media (max-width:700px){.topbar{padding:0 18px}.nav{border-bottom:1px solid var(--line);display:none;position:absolute;left:0;right:0}.nav.is-open{gap:16px;display:grid}.topbar-actions .dark-button{padding:9px 12px;font-size:11px}.menu-button{display:grid}.section-heading{display:block}.library-count{margin-top:18px;display:inline-block}.program-selector,.program-card{padding:25px}.program-exercise-list{margin:23px 0}.filter-row{display:block}.filter-row select{margin-top:9px}.anatomy-grid{border-radius:13px}.body-map-card,.anatomy-info{padding:22px}.anatomy-stage{height:345px}.anatomy-stage svg{height:305px}.recovery-card{padding:25px}.metric-row{grid-template-columns:repeat(2,1fr)}.metric-card{padding:15px}.metric-card b{font-size:23px}.chart-card,.pr-card{padding:22px}.calendar-card{grid-template-columns:1fr;gap:18px;padding:22px}.log-table>div{grid-template-columns:44px 1fr}.log-table>div span:nth-child(3),.log-table>div span:nth-child(4){grid-column:2}.site-footer{grid-template-columns:1fr;gap:10px}.site-footer p,.site-footer p:nth-child(2),.site-footer p:last-child{text-align:left;margin:0}.evidence-section{padding:58px 20px}.form-grid{grid-template-columns:1fr}}.profile-link{color:#386056;background:0 0;border:0;align-items:center;gap:3px;margin-top:15px;padding:0;font-size:11px;font-weight:700;display:inline-flex}.modal-description{color:#667a72;margin:17px 0 -4px;font-size:12px;line-height:1.65}.program-card .profile-context{color:#bce3cfc9!important;margin-top:11px!important;font-size:11px!important}.benefit-row{flex-wrap:wrap;gap:6px;margin:9px 0 15px;display:flex}.benefit-row span{color:#285347;background:#edf4ef;border-radius:999px;padding:4px 7px;font-size:10px;font-weight:700}.exercise-detail ol{color:#526c63;gap:8px;margin:9px 0 12px;padding:0;font-size:11px;line-height:1.55;list-style:none;display:grid}.exercise-detail ol li{gap:6px;display:flex}.exercise-detail ol b{color:#2b584e}.life-stage-section{background:#eef4ef}.start-checklist{color:#f7f6f1;background:#17312c;margin-bottom:16px;padding:18px}.start-checklist h3{margin:0 0 10px;font-size:18px}.start-checklist ul{grid-template-columns:repeat(2,minmax(0,1fr));gap:9px 16px;margin:0;padding:0;font-size:13px;list-style:none;display:grid}.start-checklist li{align-items:flex-start;gap:7px;display:flex}.life-stage-grid{grid-template-columns:repeat(2,minmax(0,1fr));gap:14px;display:grid}.life-stage-grid article{background:#f7f6f1;border:1px solid #d4e2d8;padding:18px}.life-stage-grid h3{margin:5px 0 8px}.life-stage-grid h4{color:#315c4e;margin:13px 0 5px;font-size:12px}.life-stage-grid ul{color:#526c63;margin:0;padding-left:17px;font-size:13px;line-height:1.55}.life-stage-stop{color:#884734;gap:7px;margin:14px 0 0;font-size:12px;font-weight:700;display:flex}@media (max-width:560px){.start-checklist ul,.life-stage-grid{grid-template-columns:1fr}}.detail-grid{grid-template-columns:1fr 1fr;gap:9px;margin:12px 0;display:grid}.detail-grid>div{background:#f1f5ef;border-radius:7px;padding:9px}.detail-grid ul,.detail-errors{color:#526c63;gap:5px;margin:7px 0 0;padding-left:14px;font-size:10px;line-height:1.5;display:grid}.detail-errors{margin-bottom:12px}.exercise-finish{color:#526c63;background:#f7f4ed;gap:3px;margin:12px 0;padding:9px;font-size:11px;line-height:1.55;display:grid}.exercise-finish b{color:#305e51}.evidence-scope{border:1px solid #cfe0d6;margin:12px 0;padding:11px}.evidence-scope p{margin:5px 0 0;font-size:10px;line-height:1.55}.evidence-scope small{border-top:1px solid #d9e5dc;margin-top:8px;padding-top:8px;font-size:10px;line-height:1.5;display:block}.recovery-toolkit{border:1px solid #d8e4dd;gap:18px;max-width:1150px;margin-top:15px;padding:24px;display:grid}.toolkit-heading{max-width:700px}.toolkit-heading h3{color:#153d34;margin:4px 0 8px;font-size:22px}.toolkit-heading>p:last-child{color:#5f746b;font-size:13px;line-height:1.65}.toolkit-grid{grid-template-columns:repeat(2,minmax(0,1fr));gap:10px;display:grid}.toolkit-grid article{padding:14px}.toolkit-grid ul,.toolkit-red-flags ul{gap:7px;margin:9px 0 0;padding-left:16px;font-size:12px;line-height:1.55;display:grid}.toolkit-red-flags{gap:11px;padding:14px;display:flex}.toolkit-red-flags svg{color:#a65746;flex:none}.wellness-expand{width:fit-content;color:inherit;background:0 0;border:0;border-bottom:1px solid;align-items:center;gap:3px;margin-top:2px;padding:7px 0;font-size:11px;font-weight:700;display:inline-flex}.wellness-detail{margin:4px 0 14px;padding:13px}.wellness-detail ul{gap:5px;margin:8px 0 12px;padding-left:15px;font-size:11px;line-height:1.5;display:grid}.wellness-caution{color:#7a453a;border-top:1px solid #2d50462e;margin:0;padding-top:10px;font-size:11px;line-height:1.55}.wellness-card>.wellness-expand+a{margin-top:12px}.movement-visual{background:#e9f0e9;border-radius:8px;margin:14px 0;padding:11px}.movement-frames{grid-template-columns:repeat(3,1fr);gap:6px;margin-top:8px;display:grid}.movement-frame{text-align:center;color:#355b51;background:#ffffff8c;justify-items:center;gap:3px;min-width:0;padding:6px 3px;display:grid}.movement-frame b{font-size:9px}.movement-frame span{color:#637971;font-size:9px;line-height:1.35}.pose-silhouette{transform-origin:50% 70%;width:38px;height:49px;position:relative}.pose-silhouette i{transform-origin:0;background:#315f52;border-radius:999px;height:3px;display:block;position:absolute}.pose-head{width:8px;top:0;left:15px;border-radius:50%!important;height:8px!important}.pose-body{width:3px;top:9px;left:18px;height:20px!important}.pose-arm{width:15px;top:14px;left:19px}.arm-one{transform:rotate(28deg)}.arm-two{transform:rotate(152deg)}.pose-leg{width:18px;top:28px;left:19px}.leg-one{transform:rotate(62deg)}.leg-two{transform:rotate(118deg)}.pose-squat{transform:translateY(8px)rotate(8deg)}.pose-squat .pose-body{transform:rotate(22deg)}.pose-squat .pose-leg{top:29px}.pose-hinge{transform:rotate(20deg)translate(2px,7px)}.pose-push{transform:rotate(66deg)translate(7px,3px)}.pose-push .pose-head{top:7px}.pose-plank{transform:rotate(78deg)translate(5px,2px)}.pose-run{transform:rotate(-8deg)}.pose-run .leg-one{transform:rotate(28deg)}.pose-run .leg-two{transform:rotate(150deg)}.pose-balance .leg-two{width:17px;transform:rotate(8deg)}.routine-section{background:#e8eee8}.routine-goals{flex-wrap:wrap;gap:8px;margin:-18px 0 20px;display:flex}.routine-goals button{color:#557169;background:#ffffff85;border:1px solid #17312c24;border-radius:999px;padding:9px 13px;font-size:12px;font-weight:700}.routine-goals button.is-selected{color:#fff;background:var(--ink);border-color:var(--ink)}.routine-card{background:#f9faf5;border:1px solid #17312c1f;border-radius:14px;grid-template-columns:.8fr 1.2fr;max-width:1150px;display:grid;overflow:hidden}.routine-intro{color:#f5f6ef;background:#2f554c;padding:32px}.routine-intro .eyebrow{color:#b9d8c7}.routine-intro h3{letter-spacing:-.04em;margin:0 0 11px;font:500 31px/1.1 Fraunces,serif}.routine-intro>p{color:#f5f6efbf;font-size:13px;line-height:1.65}.routine-safety{color:#cae3d2;border-top:1px solid #ffffff2b;gap:8px;margin-top:25px;padding-top:17px;font-size:11px;line-height:1.5;display:flex}.routine-safety svg{flex:none}.routine-weeks{grid-template-columns:repeat(2,1fr);display:grid}.routine-weeks article{border-bottom:1px solid #17312c1a;border-right:1px solid #17312c1a;grid-template-columns:38px 1fr;gap:10px;padding:22px;display:grid}.routine-weeks article:nth-child(2n){border-right:0}.routine-weeks article:nth-last-child(-n+2){border-bottom:0}.routine-weeks article>span{color:#9e6045;font:11px DM Mono,monospace}.routine-weeks ul{color:#355e52;gap:4px;margin:9px 0;padding-left:15px;font-size:11px;line-height:1.45;display:grid}.routine-weeks p:last-child{color:#606e68;margin:0;font-size:11px;line-height:1.45}.checkin-card{border:1px solid #d8e4dd;margin-top:14px;padding:24px}.checkin-head{justify-content:space-between;align-items:flex-start;gap:20px;display:flex}.checkin-head h3{color:#264d43;letter-spacing:-.035em;margin:4px 0 8px;font:500 25px/1.1 Fraunces,serif}.checkin-head>div>p:last-child{color:#64776f;max-width:720px;margin:0;font-size:12px;line-height:1.6}.checkin-head>span{border-radius:7px;max-width:200px;padding:8px 10px;font-size:10px;line-height:1.45}.checkin-controls{grid-template-columns:repeat(4,1fr);gap:12px;margin-top:20px;display:grid}.checkin-controls label{grid-template-columns:1fr auto;padding:12px;font-size:11px;font-weight:700;display:grid}.checkin-controls input{grid-column:1/-1;width:100%}.mode-recovery{background:#fcf7ed;border-color:#e5d4b6}.mode-recovery .checkin-head>span{color:#80613a;background:#f3e8d1}.mode-stop_and_assess{background:#fdf4f1;border-color:#ebcfc8}.mode-stop_and_assess .checkin-head>span{color:#86483f;background:#f5dfda}.session-builder{background:#fbfcf8;border:1px solid #17312c24;border-radius:14px;grid-template-columns:.7fr 1.3fr;max-width:1150px;display:grid;overflow:hidden}.session-options{padding:31px}.session-choice-group{margin-top:22px}.session-choice-group>span{color:#65776f;margin-bottom:8px;font-size:11px;font-weight:700;display:block}.session-choice-group>div{flex-wrap:wrap;gap:7px;display:flex}.session-choice-group button{border:1px solid #1d3f3526;padding:9px 10px;font-size:11px;font-weight:700;transition:transform .16s,background .16s}.session-choice-group button:active{transform:scale(.97)}.session-local-note{color:#45655c;border-top:1px solid #21473c26;gap:7px;padding-top:18px;font-size:11px;display:flex}.session-local-note svg{flex:none}.session-plan-head{justify-content:space-between;align-items:flex-start;gap:20px;display:flex}.session-plan-head h3{color:#254d43;letter-spacing:-.04em;margin:4px 0 9px;font:500 29px/1.12 Fraunces,serif}.session-plan-head>div>p:last-child{color:#63766e;margin:0;font-size:12px;line-height:1.6}.session-plan-head>span{color:#3f6559;background:#e2eee4;border-radius:7px;max-width:185px;padding:8px 10px;font-size:10px;line-height:1.45}.session-blocks{margin:24px 0 17px;display:grid}.session-block{grid-template-columns:34px 1fr;gap:10px;display:grid}.session-block>span{padding-top:2px;font:10px DM Mono,monospace}.session-block ul{color:#46675e;margin:7px 0 0;padding-left:16px;font-size:11px;line-height:1.5}.session-safety{border-radius:7px;gap:8px;padding:12px;font-size:11px;line-height:1.5;display:flex}.session-safety svg{flex:none}.weekly-plan-grid{border:1px solid #17312c21;grid-template-columns:.74fr 1.26fr;display:grid;overflow:hidden}.weekly-summary{color:#f4f7ef;padding:32px}.weekly-summary h3{letter-spacing:-.045em;margin:6px 0 13px;font:500 34px/1 Fraunces,serif}.weekly-summary>p{color:#f4f7efbf;margin:15px 0;font-size:12px;line-height:1.6}.weekly-progress-track{border-radius:99px;height:7px;overflow:hidden}.weekly-progress-track i{border-radius:inherit;height:100%;transition:width .2s ease-out;display:block}.weekly-goals{flex-wrap:wrap;gap:7px;margin-top:21px;display:flex}.weekly-goals button{background:0 0;border:1px solid #e1f3e540;border-radius:7px;padding:8px 9px;font-size:10px;font-weight:700}.weekly-goals button.is-selected{color:#21483d;background:#d7ece0;border-color:#d7ece0}.weekly-add-button{color:#244a40;background:#e3efe5;border:0;border-radius:7px;align-items:center;gap:6px;margin-top:14px;padding:9px 11px;font-size:11px;font-weight:700;display:inline-flex}.weekly-summary small{color:#deefe1b3;margin-top:17px;font-size:10px;line-height:1.5;display:block}.weekly-sessions{grid-template-columns:repeat(2,1fr);display:grid}.weekly-sessions article{border-bottom:1px solid #17312c1a;border-right:1px solid #17312c1a;grid-template-columns:31px 1fr;gap:11px;min-height:142px;padding:22px;display:grid}.weekly-sessions article:nth-child(2n){border-right:0}.weekly-sessions article:nth-last-child(-n+2){border-bottom:0}.weekly-check{color:#fff;background:0 0;border:1px solid #94a99f;border-radius:50%;align-self:start;place-items:center;width:22px;height:22px;padding:0;display:grid}.weekly-sessions h3{letter-spacing:-.025em;margin:7px 0 5px;font:500 19px/1.15 Fraunces,serif}.weekly-sessions p:last-child{color:#606e68;margin:0;font-size:10px;line-height:1.45}.weekly-sessions article.is-completed h3{color:#648076;text-decoration:line-through}.weekly-log-button{background:0 0;border:0;border-bottom:1px solid;align-items:center;gap:3px;margin-top:11px;padding:0;font-size:10px;font-weight:700;display:inline-flex}.weekly-log-button:active{transform:scale(.97)}@media (max-width:980px){.routine-card,.session-builder,.weekly-plan-grid{grid-template-columns:1fr}}@media (max-width:700px){.routine-intro{padding:24px}.routine-weeks{grid-template-columns:1fr}.routine-weeks article,.routine-weeks article:nth-last-child(-n+2){border-bottom:1px solid #17312c1a;border-right:0}.routine-weeks article:last-child{border-bottom:0}.checkin-head,.session-plan-head{gap:13px;display:grid}.checkin-head>span,.session-plan-head>span{max-width:none}.checkin-controls{grid-template-columns:repeat(2,1fr);gap:9px;margin-top:16px}.session-options,.session-plan,.weekly-summary{padding:24px 20px}.weekly-sessions{grid-template-columns:1fr}.weekly-sessions article,.weekly-sessions article:nth-last-child(-n+2){border-bottom:1px solid #17312c1a;border-right:0}.weekly-sessions article:last-child{border-bottom:0}.recovery-toolkit{padding:18px}.toolkit-grid{grid-template-columns:1fr}}@media (prefers-reduced-motion:reduce){*,:before,:after{scroll-behavior:auto!important;transition-duration:.001ms!important;animation-duration:.001ms!important}}.pose-row .arm-one{transform:rotate(-24deg)}.pose-row .arm-two{transform:rotate(204deg)}.pose-row .pose-body{transform:rotate(8deg)}.pose-lunge{transform:translateY(6px)rotate(5deg)}.pose-lunge .leg-one{width:21px;transform:rotate(49deg)}.pose-lunge .leg-two{width:22px;transform:rotate(140deg)}.pose-jump{transform:translateY(-5px)}.pose-jump .leg-one{transform:rotate(76deg)}.pose-jump .leg-two{transform:rotate(104deg)}.pose-shuffle{transform:rotate(-6deg)}.pose-shuffle .leg-one{width:23px;transform:rotate(35deg)}.pose-shuffle .leg-two{width:23px;transform:rotate(145deg)}.pose-walk{transform:rotate(-3deg)}.pose-walk .leg-one{width:22px;transform:rotate(42deg)}.pose-walk .leg-two{width:21px;transform:rotate(138deg)}.pose-walk .arm-one{transform:rotate(42deg)}.pose-walk .arm-two{transform:rotate(138deg)}.pose-erg{transform:translateY(4px)rotate(58deg)}.pose-erg .pose-head{top:8px}.pose-erg .pose-body{height:18px!important}.pose-erg .leg-one{width:20px;transform:rotate(28deg)}.pose-erg .leg-two{width:21px;transform:rotate(148deg)}.pose-bench{transform:translateY(13px)rotate(86deg)}.pose-bench .pose-head{top:8px}.pose-bench .pose-body{height:18px!important}.pose-bench .arm-one{width:17px;transform:rotate(-28deg)}.pose-bench .arm-two{width:17px;transform:rotate(208deg)}.pose-deadbug{transform:translateY(12px)rotate(90deg)}.pose-deadbug .pose-head{top:7px}.pose-deadbug .pose-arm{top:16px}.pose-deadbug .arm-one{transform:rotate(-42deg)}.pose-deadbug .arm-two{transform:rotate(222deg)}.pose-deadbug .pose-leg{top:27px}.pose-deadbug .leg-one{width:21px;transform:rotate(28deg)}.pose-deadbug .leg-two{width:21px;transform:rotate(152deg)}.pose-sideplank{transform:translateY(11px)rotate(74deg)}.pose-sideplank .pose-head{top:6px}.pose-sideplank .arm-one{width:17px;transform:rotate(12deg)}.pose-sideplank .arm-two{transform:rotate(162deg)}.pose-sideplank .leg-one{width:20px;transform:rotate(70deg)}.pose-sideplank .leg-two{width:20px;transform:rotate(110deg)}.pose-carry .arm-one{width:16px;transform:rotate(78deg)}.pose-carry .arm-two{width:16px;transform:rotate(102deg)}.pose-carry .leg-one{transform:rotate(54deg)}.pose-carry .leg-two{transform:rotate(126deg)}.pose-bike{transform:translateY(11px)rotate(73deg)}.pose-bike .pose-head{top:7px}.pose-bike .pose-body{height:17px!important}.pose-bike .arm-one{width:17px;transform:rotate(-18deg)}.pose-bike .arm-two{width:17px;transform:rotate(198deg)}.pose-bike .leg-one{width:22px;transform:rotate(35deg)}.pose-bike .leg-two{width:22px;transform:rotate(145deg)}.pose-swim{transform:translateY(15px)rotate(88deg)}.pose-swim .pose-head{top:8px}.pose-swim .arm-one{width:21px;transform:rotate(-38deg)}.pose-swim .arm-two{width:21px;transform:rotate(218deg)}.pose-swim .leg-one{width:22px;transform:rotate(80deg)}.pose-swim .leg-two{width:22px;transform:rotate(100deg)}.pose-pulldown .arm-one{width:18px;transform:rotate(-65deg)}.pose-pulldown .arm-two{width:18px;transform:rotate(245deg)}.pose-pulldown .leg-one{width:20px;transform:rotate(60deg)}.pose-pulldown .leg-two{width:20px;transform:rotate(120deg)}.pose-legpress{transform:translateY(11px)rotate(75deg)}.pose-legpress .pose-head{top:8px}.pose-legpress .leg-one{width:23px;transform:rotate(35deg)}.pose-legpress .leg-two{width:23px;transform:rotate(145deg)}.pose-bridge{transform:translateY(15px)rotate(88deg)}.pose-bridge .pose-head{top:7px}.pose-bridge .pose-body{height:20px!important}.pose-bridge .leg-one{width:20px;transform:rotate(42deg)}.pose-bridge .leg-two{width:20px;transform:rotate(138deg)}.pose-bird-dog{transform:translateY(10px)rotate(78deg)}.pose-bird-dog .pose-head{top:7px}.pose-bird-dog .arm-one{width:22px;transform:rotate(-4deg)}.pose-bird-dog .arm-two{width:14px;transform:rotate(164deg)}.pose-bird-dog .leg-one{width:24px;transform:rotate(8deg)}.pose-bird-dog .leg-two{width:15px;transform:rotate(128deg)}.pose-pullup{transform:translateY(2px)}.pose-pullup .arm-one{width:18px;transform:rotate(-72deg)}.pose-pullup .arm-two{width:18px;transform:rotate(252deg)}.pose-pullup .leg-one{width:20px;transform:rotate(70deg)}.pose-pullup .leg-two{width:20px;transform:rotate(110deg)}.pose-press .arm-one{width:20px;transform:rotate(-58deg)}.pose-press .arm-two{width:20px;transform:rotate(238deg)}.pose-step{transform:translateY(5px)rotate(5deg)}.pose-step .leg-one{width:23px;transform:rotate(48deg)}.pose-step .leg-two{width:18px;transform:rotate(128deg)}.visual-guide-block{margin:14px 0}.visual-guide-note{color:#4d695f;background:#f0f5ef;border-left:2px solid #7ba99a;align-items:flex-start;gap:8px;padding:9px 10px;font-size:10px;line-height:1.5;display:flex}.visual-guide-note span{color:#315f52;letter-spacing:.08em;flex:none;font:9px DM Mono,monospace}.visual-guide-note p{margin:0}.visual-guide-note strong{color:#775040}.visual-guide-block .movement-visual{margin:7px 0 0}.text-exercise-guide{color:#284c42;margin:14px 0}.text-guide-head{justify-content:space-between;gap:10px;display:flex}.text-guide-head h4{letter-spacing:-.03em;margin:4px 0 0;font-size:15px}.text-guide-head>span{text-align:right;font:9px/1.35 DM Mono,monospace}.text-guide-sequence{margin:12px 0;padding:0;list-style:none;display:grid}.text-guide-sequence li{border-top:1px solid #dce7df;grid-template-columns:22px 1fr;gap:8px;display:grid}.text-guide-sequence span{color:#a06144;font:10px DM Mono,monospace}.text-guide-sequence b{font-size:10px}.text-guide-sequence p{color:#547068;margin:3px 0 0;font-size:11px;line-height:1.55}.text-guide-facts{grid-template-columns:1fr 1fr;gap:6px;display:grid}.text-guide-facts article{background:#e9f1e9;padding:8px}.text-guide-facts span{color:#4d6b60;font-size:9px;font-weight:800}.text-guide-facts p{color:#294e43;margin:4px 0 0;font-size:10px;line-height:1.45}.text-guide-stop{color:#7a4438;background:#f8ebe5;border-left:2px solid #d38a70;margin:7px 0 0;padding:8px;font-size:10px;line-height:1.5}@media (max-width:460px){.text-guide-facts{grid-template-columns:1fr}}.ascii-movement-diagram{--ascii-accent:#4f8d77;--ascii-surface:#edf4ed;border:1px dashed var(--ascii-accent);border-left:4px solid var(--ascii-accent);background:var(--ascii-surface);margin-top:11px;padding:10px}.ascii-movement-diagram.theme-cardio{--ascii-accent:#2f83a6;--ascii-surface:#edf7fa}.ascii-movement-diagram.theme-strength{--ascii-accent:#a86146;--ascii-surface:#fcf2ec}.ascii-movement-diagram.theme-mobility{--ascii-accent:#548a70;--ascii-surface:#eff7f0}.ascii-movement-diagram.theme-coordination{--ascii-accent:#7d659d;--ascii-surface:#f4f0fa}.ascii-movement-diagram.region-chest{border-left-color:#cf5c65}.ascii-movement-diagram.region-back{border-left-color:#4f789c}.ascii-movement-diagram.region-shoulder{border-left-color:#bf7b4c}.ascii-movement-diagram.region-arms{border-left-color:#9570ad}.ascii-movement-diagram.region-core{border-left-color:#aa8d39}.ascii-movement-diagram.region-glutes{border-left-color:#ae6383}.ascii-movement-diagram.region-lower{border-left-color:#4f9073}.ascii-legend{gap:4px;display:grid}.ascii-legend>div{flex-wrap:wrap;gap:5px;display:flex}.ascii-legend>div span{color:#fff;background:var(--ascii-accent);padding:3px 5px;font-size:8px;font-weight:800}.ascii-legend>p{color:#536f65;margin:0;font-size:10px;line-height:1.45}.ascii-legend>p b{color:var(--ascii-accent)}.ascii-stages{grid-template-columns:repeat(3,1fr);gap:5px;margin-top:9px;display:grid}.ascii-stages article{color:#31594d;text-align:center;background:#fbfdf9;min-width:0;padding:7px 4px}.ascii-stages span{color:#7f6350;font:8px DM Mono,monospace;display:block}.ascii-stages pre{color:#274f43;text-align:center;min-height:52px;margin:5px 0 2px;font:700 10px/1.04 DM Mono,monospace;overflow:hidden}.ascii-stages i{color:var(--ascii-accent);margin:1px 0 4px;font:900 17px/1 DM Mono,monospace;display:block}.ascii-stages b{color:#4d6b60;font-size:9px;line-height:1.35;display:block}@media (max-width:460px){.ascii-stages{gap:3px}.ascii-stages pre{font-size:9px}}.recovery-stage-grid{grid-template-columns:repeat(3,minmax(0,1fr));gap:10px;display:grid}.recovery-stage-grid article{background:#e7f0e8;border:1px solid #d4e2d8;padding:14px}.recovery-stage-grid ul{color:#526c63;gap:7px;margin:9px 0 0;padding-left:16px;font-size:12px;line-height:1.55;display:grid}@media (max-width:700px){.recovery-stage-grid{grid-template-columns:1fr}}.recovery-pathway{background:#f5f8f3;border:1px solid #d2e0d7;border-radius:14px;margin-top:18px;padding:28px}.pathway-heading{justify-content:space-between;gap:16px;display:flex}.pathway-heading svg{color:#3d7060;flex:none}.pathway-heading h3{color:#1d4137;letter-spacing:-.04em;margin:5px 0 9px;font:500 27px/1.05 Fraunces,serif}.pathway-heading>div>p:last-child{color:#597168;max-width:690px;margin:0;font-size:12px;line-height:1.6}.pathway-tabs{flex-wrap:wrap;gap:7px;margin:21px 0 13px;display:flex}.pathway-tabs button{color:#527166;background:0 0;border:1px solid #c6d8ce;border-radius:999px;min-height:30px;padding:7px 10px;font-size:11px;font-weight:700}.pathway-tabs button.is-selected{color:#f7fbf7;background:#315f52;border-color:#315f52}.pathway-grid{grid-template-columns:1.05fr 1fr 1fr;gap:10px;display:grid}.pathway-grid>article{background:#fff;border:1px solid #e0e9e2;padding:15px}.pathway-grid h4{color:#2c584b;margin:6px 0;font:500 20px/1.1 Fraunces,serif}.pathway-grid article>p:not(.small-label){color:#587068;margin:0;font-size:12px;line-height:1.55}.pathway-grid ul{color:#567067;gap:7px;margin:11px 0 0;padding-left:16px;font-size:11px;line-height:1.5;display:grid}.pathway-alternatives{gap:6px;margin-top:13px;display:grid}.pathway-alternatives button{color:#315f52;text-align:left;background:#eef5ee;border:1px solid #cadbd0;border-radius:7px;grid-template-columns:auto 1fr auto;align-items:center;gap:7px;width:100%;padding:9px;font-size:11px;font-weight:700;display:grid}.pathway-alternatives span{color:#637b6f;background:#fff;border-radius:4px;padding:3px 5px;font-size:9px}.pathway-stop{color:#7a4438;background:#f8ebe5;gap:8px;margin-top:14px;padding:10px;display:flex}.pathway-stop svg{color:#a85b49;flex:none}.pathway-stop b{font-size:11px}.pathway-stop ul{color:#7a4438;margin-top:5px}@media (max-width:760px){.recovery-pathway{padding:20px}.pathway-grid{grid-template-columns:1fr}}.profile-link,.weekly-log-button,.weekly-check,.wellness-card a,.evidence-section a,.search-field input{min-height:24px}.profile-link,.weekly-log-button,.wellness-card a,.evidence-section a{align-items:center;padding-block:3px;display:inline-flex}.weekly-check{min-width:24px}.quick-category-filter{border:1px solid #17312c21;margin-top:12px;padding:15px}.quick-category-head{justify-content:space-between;align-items:end;gap:14px;display:flex}.quick-category-head b{margin-top:3px;font-size:14px;display:block}.quick-category-head span{margin-top:4px;font-size:11px;display:block}.quick-category-options{flex-wrap:wrap;gap:7px;margin-top:12px;display:flex}.quick-category-options button{border:1px solid #17312c24;min-height:36px;padding:8px 11px;font-size:12px;font-weight:700;transition:transform .16s,color .16s,background .16s}.quick-category-options button:active,.filter-reset:active{transform:scale(.97)}.filter-reset{white-space:nowrap;background:0 0;border:0;border-bottom:1px solid;min-height:30px;padding:6px 0;font-size:11px;font-weight:700}@media (max-width:700px){.quick-category-filter{padding:14px}.quick-category-head b{font-size:13px}.quick-category-options{grid-template-columns:repeat(2,minmax(0,1fr));display:grid}.quick-category-options button{min-height:38px;padding-inline:8px}}.sort-select{align-items:center;gap:7px;font-size:11px;font-weight:700;display:inline-flex}.sort-select select{color:#315c50;background:#edf4ef;min-width:206px;margin:0}@media (max-width:700px){.sort-select{grid-template-columns:auto 1fr;align-items:center;gap:8px;margin-bottom:8px;display:grid}.sort-select select{width:100%;min-width:0}}.saved-exercise-panels{grid-template-columns:repeat(2,minmax(0,1fr));max-width:1150px;margin:0 0 18px;display:grid}.saved-exercise-panel>div:first-child{justify-content:space-between;align-items:baseline;gap:12px;display:flex}.saved-exercise-panel .small-label{align-items:center;gap:5px;display:inline-flex}.saved-exercise-panel h3{letter-spacing:-.025em;margin:4px 0 13px;font:500 21px/1.1 Fraunces,serif}.saved-exercise-panel>p{max-width:390px;margin:7px 0 0;font-size:11px;line-height:1.55}.saved-exercise-list{padding-bottom:3px;overflow-x:auto}.saved-exercise-list button{min-width:175px}.saved-exercise-list span{font:9px DM Mono,monospace}.saved-exercise-list b{text-overflow:ellipsis;white-space:nowrap;font-size:11px;overflow:hidden}.exercise-card-actions{display:inline-flex}.favorite-toggle{color:#80938b;background:#ffffff9e;border:1px solid #17312c21;border-radius:50%;place-items:center;width:26px;height:26px;padding:0;display:grid}.favorite-toggle.is-favorite{color:#b26844;background:#fbefe6;border-color:#d9ae93}.favorite-toggle:active{transform:scale(.94)}@media (max-width:700px){.saved-exercise-panel{min-height:0}.saved-exercise-list button{min-width:165px}}.seated-recovery-section{background:#eef3eb}.seated-recovery{background:#f9fbf7;border:1px solid #cfe0d5;border-radius:15px;max-width:1150px;padding:28px}.seated-recovery-heading{justify-content:space-between;gap:18px;display:flex}.seated-recovery-heading svg{color:#39715f;flex:none}.seated-recovery-heading h3{color:#234b40;letter-spacing:-.04em;margin:5px 0 9px;font:500 28px/1.08 Fraunces,serif}.seated-recovery-heading>div>p:last-child{color:#5a7369;max-width:720px;margin:0;font-size:12px;line-height:1.65}.seated-recovery-duration{gap:8px;margin-top:20px;display:flex}.seated-recovery-duration button{color:#4f7064;background:#fff;border:1px solid #c3d6ca;border-radius:999px;min-height:36px;padding:8px 13px;font-size:11px;font-weight:700}.seated-recovery-duration button.is-selected{color:#f8fbf8;background:#315f52;border-color:#315f52}.seated-recovery-grid{grid-template-columns:1.28fr .72fr;gap:12px;margin-top:15px;display:grid}.seated-routine,.seated-adjustment{background:#fff;border:1px solid #dbe8de;border-radius:10px;padding:18px}.seated-routine h4,.seated-adjustment h4{color:#285448;letter-spacing:-.03em;margin:6px 0 7px;font:500 22px/1.1 Fraunces,serif}.seated-routine>p:not(.small-label),.seated-adjustment>p:not(.small-label){color:#5b746a;margin:0;font-size:12px;line-height:1.6}.seated-routine ol{gap:8px;margin:17px 0 0;padding:0;list-style:none;display:grid}.seated-routine ol>li{border-top:1px solid #e3ece4;grid-template-columns:25px 1fr;gap:8px;padding-top:9px;display:grid}.seated-routine ol>li>span{color:#9d6647;font:10px DM Mono,monospace}.seated-routine li b{color:#3f6258;font-size:11px}.seated-routine li ul,.seated-stop ul{color:#61796f;gap:4px;margin:6px 0 0;padding-left:15px;font-size:11px;line-height:1.52;display:grid}.seated-adjustment{color:#f2f8f2;background:#315f52;border-color:#315f52;flex-direction:column;display:flex}.seated-adjustment .small-label{color:#cce3d1}.seated-adjustment h4{color:#fff}.seated-adjustment>p:not(.small-label){color:#f4faf4d1}.seated-adjustment .outline-button{color:#294e43;background:#e5f0e6;border-color:#e5f0e6;align-self:flex-start;margin-top:14px;font-size:11px}.seated-stop{color:#7c453a;background:#f8ebe4;border-radius:7px;gap:8px;margin-top:16px;padding:11px;display:flex}.seated-stop svg{color:#a65a47;flex:none}.seated-stop b{font-size:11px}.seated-stop ul{color:#7c453a}.seated-explore{gap:6px;margin-top:auto;padding-top:16px;display:grid}.seated-explore>.small-label{margin-bottom:2px}.seated-explore button{color:#315f52;text-align:left;background:#f8fbf7;border:1px solid #d4e2d7;border-radius:6px;grid-template-columns:1fr auto;align-items:center;gap:7px;width:100%;min-height:32px;padding:8px 9px;font-size:10px;font-weight:700;display:grid}.seated-explore button:active,.seated-recovery-duration button:active{transform:scale(.97)}@media (max-width:760px){.seated-recovery{padding:20px}.seated-recovery-grid{grid-template-columns:1fr}.seated-recovery-heading h3{font-size:24px}}.seated-source{color:#cce3d1;border-bottom:1px solid;align-items:center;gap:4px;width:fit-content;min-height:28px;margin-top:10px;font-size:10px;font-weight:700;display:inline-flex}.recovery-history{background:#fff;border:1px solid #d7e8d8;border-radius:10px;margin:14px 0 4px;padding:15px 17px}.recovery-history-heading{justify-content:space-between;align-items:flex-start;gap:12px;display:flex}.recovery-history-heading svg{color:#4c7a6c}.recovery-history h4{color:#285448;margin:4px 0 2px;font:500 17px/1.15 Fraunces,serif}.recovery-history-heading>div>p:last-child{color:#70847b;margin:0;font-size:11px}.recovery-history ol{gap:7px;margin:13px 0 0;padding:0;list-style:none;display:grid}.recovery-history li{border-top:1px solid #e3ece4;justify-content:space-between;align-items:center;gap:12px;padding:10px 0 0;display:flex}.recovery-history li div{gap:2px;display:grid}.recovery-history li b{color:#3e6559;font-size:12px}.recovery-history li span{color:#73867e;font-size:10px}.recovery-history button{color:#3c6859;background:#f5faef;border:1px solid #c8ddd0;border-radius:7px;flex:none;align-items:center;gap:5px;min-height:32px;padding:6px 8px;font-size:10px;font-weight:800;display:inline-flex}.recovery-history button:active{transform:scale(.97)}@media (max-width:700px){.recovery-history{padding:15px}.recovery-history li{align-items:flex-start}.recovery-history button{min-height:38px}}.recovery-history-summary{grid-template-columns:repeat(3,minmax(0,1fr));gap:7px;margin-top:13px;display:grid}.recovery-history-summary>div{background:#f7fbf4;border:1px solid #e0ebdf;border-radius:7px;gap:3px;padding:9px;display:grid}.recovery-history-summary span{color:#71877d;font-size:9px;line-height:1.25}.recovery-history-summary b{color:#315f52;letter-spacing:-.03em;font:800 11px/1.3 IBM Plex Mono,monospace}@media (max-width:700px){.recovery-history-summary{grid-template-columns:1fr}.recovery-history-summary>div{grid-template-columns:1fr auto;align-items:center;min-height:38px}.recovery-history-summary span{font-size:10px}.recovery-history-summary b{text-align:right}}.recovery-history-filters{flex-wrap:wrap;gap:6px;margin-top:12px;display:flex}.recovery-history-filters button{color:#667e74;background:#fff;border-color:#d5e3d7;min-height:30px;padding:5px 8px;font-size:9px}.recovery-history-filters button.is-selected{color:#fff;background:#39715f;border-color:#39715f}.recovery-history-filter-count{color:#73867e;text-align:right;margin:11px 0 -3px;font:10px IBM Plex Mono,monospace}.recovery-history-empty{color:#668077;background:#fbfdf9;border:1px dashed #d2dfd4;border-radius:8px;gap:9px;margin-top:12px;padding:12px;font-size:11px;display:grid}.recovery-history-empty p{margin:0}.recovery-history-empty button{color:#3c6859;width:fit-content}@media (max-width:700px){.recovery-history-filters{flex-wrap:nowrap;padding-bottom:3px;overflow-x:auto}.recovery-history-filters button{flex:none;min-height:36px;font-size:10px}.recovery-history-filter-count{text-align:left}}.recovery-history-search{gap:5px;margin-top:11px;display:grid}.recovery-history-search label{color:#5d786d;font-size:10px;font-weight:800}.recovery-history-search>div{grid-template-columns:1fr auto;gap:6px;display:grid}.recovery-history-search input{color:#385a50;background:#fff;border:1px solid #cfdfd2;border-radius:7px;min-width:0;min-height:32px;padding:6px 8px;font:11px Noto Sans KR,sans-serif}.recovery-history-search input::placeholder{color:#9aac9f}.recovery-history-search button{color:#54766a;background:#f5faef;border-color:#cfdfd2;min-height:32px}@media (max-width:700px){.recovery-history-search input,.recovery-history-search button{min-height:38px;font-size:11px}}.recovery-history-actions,.recovery-history-item-actions{grid-auto-flow:column;align-items:center;gap:6px;display:inline-flex!important}.recovery-history-actions>svg{flex:none}.recovery-history-actions button{color:#66776f;background:#fbfcf9;border-color:#d9e5dd}.recovery-history-actions button.is-danger,.recovery-history-delete{color:#974f44;background:#fff7f4;border-color:#ebcbc4}.recovery-history-delete{justify-content:center;width:32px;padding:0!important}.recovery-history-confirm{color:#855147;background:#fff4ef;border-radius:7px;margin:11px 0 0;padding:8px 10px;font-size:10px;line-height:1.5}@media (max-width:700px){.recovery-history-heading{gap:8px}.recovery-history-actions{flex-wrap:wrap;justify-content:flex-end}.recovery-history-actions>svg{display:none}.recovery-history-item-actions{gap:5px}.recovery-history-delete{width:38px}}.recovery-note{gap:6px;margin-top:11px;display:grid}.recovery-note label{color:#59736a;font-size:10px;font-weight:800}.recovery-note textarea{resize:vertical;color:#385a50;background:#fff;border:1px solid #cbddd0;border-radius:7px;width:100%;min-height:58px;padding:8px 9px;font:11px/1.5 Noto Sans KR,sans-serif}.recovery-note textarea::placeholder{color:#9aac9f}.recovery-note>div{justify-content:space-between;align-items:center;gap:8px;display:flex}.recovery-note span{color:#84968e;font:10px IBM Plex Mono,monospace}.recovery-note button{color:#f8fbf8;background:#39715f;border:1px solid #39715f;border-radius:7px;min-height:30px;padding:6px 9px;font-size:10px;font-weight:800}.recovery-history-note{color:#557167;margin:3px 0 0;font-size:10px;line-height:1.45}@media (max-width:700px){.recovery-note textarea{min-height:68px;font-size:12px}.recovery-note button{min-height:36px}}.recovery-reflection{background:#f1f8ee;border:1px solid #d7e8d8;border-radius:10px;justify-content:space-between;align-items:center;gap:18px;margin:15px 0 4px;padding:15px 17px;display:flex}.recovery-reflection h4{color:#285448;margin:4px 0;font:500 17px/1.15 Fraunces,serif}.recovery-reflection>div>p:last-child{color:#61796f;margin:0;font-size:11px}.recovery-reflection>button{color:#f8fbf8;background:#315f52;border:1px solid #315f52;border-radius:8px;flex:none;align-items:center;gap:7px;min-height:40px;padding:9px 12px;font-size:11px;font-weight:800;display:inline-flex}.recovery-reflection-options{flex:none;gap:8px;display:grid}.recovery-reflection-options>p{color:#42685b;justify-content:flex-end;align-items:center;gap:6px;margin:0;font-size:11px;font-weight:700;display:inline-flex}.recovery-reflection-options>div{justify-content:flex-end;gap:6px;display:flex}.recovery-reflection-options button{color:#53736a;background:#fff;border:1px solid #c6dbcc;border-radius:999px;min-height:32px;padding:6px 9px;font-size:10px;font-weight:800}.recovery-reflection-options button.is-selected{color:#fff;background:#39715f;border-color:#39715f}.recovery-reflection button:active,.recovery-reflection-options button:active{transform:scale(.97)}@media (max-width:700px){.recovery-reflection{gap:13px;padding:15px;display:grid}.recovery-reflection>button{justify-content:center;min-height:46px}.recovery-reflection-options>p{justify-content:flex-start}.recovery-reflection-options>div{flex-wrap:wrap;justify-content:flex-start}.recovery-reflection-options button{min-height:36px}}.preference-link{margin-top:7px;display:flex}.session-preference-button{text-align:left;border:1px dashed #264f4359;width:100%;margin-top:10px;padding:9px 10px;font-size:11px;font-weight:700;transition:transform .16s,background .16s}.session-preference-button:hover{background:#ffffffb3}.session-preference-button:active{transform:scale(.98)}.filter-head-actions{align-items:center;gap:10px;display:flex}.preference-filter-button{white-space:nowrap;border:1px solid #244c41;min-height:30px;padding:6px 9px;font-size:10px;font-weight:700}.preference-filter-button:active{transform:scale(.97)}@media (max-width:700px){.filter-head-actions{flex-wrap:wrap;gap:7px}.preference-filter-button{min-height:32px}}:root{--ink:#091b17;--ink-2:#12362d;--mint:#d7f8a9;--paper:#f3efe6;--cloud:#e5e6dc;--line:#091b1729;--warm:#ff7a59;--atlas-lime:#d7f96d;--atlas-sand:#d9c8ae;--radius:4px;--ease-out:cubic-bezier(.23,1,.32,1)}body,.site-shell{background:var(--paper)}.topbar{color:#edf2de;-webkit-backdrop-filter:blur(22px);backdrop-filter:blur(22px);border-color:#e3f4cd24;height:82px;padding-inline:clamp(18px,4vw,72px);box-shadow:0 10px 28px #091b1714}.nav a,.ghost-button{text-transform:uppercase;font:500 10px/1 DM Mono,monospace}.nav a:hover,.ghost-button:hover{color:var(--atlas-lime)}.dark-button,.light-button,.outline-button{letter-spacing:.02em}.hero{color:#f8f5ec;padding:102px clamp(20px,8vw,128px) 62px;overflow:hidden}.hero:before{letter-spacing:.18em;font:9px/1 DM Mono,monospace;position:absolute}.hero:after{content:"";pointer-events:none;background-size:72px 72px;position:absolute;inset:0}.hero-noise{background-size:5px 5px}.section-heading{border-top:1px solid #091b174d;align-items:start;margin-bottom:54px;padding-top:19px;position:relative}.section-heading:before{content:"";height:3px;position:absolute;top:-1px;left:0}.section-description{max-width:465px}.program-grid,.session-builder,.weekly-plan-grid,.anatomy-grid,.routine-card{border-color:#091b174d;border-radius:2px;max-width:1280px}.program-selector{padding:42px}.goal-pills button{border-radius:1px}.goal-pills button.is-selected{color:#092018;background:var(--atlas-lime);border-color:var(--atlas-lime)}.program-card{padding:46px}.program-exercise-list{grid-template-columns:repeat(3,1fr)}.program-card .outline-button{border-radius:1px}.checkin-card{background:#e4e7dc;border-color:#091b1738;border-radius:2px;max-width:1280px}.session-section{background:#d8ddcf}.session-options{background:#162f28}.session-options .small-label,.session-choice-group>span,.session-local-note{color:#e1f3d7ad}.session-choice-group button{color:#e7f1dd;background:#ffffff0a;border-color:#d7f96d40;border-radius:1px}.session-choice-group button.is-selected{color:#092018;border-color:var(--atlas-lime);background:var(--atlas-lime)}.session-preference-button{color:var(--accent-text);background:#63760f0f;border-color:#63760f66;border-radius:1px}.session-plan{padding:42px}.session-plan-head h3{font-size:clamp(30px,3vw,46px)}.weekly-plan-section{background:#e7e8df}.explore-section{color:#eef4e6}.explore-section .section-heading{border-top-color:#d7f96d66}.explore-section .section-heading h2{color:#f3f5e9}.explore-section .section-description{color:#eaf3e0ad}.explore-section .small-label{color:#d7f96dad}.search-panel{max-width:1280px}.search-field{padding-inline:20px}.search-field input{font-size:16px}.search-field input::placeholder{color:#eaf3e073}.quick-category-filter{background:#ffffff09;border-color:#d7f96d33;border-radius:1px}.quick-category-head b{color:#f2f6e8}.quick-category-head span{color:#eaf3e08c}.quick-category-options button{color:#edf5e2cc;background:0 0;border-color:#d7f96d38;border-radius:1px}.quick-category-options button.filter-active{color:#0a211a;border-color:var(--atlas-lime);background:var(--atlas-lime)}.filter-row select,.sort-select select{color:#eaf3df;background:#ffffff0f;border-color:#d7f96d38}.sort-select{color:#e8f3dcb8}.preference-filter-button{color:#092018;border-color:var(--atlas-lime);background:var(--atlas-lime);border-radius:1px}.filter-reset{color:var(--atlas-lime)}.saved-exercise-panel{background:#ffffff0a;border-color:#d7f96d2e;border-radius:1px}.saved-exercise-panel h3{color:#f3f6e8}.saved-exercise-panel>p{color:#eaf3e099}.saved-exercise-list button{border-color:#d7f96d2b}.saved-exercise-list span{color:var(--atlas-lime)}.exercise-grid{background:#d7f96d47;border:1px solid #d7f96d47;grid-template-columns:repeat(3,minmax(0,1fr));max-width:1280px}.exercise-card{color:#f1f5e8;border:0}.exercise-top,.english-name,.exercise-description,.exercise-meta{color:#e8f3dc94}.tag-row span{color:#0a211a;background:#d7f96dc7;border-radius:1px}.exercise-detail{border-color:#d7f96d33}.exercise-detail ul,.exercise-warning{color:#edf5e2bd}.exercise-detail a{color:var(--atlas-lime)}.evidence-scope{background:#d7f96d17;border-color:#d7f96d47;border-radius:1px}.evidence-scope p{color:#eff7e5c7}.evidence-scope small{color:#ffbc9f;border-color:#d7f96d2b}.catalog-pagination{border-top-color:#d7f96d40;max-width:1280px}.catalog-pagination p{color:#ebf4e09e}.catalog-load-more{color:#0a211a;border-color:var(--atlas-lime);background:var(--atlas-lime)}.anatomy-section{background:#f3efe6}.anatomy-info{color:#f0f4e8}.region-title h3{font-size:clamp(48px,5vw,75px)}.related-list span{color:var(--atlas-lime)}.safety-callout{border-radius:1px}.progress-section{background:#dfe0d7}.metric-card,.chart-card,.pr-card,.calendar-card,.insight-row article,.aerobic-trend-row article,.four-week-card{border:1px solid #091b1729;border-radius:2px;box-shadow:7px 7px #091b1714}.metric-card{background:#f7f3eb}.wellness-section .section-heading h2{color:#f2f4e9}.wellness-section .section-heading{border-color:#d7f96d47}.wellness-section .section-description{color:#ecf3e1a8}.wellness-grid{max-width:1280px}.evidence-section{padding-block:128px;position:relative;overflow:hidden}.evidence-section:after{content:"FIT / ATLAS / 001";color:#d7f96d73;letter-spacing:.2em;font:10px DM Mono,monospace;position:absolute;bottom:32px;right:clamp(20px,8vw,128px)}button:focus-visible,a:focus-visible,input:focus-visible,select:focus-visible{outline:2px solid var(--atlas-lime);outline-offset:3px}@media (prefers-reduced-motion:no-preference){.exercise-card,.goal-pills button,.session-choice-group button{transition:transform .18s var(--ease-out),box-shadow .18s var(--ease-out),background .18s var(--ease-out),color .18s var(--ease-out)}}@media (max-width:980px){.exercise-grid{grid-template-columns:repeat(2,minmax(0,1fr))}.program-grid,.session-builder,.anatomy-grid,.weekly-plan-grid,.routine-card{border-radius:2px}}@media (max-width:700px){.topbar .dark-button{padding:9px 10px}.hero:before{font-size:7px;top:18px;left:20px}.program-selector,.program-card,.session-options,.session-plan{padding:25px 21px}.program-exercise-list{grid-template-columns:1fr}.checkin-card{padding:18px}.exercise-grid{grid-template-columns:1fr}.exercise-card{min-height:292px}.quick-category-head{align-items:flex-start}.filter-head-actions{justify-content:flex-start}.metric-card,.chart-card,.pr-card,.calendar-card,.insight-row article,.aerobic-trend-row article,.four-week-card{box-shadow:4px 4px #091b1714}.evidence-section{padding-block:86px}}.menu-button{color:#edf4e5}@media (max-width:700px){.nav{color:#eef5e6}.nav a{color:#eef5e6cc;font-size:11px}.nav a:hover{color:var(--atlas-lime)}}:root{--ink:#0a0e0d;--ink-2:#161e1b;--paper:#f5f3ed;--cloud:#e8e7df;--atlas-lime:#d8ff4f;--warm:#ff4d3d;--line:#0a0e0d29}body{font-weight:500}.brand,.nav a,.ghost-button,.eyebrow,.small-label{font-family:Oswald,IBM Plex Sans KR,sans-serif}.hero h1,.section-heading h2,.program-card h3,.session-plan-head h3,.region-title h3,.wellness-card h3,.evidence-section h2{letter-spacing:-.065em;font-family:Black Han Sans,IBM Plex Sans KR,sans-serif;font-weight:400}.topbar{border-bottom-color:#d8ff4f33}.brand-mark{border-color:var(--atlas-lime)}.topbar .dark-button{color:#0a0e0d;background:var(--atlas-lime);font-weight:800}.nav a,.ghost-button{letter-spacing:.13em}.hero{grid-template-columns:minmax(0,1fr) minmax(370px,.82fr);column-gap:clamp(30px,5vw,82px);padding-bottom:38px}.hero:before{content:"FIT ATLAS  /  PERFORMANCE JOURNAL  /  2026";color:#d8ff4fcc}.hero:after{background-image:linear-gradient(#d8ff4f12 1px,#0000 1px),linear-gradient(90deg,#d8ff4f12 1px,#0000 1px);-webkit-mask-image:linear-gradient(90deg,#000 0%,#0000008c 54%,#0000 78%);mask-image:linear-gradient(90deg,#000,#0000008c 54%,#0000 78%)}.hero h1{text-transform:uppercase}.light-button{color:#070c0a;background:var(--atlas-lime);font-weight:800}.text-button{font-weight:700}.section-heading:before{background:var(--warm);width:90px}.section-description{font-weight:500}.program-section{background:#f5f3ed}.program-selector{background:#e1e3db}.program-card{background:#111815}.goal-pills button.is-selected,.session-choice-group button.is-selected{color:#0a0e0d;background:var(--atlas-lime);border-color:var(--atlas-lime)}.explore-section{background:#0a0e0d}.explore-section .section-heading:before{background:var(--atlas-lime)}.exercise-card:nth-child(3n+2){background:#101512}.exercise-card:nth-child(3n){background:#202925}.wellness-section{background:#111815}@media (max-width:700px){.hero{padding-top:88px}}.site-shell{--scene-primary:#d8ff4f;--scene-glow:#d8ff4f38;--scene-deep:#0a0e0d;isolation:isolate;transition:--scene-primary .7s;position:relative}.site-shell.scene-explore{--scene-primary:#d8ff4f;--scene-glow:#d8ff4f47;--scene-deep:#08120d}.site-shell.scene-anatomy{--scene-primary:#ff7a59;--scene-glow:#ff7a593d;--scene-deep:#211711}.site-shell.scene-progress{--scene-primary:#80baff;--scene-glow:#80baff3d;--scene-deep:#101827}.site-shell.scene-wellness{--scene-primary:#e6a7e6;--scene-glow:#e6a7e638;--scene-deep:#201723}.cinematic-backdrop{z-index:-1;pointer-events:none;background:radial-gradient(circle at 82% 6%,var(--scene-glow),transparent 30%),radial-gradient(circle at 8% 92%,var(--scene-primary),transparent 36%),var(--scene-deep);position:fixed;inset:0;overflow:hidden}@supports (color:color-mix(in lab,red,red)){.cinematic-backdrop{background:radial-gradient(circle at 82% 6%,var(--scene-glow),transparent 30%),radial-gradient(circle at 8% 92%,color-mix(in srgb,var(--scene-primary)20%,transparent),transparent 36%),var(--scene-deep)}}.cinematic-backdrop{transition:background .85s cubic-bezier(.23,1,.32,1)}.cinematic-orb{aspect-ratio:1;border:1px solid var(--scene-primary);width:min(62vw,880px);display:block;position:absolute}@supports (color:color-mix(in lab,red,red)){.cinematic-orb{border:1px solid color-mix(in srgb,var(--scene-primary)42%,transparent)}}.cinematic-orb{filter:blur(.2px);opacity:.52;border-radius:50%;transition:transform 1s cubic-bezier(.23,1,.32,1),border-color .8s,opacity .8s}.orb-one{box-shadow:0 0 0 8vw var(--scene-primary),0 0 0 16vw var(--scene-primary);top:-38vh;right:-20vw}@supports (color:color-mix(in lab,red,red)){.orb-one{box-shadow:0 0 0 8vw color-mix(in srgb,var(--scene-primary)7%,transparent),0 0 0 16vw color-mix(in srgb,var(--scene-primary)3%,transparent)}}.orb-two{opacity:.24;width:min(75vw,1020px);bottom:-44vh;left:-28vw}.scene-explore .orb-one{transform:translate(-14vw,24vh)scale(.74)}.scene-anatomy .orb-one{transform:translate(-28vw,46vh)scale(1.12)}.scene-progress .orb-one{transform:translate(-47vw,59vh)scale(.68)}.scene-wellness .orb-one{transform:translate(-20vw,77vh)scale(1.2)}.cinematic-gridlines{background-image:linear-gradient(var(--scene-primary)1px,transparent 1px),linear-gradient(90deg,var(--scene-primary)1px,transparent 1px);position:absolute;inset:0}@supports (color:color-mix(in lab,red,red)){.cinematic-gridlines{background-image:linear-gradient(color-mix(in srgb,var(--scene-primary)32%,transparent)1px,transparent 1px),linear-gradient(90deg,color-mix(in srgb,var(--scene-primary)32%,transparent)1px,transparent 1px)}}.cinematic-gridlines{background-size:86px 86px;transition:background-image .8s,opacity .8s;-webkit-mask-image:linear-gradient(135deg,#000,#0000 72%);mask-image:linear-gradient(135deg,#000,#0000 72%)}.cinematic-hud{letter-spacing:.2em;writing-mode:vertical-rl;font:10px Oswald,sans-serif;transition:color .8s;position:absolute;bottom:22px;right:clamp(18px,4vw,64px);transform:rotate(180deg)}.topbar{position:sticky}.topbar:after{content:"";background:var(--scene-primary);transform-origin:0;opacity:.8;height:1px;transition:background .7s,transform .7s cubic-bezier(.23,1,.32,1);position:absolute;bottom:-1px;left:0;right:0;transform:scaleX(.12)}.site-shell:not(.scene-home) .topbar:after{transform:scaleX(1)}.nav a{position:relative}.nav a:after{content:"";background:var(--scene-primary);transform-origin:100%;width:100%;height:1px;transition:transform .22s,background .7s;position:absolute;bottom:-8px;left:0;transform:scaleX(0)}.nav a[aria-current=page]{color:var(--scene-primary)}.nav a[aria-current=page]:after{transform-origin:0;transform:scaleX(1)}main{z-index:1;position:relative}.section-pad{transition:background .7s cubic-bezier(.23,1,.32,1),box-shadow .7s}.scene-explore .explore-section{box-shadow:inset 0 0 180px var(--scene-primary)}@supports (color:color-mix(in lab,red,red)){.scene-explore .explore-section{box-shadow:inset 0 0 180px color-mix(in srgb,var(--scene-primary)9%,transparent)}}.scene-anatomy .anatomy-section{box-shadow:inset 0 0 180px var(--scene-primary)}@supports (color:color-mix(in lab,red,red)){.scene-anatomy .anatomy-section{box-shadow:inset 0 0 180px color-mix(in srgb,var(--scene-primary)12%,transparent)}}.scene-progress .progress-section{box-shadow:inset 0 0 180px var(--scene-primary)}@supports (color:color-mix(in lab,red,red)){.scene-progress .progress-section{box-shadow:inset 0 0 180px color-mix(in srgb,var(--scene-primary)12%,transparent)}}.scene-wellness .wellness-section{box-shadow:inset 0 0 180px var(--scene-primary)}@supports (color:color-mix(in lab,red,red)){.scene-wellness .wellness-section{box-shadow:inset 0 0 180px color-mix(in srgb,var(--scene-primary)11%,transparent)}}.scene-progress .metric-icon{background:var(--scene-primary)}.scene-wellness .wellness-card:after{color:var(--scene-primary)}.scene-explore .exercise-card:hover{box-shadow:inset 0 0 0 2px var(--scene-primary),inset 0 -10px 0 var(--scene-primary)}@supports (color:color-mix(in lab,red,red)){.scene-explore .exercise-card:hover{box-shadow:inset 0 0 0 2px var(--scene-primary),inset 0 -10px color-mix(in srgb,var(--scene-primary)10%,transparent)}}.scene-anatomy .section-heading:before,.scene-progress .section-heading:before,.scene-wellness .section-heading:before{background:var(--scene-primary)}@media (prefers-reduced-motion:no-preference){.cinematic-orb{animation:16s ease-in-out infinite alternate cinematic-drift}.orb-two{animation-delay:-6s}}@keyframes cinematic-drift{0%{translate:0}to{translate:3vw -2vh}}@media (prefers-reduced-motion:reduce){.cinematic-backdrop,.cinematic-orb,.cinematic-gridlines,.topbar:after,.section-pad,.nav a:after{transition:none!important;animation:none!important}}@media (max-width:700px){.cinematic-gridlines{opacity:.13;background-size:52px 52px}.cinematic-hud{font-size:8px;bottom:12px;right:10px}.cinematic-orb{width:120vw}.orb-one{top:-20vh;right:-60vw}.nav a:after{bottom:-4px}.topbar:after{transform:scaleX(.3)}}.start-dock{z-index:4;background:#f6f4ee;border:1px solid #090e0d38;grid-template-columns:minmax(270px,.72fr) minmax(0,1.28fr);max-width:1320px;margin:-34px auto 0;display:grid;position:relative;box-shadow:16px 18px #090e0d1f}.start-dock-intro h2{font:400 clamp(34px,3.5vw,52px)/.97 Black Han Sans,IBM Plex Sans KR,sans-serif}.start-dock-intro>p:last-child{color:#f5f7eeb8;max-width:285px;margin:0;font-size:12px;line-height:1.65}.start-dock-actions{grid-template-columns:repeat(4,1fr);display:grid}.start-action{text-align:left;border:0;border-right:1px solid #090e0d2e;flex-direction:column;align-items:flex-start;padding:25px 22px;display:flex;position:relative}.start-action:last-child{border-right:0}.start-action span{align-items:center;gap:7px;font-size:11px;font-weight:800;display:flex}.start-action b{letter-spacing:-.055em;margin-top:auto;font:600 17px/1.23 IBM Plex Sans KR,sans-serif}.start-action>svg{position:absolute;bottom:20px;right:18px}.start-action:hover{z-index:1;color:#0a0e0d}.start-action:hover span{color:#213426}.start-action-record{color:#f5f6ed}.start-action-record span{color:#d8ff4fc2}.start-action-record:hover{color:#0a0e0d;background:#80baff}.start-action-record:hover span{color:#203344}.today-command{grid-template-columns:minmax(0,1fr) minmax(430px,.78fr);display:grid}.today-command-copy{padding:33px 36px}.today-command-title{align-items:center;gap:12px;display:flex}.today-command-title svg{color:var(--atlas-lime)}.today-command-title h2{margin:0;font:400 clamp(26px,2.5vw,39px)/1 Black Han Sans,IBM Plex Sans KR,sans-serif}.today-command-copy>p:not(.eyebrow){color:#f5f7eeb3;max-width:580px;margin:11px 0 20px;font-size:12px;line-height:1.65}.today-command-copy .dark-button{color:#0b100d;background:var(--atlas-lime)}.today-command-meta{border-left:1px solid #d8ff4f33;grid-template-columns:repeat(3,1fr);display:grid}.today-command-meta article{border-right:1px solid #d8ff4f29;flex-direction:column;justify-content:center;min-width:0;padding:28px 21px;display:flex}.today-command-meta article:last-child{border-right:0}.today-command-meta span{letter-spacing:.15em;font:10px Oswald,sans-serif}.today-command-meta b{letter-spacing:-.04em;margin-top:7px;font:600 38px/1 Oswald,sans-serif}.today-command-meta b small{color:var(--accent-text);letter-spacing:0;margin-left:3px;font-size:12px}.today-command-meta p{margin:6px 0 0;font-size:10px;line-height:1.4}@media (max-width:1320px){.start-dock,.today-command{margin-left:20px;margin-right:20px}}@media (max-width:980px){.start-dock{grid-template-columns:1fr;margin-top:0}.start-dock-intro{grid-template-columns:.8fr 1.2fr;align-items:end;gap:24px;display:grid}.start-dock-intro h2{margin:0}.today-command{grid-template-columns:1fr}.today-command-meta{border-top:1px solid #d8ff4f33;border-left:0}}@media (max-width:700px){.start-dock,.today-command{margin-left:0;margin-right:0}.start-dock-intro{display:block}.start-dock-intro h2{margin-bottom:12px}.start-action{border-bottom:1px solid #090e0d2e}.start-action:nth-child(2n){border-right:0}.today-command-copy{padding:28px 20px}.today-command-title h2{font-size:30px}}.explore-launcher{color:#f4f7ed;background:linear-gradient(110deg,#12251f,#0f1714 62%,#17231d);border:1px solid #d8ff4f52;max-width:1280px;margin:0 auto 20px}.explore-launcher-head{border-bottom:1px solid #d8ff4f2e;grid-template-columns:1fr minmax(280px,.7fr);gap:30px;padding:28px 30px 23px;display:grid}.explore-launcher-head .eyebrow{color:var(--atlas-lime)}.explore-launcher-head h3{letter-spacing:-.06em;margin:6px 0 0;font:400 clamp(27px,3vw,42px)/1 Black Han Sans,IBM Plex Sans KR,sans-serif}.explore-launcher-head>p{color:#f3f7edad;align-self:end;margin:0;font-size:12px;line-height:1.65}.explore-paths{grid-template-columns:repeat(4,1fr);display:grid}.explore-paths button{color:#f4f7ed;text-align:left;min-height:144px;transition:color .2s var(--ease-out),background .2s var(--ease-out),transform .2s var(--ease-out);background:0 0;border:0;border-right:1px solid #d8ff4f2e;grid-template-rows:auto 1fr;grid-template-columns:1fr auto;padding:21px;display:grid;position:relative}.explore-paths button:last-child{border-right:0}.explore-paths button svg:first-child{color:var(--atlas-lime)}.explore-paths button span{letter-spacing:-.05em;grid-column:1/-1;align-self:end;margin-top:14px;font-size:16px;font-weight:800}.explore-paths button small{color:#f3f7ed9e;grid-column:1/-1;margin-top:4px;font-size:11px}.explore-paths button>svg:last-child{opacity:0;transition:opacity .2s,transform .2s;position:absolute;bottom:20px;right:18px;transform:translate(-4px)}.explore-paths button:hover,.explore-paths button.is-selected{color:#0b100d;background:var(--atlas-lime);transform:translateY(-5px)}.explore-paths button:hover svg:first-child,.explore-paths button.is-selected svg:first-child,.explore-paths button.is-selected small,.explore-paths button:hover small{color:#203426}.explore-paths button:hover>svg:last-child,.explore-paths button.is-selected>svg:last-child{opacity:1;transform:translate(0)}.explore-selection-state{color:#f4f7edc7;border-top:1px solid #d8ff4f2e;align-items:center;gap:10px;padding:15px 30px;font-size:12px;display:flex}.explore-selection-state>span{color:var(--atlas-lime);letter-spacing:.15em;font:10px Oswald,sans-serif}.explore-selection-state b{color:#fff}.explore-selection-state p{margin:0 0 0 auto}.explore-selection-state strong{color:var(--atlas-lime);font:700 20px Oswald,sans-serif}@media (max-width:700px){.explore-launcher-head{grid-template-columns:1fr;gap:12px;padding:24px 20px 19px}.explore-launcher-head h3{font-size:31px}.explore-paths{grid-template-columns:1fr 1fr}.explore-paths button{border-bottom:1px solid #d8ff4f2e;min-height:128px;padding:17px}.explore-paths button:nth-child(2n){border-right:0}.explore-paths button span{font-size:14px}.explore-selection-state{flex-wrap:wrap;align-items:flex-start;padding:15px 20px}.explore-selection-state p{width:100%;margin:0}}.session-launcher{color:#f4f7ed;background:#101a16;border:1px solid #d8ff4f47;grid-template-columns:minmax(300px,.8fr) minmax(0,1.2fr);max-width:1280px;margin:0 auto 20px;display:grid}.session-launcher-head{background:linear-gradient(145deg,#18362b,#101a16 72%);border-right:1px solid #d8ff4f2e;flex-direction:column;justify-content:space-between;min-height:248px;padding:29px;display:flex}.session-launcher-head .eyebrow{color:var(--atlas-lime)}.session-launcher-head h3{letter-spacing:-.065em;margin:7px 0 0;font:400 clamp(31px,3.4vw,49px)/.96 Black Han Sans,IBM Plex Sans KR,sans-serif}.session-launcher-head h3 em{color:var(--atlas-lime);font-style:normal}.session-launcher-head>p{color:#f4f7eda8;max-width:310px;margin:0;font-size:12px;line-height:1.65}.session-quick-starts{grid-template-columns:repeat(3,1fr);display:grid}.session-quick-starts button{color:#f4f7ed;text-align:left;min-height:190px;transition:transform .2s var(--ease-out),color .2s ease,background .2s ease;background:0 0;border:0;border-right:1px solid #d8ff4f29;grid-template-rows:auto 1fr;grid-template-columns:1fr auto;padding:24px 20px;display:grid;position:relative}.session-quick-starts button:last-child{border-right:0}.session-quick-starts button svg:first-child{color:var(--atlas-lime)}.session-quick-starts button span{color:inherit;letter-spacing:-.05em;grid-column:1/-1;align-self:end;font-size:16px;font-weight:800}.session-quick-starts button small{color:#f4f7ed99;grid-column:1/-1;margin-top:5px;font-size:11px}.session-quick-starts button>svg:last-child{opacity:0;transition:opacity .2s,transform .2s;position:absolute;bottom:22px;right:17px;transform:translate(-5px)}.session-quick-starts button:hover,.session-quick-starts button.is-selected{color:#0a110e;background:var(--atlas-lime);transform:translateY(-6px)}.session-quick-starts button:hover svg:first-child,.session-quick-starts button.is-selected svg:first-child,.session-quick-starts button:hover small,.session-quick-starts button.is-selected small{color:#274235}.session-quick-starts button:hover>svg:last-child,.session-quick-starts button.is-selected>svg:last-child{opacity:1;transform:translate(0)}.session-current-state{color:#f4f7edb8;border-top:1px solid #d8ff4f29;grid-column:1/-1;align-items:center;gap:11px;padding:15px 29px;font-size:12px;display:flex}.session-current-state>span{color:var(--atlas-lime);letter-spacing:.15em;font:10px Oswald,sans-serif}.session-current-state b{color:#fff}.session-current-state p{align-items:center;gap:6px;margin:0 0 0 auto;font-size:11px;display:inline-flex}.session-plan-actions{gap:10px;margin-top:22px;display:flex}.session-save-button,.session-log-button{border:1px solid #d8ff4f61;justify-content:center;align-items:center;gap:7px;min-height:42px;padding:0 15px;font-size:12px;font-weight:800;display:inline-flex}.session-log-button:hover{color:#0a110e;background:#edf4e4}@media (max-width:980px){.session-launcher{grid-template-columns:1fr}.session-launcher-head{border-bottom:1px solid #d8ff4f2e;border-right:0;gap:25px;min-height:0}.session-current-state{grid-column:auto}.session-quick-starts{grid-template-columns:repeat(3,1fr)}}@media (max-width:700px){.session-launcher-head{padding:25px 20px}.session-launcher-head h3{font-size:36px}.session-quick-starts{grid-template-columns:1fr}.session-quick-starts button{border-bottom:1px solid #d8ff4f29;border-right:0}.session-quick-starts button small{margin:0}.session-current-state{flex-direction:column;align-items:flex-start;padding:16px 20px}.session-current-state p{margin:0}.session-plan-actions{flex-direction:column}.session-save-button,.session-log-button{width:100%}.session-quick-starts button{grid-template-rows:auto auto;grid-template-columns:24px minmax(0,1fr) auto;column-gap:10px;min-height:84px;padding:14px 18px}.session-quick-starts button svg:first-child{grid-row:1/3;align-self:center}.session-quick-starts button span{grid-area:1/2;align-self:end;font-size:15px}.session-quick-starts button small{text-overflow:ellipsis;white-space:nowrap;grid-area:2/2;align-self:start;font-size:10px;line-height:1.35;overflow:hidden}.session-quick-starts button>svg:last-child{opacity:1;grid-area:1/3/3;align-self:center;position:static;transform:none}.session-current-state{gap:7px}}.empty-state-action{color:#0b100d;background:var(--atlas-lime);border:0;align-items:center;gap:6px;margin-top:14px;padding:9px 12px;font-size:11px;font-weight:800;display:inline-flex}.chart-empty p strong{color:#0d2922}.recovery-start{border-left:3px solid var(--atlas-lime);align-items:center;gap:26px;max-width:1280px;margin:0 auto 18px;padding:24px 26px;display:flex}.recovery-start h3{letter-spacing:-.05em;margin:5px 0 7px;font:400 clamp(24px,2.7vw,36px)/1 Black Han Sans,IBM Plex Sans KR,sans-serif}.recovery-start>div:first-child>p:last-child{color:#ecf5e7b3;max-width:630px;margin:0;font-size:12px;line-height:1.65}.recovery-start-actions{flex-direction:column;gap:8px;min-width:260px;margin-left:auto;display:flex}.recovery-primary,.recovery-secondary{border:1px solid #d8ff4f59;justify-content:center;align-items:center;gap:7px;min-height:40px;padding:0 13px;font-size:11px;font-weight:800;display:inline-flex}.form-steps{border-bottom:1px solid #091b171f;gap:7px;padding:0 26px 15px;display:flex}.form-steps span{color:#091b1780;background:#e9ece4;border-radius:999px;padding:5px 8px;font-size:10px;font-weight:800}.form-steps .is-active{color:#0b100d;background:var(--atlas-lime)}.log-helper{color:#365148;border-left:2px solid var(--atlas-lime);background:#edf1e9;margin:16px 26px 0;padding:11px 12px;font-size:12px;line-height:1.55}.log-helper strong{color:#0d2922}.log-form label small{color:#597168;font-size:10px;font-weight:500}.form-submit{min-height:48px}.modal-description strong{color:#0d2922}@media (max-width:700px){.recovery-start{flex-direction:column;align-items:flex-start;padding:22px 20px}.recovery-start-actions{width:100%;min-width:0;margin-left:0}.form-steps{padding:0 20px 14px}.log-helper{margin-left:20px;margin-right:20px}.log-form{padding-top:18px}}:where(button,a,input,select):focus-visible{outline-offset:3px;outline:3px solid #d8ff4f}.storage-warning{width:min(430px,100vw - 36px)}.storage-warning svg{margin-top:2px}@media (max-width:700px){.menu-button,.topbar-actions .dark-button,.icon-button,.recovery-primary,.recovery-secondary,.empty-state-action{min-height:44px}.storage-warning{width:calc(100vw - 24px)}}@media (prefers-reduced-motion:reduce){*,:before,:after{scroll-behavior:auto!important;transition-duration:.01ms!important;animation-duration:.01ms!important;animation-iteration-count:1!important}}.ascii-axis-rom{border-top:1px solid var(--ascii-accent);grid-template-columns:auto 1fr auto;align-items:center;gap:6px 8px;margin-top:8px;padding:7px 8px;display:grid}@supports (color:color-mix(in lab,red,red)){.ascii-axis-rom{border-top:1px solid color-mix(in srgb,var(--ascii-accent)28%,transparent)}}.ascii-axis-rom{border-bottom:1px solid var(--ascii-accent)}@supports (color:color-mix(in lab,red,red)){.ascii-axis-rom{border-bottom:1px solid color-mix(in srgb,var(--ascii-accent)28%,transparent)}}.axis-points{justify-content:space-between;align-items:center;width:42px;height:14px;display:flex;position:relative}.axis-points:before{background:var(--ascii-accent);content:"";height:2px;position:absolute;left:5px;right:5px}.axis-points i,.axis-points b{z-index:1;border:2px solid var(--ascii-surface);background:var(--ascii-accent);border-radius:50%;width:8px;height:8px;display:block;position:relative}.axis-points b{width:10px;height:10px;box-shadow:0 0 0 2px var(--ascii-accent);background:#fff}.ascii-axis-rom p{color:#4d6b60;margin:0;font-size:9px;line-height:1.4}.ascii-axis-rom p b{color:var(--ascii-accent)}.rom-badge{color:#fff;background:var(--ascii-accent);white-space:nowrap;border-radius:999px;padding:3px 5px;font:8px DM Mono,monospace}.rom-badge.rom-작음{background:#5b7f9e}.rom-badge.rom-보통{background:#a76a3f}.rom-badge.rom-큼{background:#8a5e99}.ascii-axis-rom small{color:#597168;grid-column:1/-1;font-size:9px;line-height:1.4}@media (max-width:460px){.ascii-axis-rom{grid-template-columns:auto 1fr}.rom-badge{grid-column:1/-1;justify-self:start}}.rom-filter{align-items:center;gap:10px;padding:10px 0 2px;display:flex}.rom-filter>div{flex-wrap:wrap;gap:5px;display:flex}.rom-filter button{color:#49645a;background:#f8faf7;border:1px solid #cad7ce;padding:6px 8px;font-size:10px;font-weight:800}.rom-filter button.is-selected{color:#1c3d31;background:#dcf1e0;border-color:#8aa995}.rom-badge{cursor:pointer;border:0}.rom-badge:focus-visible,.rom-filter button:focus-visible{outline-offset:2px;outline:2px solid #d8ff4f}.rom-recommendation-modal{max-width:620px}.rom-recommendation-grid{grid-template-columns:1fr 1fr;gap:8px;margin:14px 0;display:grid}.rom-recommendation-grid article{background:#f5faf5;border:1px solid #d7e3db;padding:11px}.rom-recommendation-grid ul{color:#476359;gap:7px;margin:8px 0 0;padding-left:15px;font-size:11px;line-height:1.5;display:grid}@media (max-width:760px){.rom-filter{flex-direction:column;align-items:flex-start;gap:5px}.rom-recommendation-grid{grid-template-columns:1fr}}.library-actions{justify-items:end;gap:7px;display:grid}.library-actions .rom-filter{padding:0}.library-actions .rom-filter .small-label{display:none}@media (max-width:760px){.library-actions{justify-items:start}.library-actions .rom-filter{display:flex}.library-actions{gap:9px;width:100%}.library-actions .rom-filter{scrollbar-width:thin;flex-direction:row;align-items:center;width:100%;padding:2px 0 5px;overflow-x:auto}.library-actions .rom-filter button{flex:none;min-height:38px;padding:7px 10px}.library-actions .rom-readiness-inline{width:100%}.library-actions .rom-readiness-inline button{min-height:38px}}.rom-readiness-inline{color:#254638;text-align:left;background:#eff8ee;border:1px solid #b7cfbd;gap:3px;max-width:245px;padding:9px 10px;display:grid}.rom-readiness-inline>span{color:#567363;letter-spacing:.08em;text-transform:uppercase;font-family:DM Mono,monospace;font-size:9px;font-weight:800}.rom-readiness-inline b{font-size:11px;line-height:1.3}.rom-readiness-inline p{color:#5b7466;margin:0;font-size:10px}.rom-readiness-inline button{color:#173c2a;background:#d8ff4f;border:1px solid #8eb49a;justify-content:center;align-items:center;gap:4px;margin-top:3px;padding:6px 7px;font-size:10px;font-weight:900;display:inline-flex}.alternative-exercise-link{color:#214a35;text-align:left;background:#f8fcf7;border:1px solid #bed2c2;grid-template-columns:1fr auto;gap:3px 7px;width:100%;padding:8px;display:grid}.alternative-exercise-link b{font-size:11px}.alternative-exercise-link span{color:#587466;grid-column:1/2;font-size:10px;line-height:1.4}.alternative-exercise-link svg{grid-area:1/2/3;align-self:center}.alternative-exercise-link:focus-visible{outline-offset:2px;outline:2px solid #d8ff4f}@media (max-width:760px){.rom-readiness-inline{width:100%;max-width:none}.library-actions .rom-readiness-inline{display:grid}}.checkin-controls label{gap:8px}.checkin-controls label b{color:#214a35;background:#f6fbf5;border:1px solid #8faea0;justify-content:center;min-width:42px;padding:3px 5px;font-family:DM Mono,monospace;font-size:10px;display:inline-flex}.checkin-controls input[type=range]{accent-color:#b7e83e;cursor:pointer;width:100%;min-height:24px}.checkin-controls input[type=range]:focus-visible{outline-offset:4px;outline:2px solid #d8ff4f}.checkin-controls label:after{color:#60796c;content:"1 낮음 · 3 보통 · 5 높음  |  0.5 단계 조절";letter-spacing:-.02em;font-family:DM Mono,monospace;font-size:9px}.alternative-exercise-actions{gap:5px;display:grid}.alternative-routine-add{color:#163f2b;background:#d8ff4f;border:1px solid #95b8a2;justify-content:center;align-items:center;gap:4px;width:100%;padding:6px 8px;font-size:10px;font-weight:900;display:inline-flex}.rom-status-dashboard{margin:24px 0;padding:20px}.rom-status-head{justify-content:space-between;align-items:start;gap:20px;display:flex}.rom-status-head h3{margin:4px 0;font-size:clamp(20px,2vw,30px)}.rom-status-head p{color:#b7c9bc;max-width:640px;margin:0;font-size:12px;line-height:1.65}.rom-status-head>div:last-child{text-align:right;justify-items:end;gap:4px;font-family:DM Mono,monospace;font-size:10px;display:grid}.rom-status-head>div:last-child b{font-size:24px}.rom-status-week{grid-template-columns:repeat(7,minmax(0,1fr));gap:7px;margin-top:17px;display:grid}.rom-status-week article{border:1px solid #2b4439;min-height:142px;padding:9px;display:grid}.rom-status-week article>span{font-family:DM Mono,monospace;font-size:10px}.rom-status-week article p{margin:auto 0;font-size:10px;line-height:1.4}.rom-status-week article.has-status>b{margin-top:6px;font-size:12px}.rom-status-week article.has-status small{font-family:DM Mono,monospace;font-size:9px}.rom-status-bars{border-bottom:1px solid #375748;align-items:end;gap:5px;height:64px;margin-top:8px;padding:4px;display:flex}.rom-status-bars i{width:50%;min-height:4px;display:block}.rom-status-bars .energy,.rom-status-legend .energy{background:#d8ff4f}.rom-status-legend{color:#b5c7ba;flex-wrap:wrap;gap:12px;margin-top:12px;font-family:DM Mono,monospace;font-size:10px;display:flex}.rom-status-legend span{align-items:center;gap:5px;display:inline-flex}.rom-status-legend i{width:9px;height:9px}@media (max-width:700px){.rom-status-dashboard{padding:15px}.rom-status-head{display:grid}.rom-status-head>div:last-child{text-align:left;justify-items:start}.rom-status-week{gap:4px}.rom-status-week article{min-height:124px;padding:6px}.rom-status-bars{gap:3px;height:52px}.checkin-controls label:after{font-size:8px}}.rom-export-button{color:#18392a;background:#d8ff4f;border:0;align-items:center;gap:5px;margin-bottom:4px;padding:6px 8px;font-family:DM Mono,monospace;font-size:10px;font-weight:900;display:inline-flex}.rom-export-button:disabled{cursor:wait;opacity:.7}@media (prefers-reduced-motion:no-preference){.weekly-progress-track i{transform-origin:0;animation:weekly-progress-reveal .42s var(--ease-out,cubic-bezier(.23,1,.32,1))}}@keyframes weekly-progress-reveal{0%{transform:scaleX(0)}to{transform:scaleX(1)}}.completion-celebration{z-index:60;border:1px solid #d8ff4f;grid-template-columns:1fr auto;gap:10px 18px;max-width:390px;padding:18px;display:grid;position:fixed;bottom:22px;right:22px;box-shadow:0 18px 46px #00000057}.completion-celebration h2{margin:3px 0 7px;font:500 25px/1.05 Fraunces,serif}.completion-celebration p:last-child{color:#d0e3d4;margin:0;font-size:11px;line-height:1.55}.completion-celebration button{border:0;align-self:end;padding:7px 10px;font-size:11px;font-weight:900}.celebration-confetti{color:#ffce5c;letter-spacing:8px;white-space:nowrap;grid-column:1/-1;font-size:20px}@media (prefers-reduced-motion:no-preference){.celebration-confetti{animation:confetti-pop .7s var(--ease-out,cubic-bezier(.23,1,.32,1))}}@keyframes confetti-pop{0%{opacity:0;transform:translateY(12px)scale(.95)}to{opacity:1;transform:translateY(0)scale(1)}}.dashboard-export-note{border:1px solid #355446;grid-template-columns:.8fr 1.4fr auto;align-items:end;gap:8px;margin:14px 0;padding:10px;display:grid}.dashboard-export-note label{gap:4px;font-family:DM Mono,monospace;font-size:9px;display:grid}.dashboard-export-note input,.dashboard-export-note textarea{box-sizing:border-box;border:1px solid #486b59;width:100%;padding:6px;font:11px IBM Plex Sans KR,sans-serif}.dashboard-export-note textarea{resize:vertical;min-height:32px}.dashboard-export-note small{font-size:9px;line-height:1.35}.monthly-rom-summary{border-top:1px solid #365446;margin-top:18px;padding-top:15px}.monthly-rom-summary h4{color:#edf7ef;margin:2px 0 4px;font-size:16px}.monthly-rom-summary p{color:#a9c1b1;max-width:620px;margin:0;font-size:10px;line-height:1.5}.monthly-rom-bars{grid-template-columns:repeat(4,minmax(0,1fr));gap:8px;margin-top:12px;display:grid}.monthly-rom-bars article{justify-items:center;gap:4px;font:10px DM Mono,monospace;display:grid}.monthly-bar-pair{border-bottom:1px solid #3b5d4d;align-items:end;gap:5px;width:100%;height:78px;padding:4px;display:flex}.monthly-bar-pair i{width:50%;min-height:3px}.monthly-bar-pair .completion,.monthly-rom-legend .completion{background:#d8ff4f}.monthly-bar-empty{color:#5d7566;border-bottom:1px solid #3b5d4d;place-items:center;width:100%;height:78px;display:grid}.monthly-rom-legend{color:#b8cfbf;gap:10px;margin-top:8px;font:10px DM Mono,monospace;display:flex}.monthly-rom-legend span{align-items:center;gap:4px;display:inline-flex}.monthly-rom-legend i{width:8px;height:8px}@media (max-width:700px){.completion-celebration{max-width:none;bottom:12px;left:12px;right:12px}.dashboard-export-note{grid-template-columns:1fr}.monthly-rom-bars{gap:5px}}.mobile-quick-nav{display:none}.advanced-filter-control{border-top:1px solid #46695457;padding-top:12px}.advanced-filter-control span{color:#9bb8a4;font-size:11px;line-height:1.45}.advanced-filter-control+.filter-row{margin-top:10px}.session-options{align-content:start}.session-plan-head{border-bottom:1px solid #17312c1a;padding-bottom:18px}.session-plan-head>div>p:last-child{max-width:640px}.session-plan-head>span{box-shadow:inset 3px 0 0 var(--atlas-lime);border:1px solid #d6e4bd;align-self:center}.session-blocks{grid-template-columns:repeat(3,minmax(0,1fr));gap:10px;margin-top:18px}.session-block{background:#fffef9;border:1px solid #dce6d8;border-top:3px solid #c8e65f;border-radius:12px;min-width:0;padding:14px}.session-block>span{background:#eff8d8;border-radius:999px;margin-bottom:10px;padding:4px 6px;font-size:9px;font-weight:800;display:inline-flex}.session-block .small-label{color:#283f37;min-height:30px;margin:0;font-size:11px;line-height:1.35}.session-block ul{gap:7px;margin-top:10px;padding:0;list-style:none;display:grid}.session-block li{color:#46675e;background:#f6f9f2;border:1px solid #e1e9de;border-radius:8px;min-height:38px;padding:8px 8px 8px 23px;font-size:10px;line-height:1.48;position:relative}.session-block li:before{content:"";background:#a6c623;border-radius:50%;width:6px;height:6px;position:absolute;top:12px;left:9px}.session-plan-actions{border-top:1px solid #17312c1a;padding-top:16px}.session-plan-actions .session-save-button{box-shadow:0 8px 16px #97b81929}.session-plan-actions .session-log-button{border-color:#bdccbf}@media (max-width:860px){.session-blocks{grid-template-columns:1fr}.session-block{grid-template-columns:42px minmax(0,1fr);align-items:start;column-gap:9px;display:grid}.session-block>span{align-self:start;margin:0}.session-block .small-label{min-height:0}.session-block ul{grid-column:1/-1;grid-template-columns:repeat(2,minmax(0,1fr))}.session-block li{min-height:0}}@media (max-width:700px){.session-plan-head{padding-bottom:14px}.session-blocks{gap:9px;margin-top:14px}.session-block{grid-template-columns:38px minmax(0,1fr);padding:12px}.session-block ul{grid-template-columns:1fr;margin-top:9px}.session-block li{min-height:40px;padding:9px 10px 9px 24px;font-size:11px}.session-plan-actions{gap:8px;padding-top:14px}.session-plan-actions .session-save-button,.session-plan-actions .session-log-button{min-height:46px}}@media (max-width:760px){.site-shell{padding-bottom:72px}.mobile-quick-nav{z-index:45;-webkit-backdrop-filter:blur(13px);backdrop-filter:blur(13px);background:#0a140ff2;border:1px solid #d8ff4f7a;grid-template-columns:repeat(4,1fr);gap:4px;padding:6px;display:grid;position:fixed;bottom:10px;left:10px;right:10px;box-shadow:0 12px 32px #00000059}.mobile-quick-nav button,.mobile-quick-nav a{color:#d8e4dc;background:0 0;border:0;justify-items:center;gap:3px;min-height:48px;padding:5px 3px;font-size:10px;font-weight:800;text-decoration:none;display:grid}.mobile-quick-nav button:active,.mobile-quick-nav a:active{color:#142419;background:#d8ff4f}.advanced-filter-control{flex-direction:column;align-items:flex-start;gap:7px}.advanced-filter-control button{justify-content:space-between;width:100%;min-height:44px}.advanced-filter-control span{font-size:10px}.filter-row{gap:8px}.filter-row select,.sort-select{min-height:42px}.quick-category-options{max-height:126px;padding-bottom:2px;overflow:auto}.start-dock{margin-bottom:16px}.today-command{margin-top:16px}}.exercise-card{border-top:3px solid var(--exercise-signal,#c6df74);position:relative;overflow:hidden}.exercise-card:before{background:radial-gradient(circle at top right,var(--exercise-glow,#c6df7438),transparent 68%);content:"";pointer-events:none;width:84px;height:84px;position:absolute;top:0;right:0}.exercise-card-endurance{--exercise-signal:#75c3d8;--exercise-glow:#75c3d842}.exercise-card-strength{--exercise-signal:#e8a06b;--exercise-glow:#e8a06b38}.exercise-card-bodyweight{--exercise-signal:#a6c623;--exercise-glow:#a6c62338}.exercise-card-mobility{--exercise-signal:#b593df;--exercise-glow:#b593df3b}.exercise-card-balance{--exercise-signal:#70bfa3;--exercise-glow:#70bfa338}.exercise-card-power{--exercise-signal:#e4867a;--exercise-glow:#e4867a38}.exercise-top{z-index:1;align-items:center;position:relative}.exercise-category-label{color:#44584b;align-items:center;gap:6px;font-size:10px;font-weight:900;display:inline-flex}.exercise-category-label:before{background:var(--exercise-signal,#a6c623);width:7px;height:7px;box-shadow:0 0 0 3px var(--exercise-signal,#a6c623);border-radius:50%}@supports (color:color-mix(in lab,red,red)){.exercise-category-label:before{box-shadow:0 0 0 3px color-mix(in srgb,var(--exercise-signal,#a6c623)18%,transparent)}}.exercise-category-label:before{content:""}.exercise-card-actions{align-items:center;gap:9px}.difficulty{align-items:baseline;gap:4px;font-size:10px;font-weight:900;display:inline-flex}.difficulty small{color:#646d69;letter-spacing:.05em;font:8px IBM Plex Mono,monospace}.exercise-card h3{z-index:1;margin-top:14px;position:relative}.exercise-description{-webkit-line-clamp:2;-webkit-box-orient:vertical;min-height:3.1em;display:-webkit-box;overflow:hidden}.exercise-meta{border-top:1px solid #e3eadf;gap:7px;margin-top:12px;padding-top:10px}.exercise-meta span{min-width:0}.exercise-meta b{color:#7a897f;font-size:9px;font-weight:800}.card-expand{background:#f8fced;border:1px solid #d4e6a5;justify-content:space-between;align-items:center;width:100%;min-height:42px;margin-top:15px;padding:9px 10px;font-size:11px;font-weight:900;display:inline-flex}.card-expand:hover{border-color:#b5d853}.exercise-card:has(.exercise-detail) .card-expand{color:#5c6d64;background:#fbfcfa;border-color:#d8e2d7}@media (max-width:700px){.exercise-card{padding:18px}.exercise-card h3{margin-top:12px;font-size:19px}.exercise-description{font-size:12px}.exercise-meta{grid-template-columns:1fr 1fr;gap:6px;display:grid}.exercise-meta span{background:#f8faf5;border:1px solid #e3eadf;border-radius:7px;align-items:center;min-height:32px;padding:6px}.card-expand{min-height:46px;margin-top:13px;padding:11px 12px}}.exercise-top>span:first-child{color:#44584b;align-items:center;gap:6px;font-size:10px;font-weight:900;display:inline-flex}.exercise-top>span:first-child:before{background:var(--exercise-signal,#a6c623);width:7px;height:7px;box-shadow:0 0 0 3px var(--exercise-signal,#a6c623);border-radius:50%}@supports (color:color-mix(in lab,red,red)){.exercise-top>span:first-child:before{box-shadow:0 0 0 3px color-mix(in srgb,var(--exercise-signal,#a6c623)18%,transparent)}}.exercise-top>span:first-child:before{content:""}.difficulty:before{color:#646d69;content:"LEVEL";letter-spacing:.05em;font:8px IBM Plex Mono,monospace}.exercise-meta span:first-child:before{color:#7a897f;content:"시간";font-size:9px;font-weight:800}.exercise-meta span:last-child:before{color:#7a897f;content:"장비";font-size:9px;font-weight:800}.scene-view-anatomy .region-title{background:linear-gradient(135deg,#fffef8,#f2f7e8);border-bottom:1px solid #dde7d3;padding:18px 18px 16px;position:relative}.scene-view-anatomy .region-title:before{background:var(--atlas-lime);content:"";width:46px;height:3px;position:absolute;top:0;left:0}.scene-view-anatomy .region-title h3{align-items:baseline;gap:8px;margin-bottom:8px;display:flex}.scene-view-anatomy .region-title h3:after{color:#74850f;content:"SELECTED";letter-spacing:.08em;font:9px IBM Plex Mono,monospace}.body-map-card .region-selector button{transition:transform .16s var(--ease-out),border-color .16s ease,background .16s ease}.body-map-card .region-selector button:hover{transform:translate(3px)}.body-map-card .region-selector button.is-active{box-shadow:5px 5px #97b81921}.related-list{padding:15px 18px 18px}.related-list-head{justify-content:space-between;padding-bottom:9px;display:flex}.related-list-head>span{justify-content:center;align-items:center;min-width:36px;min-height:22px;font-weight:800;display:inline-flex}.anatomy-exercise-list{gap:7px;padding-right:4px;display:grid}.related-list button{min-height:48px;transition:transform .16s var(--ease-out),border-color .16s ease,background .16s ease,box-shadow .16s ease;border-radius:9px;align-items:center}.related-list button:hover{border-color:#c5df70;transform:translate(3px);box-shadow:0 6px 13px #546f1114}.related-list button span{text-align:center;background:#edf5db;border-radius:5px;min-width:48px;padding:3px 5px}.related-list button b{font-size:12px}.related-list button svg{background:#edf5d4;border-radius:50%;width:17px;height:17px;padding:3px}.scene-view-anatomy .safety-callout{border-left:3px solid #d88a78;margin:0 18px 18px}@media (max-width:820px){.scene-view-anatomy .region-title{padding:16px 16px 14px}.scene-view-anatomy .region-title h3{gap:6px}.related-list{padding:14px 16px 16px}.related-list button{min-height:52px;padding:10px}.related-list button b{font-size:13px}.scene-view-anatomy .safety-callout{margin:0 16px 16px}}.scene-view-progress .metric-row{gap:10px;position:relative}.scene-view-progress .metric-card{border-top:3px solid #d9e6cf}.scene-view-progress .metric-card:nth-child(3){border-top-color:var(--atlas-lime);background:linear-gradient(145deg,#fffef7,#f4fae6)}.scene-view-progress .metric-card:nth-child(4){border-top-color:#92b6d4}.scene-view-progress .metric-card .metric-icon{box-shadow:0 5px 10px #405e1c1f}.scene-view-progress .insight-row{grid-template-columns:1.35fr .83fr .83fr;gap:12px}.scene-view-progress .insight-row article{min-height:152px;position:relative;overflow:hidden}.scene-view-progress .insight-row article:first-child{color:#edf7e4;background:linear-gradient(145deg,#14213d,#243d2f);border-color:#1d3428}.scene-view-progress .insight-row article:first-child:after{content:"";border:1px solid #d8ff4f57;border-radius:50%;width:130px;height:130px;position:absolute;bottom:-32px;right:-18px;box-shadow:0 0 0 20px #d8ff4f0d,0 0 0 42px #d8ff4f09}.scene-view-progress .insight-row article:first-child .small-label{color:#d8ff4f}.scene-view-progress .insight-row article:first-child h3{color:#fffef8}.scene-view-progress .insight-row article:first-child>p:last-child{color:#d5e2d5;max-width:270px}.scene-view-progress .insight-row article:not(:first-child){border-top:3px solid #d8e8bf}.scene-view-progress .aerobic-trend-row{gap:12px}.scene-view-progress .aerobic-trend-row article{border-left:3px solid #b9d961;padding-left:20px;position:relative}.scene-view-progress .aerobic-trend-row article:last-child{border-left-color:#87a8c6}.scene-view-progress .four-week-card{border-top:3px solid #c7de72;position:relative;overflow:hidden}.scene-view-progress .four-week-card:after{content:"";border-top:1px solid #6f890e59;border-right:1px solid #6f890e59;width:66px;height:18px;position:absolute;top:18px;right:20px}.scene-view-progress .chart-empty{background:linear-gradient(145deg,#fffef8,#f7faee);border:1px dashed #cbd9c5;border-radius:12px;justify-content:center;min-height:190px}.scene-view-progress .pr-card{border-top:3px solid var(--atlas-lime)}.scene-view-progress .calendar-card{border-left:3px solid #d4e5a6}@media (max-width:820px){.scene-view-progress .metric-row{gap:8px}.scene-view-progress .insight-row{grid-template-columns:1fr;gap:9px}.scene-view-progress .insight-row article{min-height:0}.scene-view-progress .aerobic-trend-row{grid-template-columns:1fr;gap:9px}.scene-view-progress .aerobic-trend-row article{min-height:0;padding:16px}.scene-view-progress .four-week-card:after{right:14px}.scene-view-progress .chart-empty{min-height:176px}.scene-view-progress .metric-card{min-height:118px}}.scene-view-wellness .wellness-toc{z-index:25;border-left:3px solid var(--atlas-lime);-webkit-backdrop-filter:blur(10px);backdrop-filter:blur(10px);background:#fffffaf0;max-width:1180px;margin-top:20px;margin-bottom:-10px;position:sticky;top:68px;box-shadow:0 10px 22px #21341d14}.scene-view-wellness .wellness-toc:before{color:#61750a;content:"ROUTE";letter-spacing:.08em;font:800 9px IBM Plex Mono,monospace}.scene-view-wellness .wellness-toc>span{display:none}.scene-view-wellness .wellness-toc button{background:#fbfdf6;border-color:#dce9bd;min-height:36px;font-size:11px;font-weight:800}.scene-view-wellness .wellness-toc button.is-active{color:#24370b;background:var(--atlas-lime);border-color:#b8da57;box-shadow:0 4px 9px #8dae2426}.scene-view-wellness .seated-recovery{border-top:3px solid var(--atlas-lime);position:relative;overflow:hidden}.scene-view-wellness .seated-recovery-heading{background:linear-gradient(135deg,#fffef9,#f4fae8);border-bottom:1px solid #dce7d5;padding:20px 22px 17px;position:relative}.scene-view-wellness .seated-recovery-heading:after{content:"";border:1px solid #82a2183d;border-radius:50%;width:86px;height:86px;position:absolute;bottom:-20px;right:18px;box-shadow:0 0 0 14px #b4d6460f}.scene-view-wellness .seated-recovery-heading>svg{z-index:1;color:#52680d;background:#eaf6ca;border-radius:50%;padding:8px;position:relative}.scene-view-wellness .seated-recovery-duration{z-index:2;background:#f7fbe9;border:1px solid #dae8bc;border-radius:999px;gap:6px;margin:14px 22px 0;padding:4px;display:inline-flex;position:relative}.scene-view-wellness .seated-recovery-duration button{border-radius:999px;min-width:74px;min-height:38px;font-weight:900}.scene-view-wellness .recovery-favorite-actions{background:#f6faeb;border-left:3px solid #b9d95d;margin:14px 22px;padding:12px}.scene-view-wellness .recovery-reflection{background:#fffef9;border:1px solid #d9e6cd;border-top:3px solid #8fab20;margin:0 22px 18px}.scene-view-wellness .recovery-reflection>button{color:#1e310b;border-color:var(--atlas-lime);background:var(--atlas-lime);min-height:44px;font-weight:900}.scene-view-wellness .seated-adjustment{border-top:3px solid #9cbc33}.scene-view-wellness .seated-stop{border-left:3px solid #dc8b78}.scene-view-wellness .recovery-pathway{border-top:3px solid #a8ca3e;position:relative}.scene-view-wellness .pathway-heading{border-bottom:1px solid #dbe5d3;padding-bottom:16px}.scene-view-wellness .pathway-tabs{gap:7px}.scene-view-wellness .pathway-tabs button{border-radius:999px;min-height:36px}.scene-view-wellness .pathway-tabs button.is-selected{color:#23370c;border-color:var(--atlas-lime);background:var(--atlas-lime)}.scene-view-wellness .evidence-section{border-top:3px solid var(--atlas-lime);position:relative}.scene-view-wellness .evidence-section:after{content:"";border-top:1px solid #d8ff4f70;border-right:1px solid #d8ff4f70;width:76px;height:24px;position:absolute;top:25px;right:28px}@media (max-width:820px){.scene-view-wellness .wellness-toc{scrollbar-width:none;flex-wrap:nowrap;margin:14px 20px -6px;padding:9px;top:67px;overflow-x:auto}.scene-view-wellness .wellness-toc::-webkit-scrollbar{display:none}.scene-view-wellness .wellness-toc:before{align-items:center;padding:0 4px;display:inline-flex}.scene-view-wellness .wellness-toc button{flex:none;min-height:38px}.scene-view-wellness .seated-recovery-heading{padding:17px 17px 14px}.scene-view-wellness .seated-recovery-duration{margin:12px 17px 0}.scene-view-wellness .recovery-favorite-actions{margin:12px 17px}.scene-view-wellness .recovery-reflection{margin:0 17px 16px}.scene-view-wellness .recovery-reflection>button{width:100%;min-height:48px}.scene-view-wellness .evidence-section:after{right:16px}}:where(main,header,.mobile-quick-nav) :is(button,a,input,select,textarea):focus-visible{z-index:2;outline:3px solid var(--scene-primary);position:relative}@supports (color:color-mix(in lab,red,red)){:where(main,header,.mobile-quick-nav) :is(button,a,input,select,textarea):focus-visible{outline:3px solid color-mix(in srgb,var(--scene-primary)72%,#fff 28%)}}:where(main,header,.mobile-quick-nav) :is(button,a,input,select,textarea):focus-visible{outline-offset:3px;box-shadow:0 0 0 6px var(--scene-primary)}@supports (color:color-mix(in lab,red,red)){:where(main,header,.mobile-quick-nav) :is(button,a,input,select,textarea):focus-visible{box-shadow:0 0 0 6px color-mix(in srgb,var(--scene-primary)16%,transparent)}}.nav a[aria-current=page]{text-shadow:0 0 12px var(--scene-primary);font-weight:800}@supports (color:color-mix(in lab,red,red)){.nav a[aria-current=page]{text-shadow:0 0 12px color-mix(in srgb,var(--scene-primary)26%,transparent)}}.scene-explore .mobile-quick-nav a[href="#explore"],.scene-session .mobile-quick-nav a[href="#session"],.scene-wellness .mobile-quick-nav a[href="#recovery"]{color:#18240f;background:var(--scene-primary)}.scene-explore .mobile-quick-nav a[href="#explore"] svg,.scene-session .mobile-quick-nav a[href="#session"] svg,.scene-wellness .mobile-quick-nav a[href="#recovery"] svg{stroke-width:2.7px}.mobile-quick-nav a,.mobile-quick-nav button{transition:color .16s ease,background .16s ease,transform .16s var(--ease-out);border-radius:8px}.mobile-quick-nav a:active,.mobile-quick-nav button:active{transform:scale(.96)}.storage-warning{z-index:70;color:#5b2c24;background:#fff7f3;border:1px solid #e5afa4;border-left:4px solid #d36d5c;border-radius:12px;gap:10px;max-width:min(470px,100vw - 36px);padding:13px 15px;font-size:12px;line-height:1.55;display:flex;position:fixed;bottom:18px;right:18px;box-shadow:0 16px 34px #45231a2e}.storage-warning svg{color:#b44c3d;flex:none}.storage-warning p{margin:0}.storage-warning strong{color:#7e352a}@media (max-width:700px){:where(main,header,.mobile-quick-nav) :is(button,a,input,select,textarea):focus-visible{outline-offset:2px;box-shadow:0 0 0 4px var(--scene-primary);outline-width:2px}@supports (color:color-mix(in lab,red,red)){:where(main,header,.mobile-quick-nav) :is(button,a,input,select,textarea):focus-visible{box-shadow:0 0 0 4px color-mix(in srgb,var(--scene-primary)16%,transparent)}}.storage-warning{max-width:none;font-size:11px;bottom:84px;left:12px;right:12px}.scene-explore .mobile-quick-nav a[href="#explore"],.scene-session .mobile-quick-nav a[href="#session"],.scene-wellness .mobile-quick-nav a[href="#recovery"]{min-height:46px}}.session-equipment-picker{gap:8px;margin-top:14px;display:flex}.session-equipment-picker button{border:1px solid var(--line);min-height:40px;color:inherit;background:0 0;border-radius:10px;flex:1;padding:8px 10px;font-size:13px;font-weight:600}.session-equipment-picker button.is-selected{border-color:var(--mint);background:var(--mint);color:var(--ink)}.session-resistance{margin-top:14px;display:block}.session-resistance>span{align-items:baseline;gap:8px;font-size:13px;display:flex}.session-resistance b{font-size:17px}.session-resistance small{opacity:.7;margin-left:auto}.session-resistance input{width:100%;min-height:24px;margin-top:8px}.scene-settings-group{border-top:1px solid var(--line);margin-top:18px;padding-top:16px}.scene-settings-group h3{margin:0 0 4px;font-size:14px}.scene-settings-note{opacity:.7;margin:0 0 12px;font-size:12px}.scene-settings-row{align-items:center;gap:12px;margin-bottom:10px;font-size:13px;display:flex}.scene-settings-row>span{min-width:92px}.scene-settings-row>div{flex-wrap:wrap;gap:6px;display:flex}.scene-settings-row button{border:1px solid var(--line);min-height:32px;color:inherit;background:0 0;border-radius:8px;padding:5px 11px;font-size:12px}.scene-settings-row button.is-selected{border-color:var(--mint);background:var(--mint);color:var(--ink)}.session-composition-block{border:1px solid var(--line);min-height:44px;color:inherit;text-align:left;background:0 0;border-radius:10px;flex-direction:column;gap:2px;padding:8px 10px;display:flex}.explore-more{border:1px solid var(--line);background:var(--paper);border-radius:12px;margin:14px 0 18px}@supports (color:color-mix(in lab,red,red)){.explore-more{background:color-mix(in srgb,var(--paper)60%,transparent)}}.explore-more>summary{cursor:pointer;align-items:center;gap:10px;min-height:48px;padding:12px 16px;font-size:14px;font-weight:600;list-style:none;display:flex}.explore-more>summary::-webkit-details-marker{display:none}.explore-more>summary:after{content:"＋";opacity:.6;margin-left:auto;font-weight:400}.explore-more[open]>summary:after{content:"－"}.explore-more>summary small{opacity:.65;font-weight:400}.explore-more>:not(summary){margin:0 16px 16px}@property --tw-rotate-x{syntax:"*";inherits:false}@property --tw-rotate-y{syntax:"*";inherits:false}@property --tw-rotate-z{syntax:"*";inherits:false}@property --tw-skew-x{syntax:"*";inherits:false}@property --tw-skew-y{syntax:"*";inherits:false}@property --tw-blur{syntax:"*";inherits:false}@property --tw-brightness{syntax:"*";inherits:false}@property --tw-contrast{syntax:"*";inherits:false}@property --tw-grayscale{syntax:"*";inherits:false}@property --tw-hue-rotate{syntax:"*";inherits:false}@property --tw-invert{syntax:"*";inherits:false}@property --tw-opacity{syntax:"*";inherits:false}@property --tw-saturate{syntax:"*";inherits:false}@property --tw-sepia{syntax:"*";inherits:false}@property --tw-drop-shadow{syntax:"*";inherits:false}@property --tw-drop-shadow-color{syntax:"*";inherits:false}@property --tw-drop-shadow-alpha{syntax:"<percentage>";inherits:false;initial-value:100%}@property --tw-drop-shadow-size{syntax:"*";inherits:false}@keyframes spin{to{transform:rotate(360deg)}}:root{--ink: #14213d;--ink-2: #243553;--paper: #f6f8fb;--cloud: #edf2f8;--mint: #5b66f2;--line: #dce4ef;--sand: #f3f6fa;--plum: #44506d;--muted: #66758f;--warm: #ed765e;--radius: 22px;--surface: #fff;--surface-soft: #f1f5f9;--accent: #5b66f2;--accent-deep: #424ad1;--accent-soft: #eef0ff;--success: #0f9a78;--danger: #c9515a;--shadow: 0 12px 34px rgba(30, 49, 82, .08);--ease-out: cubic-bezier(.23, 1, .32, 1)}body{font-family:Noto Sans KR,-apple-system,BlinkMacSystemFont,Segoe UI,sans-serif;letter-spacing:-.025em}button,input,select,textarea{font-family:inherit}.cinematic-backdrop{opacity:.42;filter:saturate(.4)}.cinematic-gridlines{opacity:.35}.cinematic-hud{color:#a2acc4}.topbar{height:80px;padding:0 clamp(20px,5vw,84px);border-bottom:1px solid var(--line);background:#f6f8fbe0;box-shadow:0 1px #ffffffb3;-webkit-backdrop-filter:blur(18px);backdrop-filter:blur(18px)}.brand{gap:10px;color:var(--ink);font-family:IBM Plex Mono,monospace;font-size:12px;font-weight:500}.brand-mark{width:32px;height:32px}.nav{gap:clamp(18px,2.4vw,34px)}.nav a,.ghost-button{font-weight:600}.mobile-only{display:none}.login-button{padding:8px 11px;border:1px solid var(--line);border-radius:10px;font-size:11px}.topbar-actions{gap:10px}.dark-button,.light-button,.outline-button{min-height:42px;padding:10px 15px;border-radius:12px;font-size:12px;font-weight:700;box-shadow:none;transition:transform .16s var(--ease-out),box-shadow .16s var(--ease-out),background .16s var(--ease-out)}.outline-button{color:#52617a;border-color:var(--line);background:var(--surface)}.dark-button:hover,.light-button:hover,.outline-button:hover{transform:translateY(-1px)}.dark-button:active,.light-button:active,.outline-button:active{transform:scale(.97)}.hero{min-height:600px;padding:76px clamp(20px,8vw,128px) 54px;color:var(--ink);background:linear-gradient(125deg,#f8faff,#eef1ff,#e9f4ff);column-gap:52px;overflow:hidden}.hero:before{content:"";position:absolute;width:600px;height:600px;top:-280px;right:7%;border:1px solid rgba(91,102,242,.13);border-radius:50%}.hero-noise{background-image:radial-gradient(rgba(74,93,141,.25) .6px,transparent .75px)}.eyebrow,.small-label{color:#72809a;font-family:IBM Plex Mono,monospace;font-size:10px;font-weight:500;letter-spacing:.11em}.eyebrow.light{color:var(--accent)}.hero h1{font-family:Noto Sans KR,sans-serif;font-weight:800;letter-spacing:-.075em}.hero h1 em{font-style:normal}.text-button{color:var(--accent-deep);font-size:12px}.start-dock{max-width:1180px;margin:-30px auto 0;position:relative;z-index:4;border:1px solid var(--line);border-radius:24px;background:var(--surface);box-shadow:var(--shadow);overflow:hidden}.start-dock-intro{color:var(--ink);background:#fff}.start-dock-intro .eyebrow{color:var(--accent)}.start-dock-intro h2{font-family:Noto Sans KR,sans-serif;font-weight:800;letter-spacing:-.06em}.start-dock-intro h2 em{font-style:normal}.start-dock-intro p:last-child{color:#697891}.start-dock-actions{background:#fff}.start-action{min-height:160px;color:var(--ink);border-color:var(--line);background:#fff;transition:background .18s var(--ease-out),transform .18s var(--ease-out)}.start-action:hover{transform:translateY(-2px)}.start-action span{color:var(--muted-text)}.start-action b{font-family:Noto Sans KR,sans-serif;font-size:15px;font-weight:700}.today-command{max-width:1180px;margin:42px auto 0;padding:28px;border:1px solid var(--line);border-radius:24px;color:var(--ink);background:var(--surface);box-shadow:0 8px 24px #2a3c5e0d}.today-command-copy .eyebrow{color:var(--accent)}.today-command-title{color:var(--ink)}.today-command-title h2{font-family:Noto Sans KR,sans-serif;font-weight:800;letter-spacing:-.05em}.today-command-copy>p{color:#66758d}.today-command-meta{gap:10px}.today-command-meta article{border:1px solid var(--line);border-radius:16px}.today-command-meta span{color:var(--muted-text);font-family:IBM Plex Mono,monospace}.today-command-meta b{color:var(--ink);font-family:Noto Sans KR,sans-serif;font-weight:800}.today-command-meta p{color:var(--muted-text)}.section-pad{padding:112px clamp(20px,8vw,128px)}.section-heading{margin:0 auto 38px}.section-heading h2{font-family:Noto Sans KR,sans-serif;font-weight:800;letter-spacing:-.065em}.section-description{font-size:14px;line-height:1.8}.library-count{border-color:var(--line);font-family:IBM Plex Mono,monospace}.program-section,.session-section,.explore-section,.anatomy-section,.progress-section,.wellness-section,.routine-section,.interval-section,.life-stage-section,.seated-recovery-section{background:transparent}.program-grid,.anatomy-grid,.session-builder,.routine-card{max-width:1180px;margin-right:auto;margin-left:auto;border-color:var(--line);border-radius:24px;background:var(--surface);box-shadow:var(--shadow)}.goal-pills button,.session-choice-group button,.routine-goals button{color:#56657d;border-color:var(--line);border-radius:11px;background:var(--surface)}.program-note,.session-local-note{color:#64748c;border-color:var(--line)}.program-card,.routine-intro{background:linear-gradient(145deg,#172449,#2a376a)}.program-card h3,.routine-intro h3,.session-plan h3{font-family:Noto Sans KR,sans-serif;font-weight:800;letter-spacing:-.055em}.program-card .eyebrow,.routine-intro .eyebrow{color:#aab6ff}.program-exercise-list span,.program-card .profile-context,.program-card .outline-button{color:#c7ceff!important}.program-card .outline-button{border-color:#c7ceff73;background:transparent}.checkin-card,.session-launcher,.recovery-start,.recovery-toolkit,.four-week-card{max-width:1180px;margin-right:auto;margin-left:auto;border-color:var(--line);border-radius:20px;background:var(--surface);box-shadow:0 8px 24px #2a3c5e0b}.checkin-head h3,.session-launcher h3,.recovery-start h3{color:var(--ink);font-family:Noto Sans KR,sans-serif;font-weight:800}.checkin-head>div>p:last-child,.session-launcher-head>p,.recovery-start p{color:#637188}.checkin-head>span{color:#4e5fba;background:var(--accent-soft)}.checkin-controls label{color:#56657e;border:1px solid var(--line);border-radius:12px;background:#f8faff}.session-launcher,.recovery-start{border:1px solid var(--line)}.session-quick-starts button,.explore-paths button{border-color:var(--line);border-radius:16px;background:#fff}.session-quick-starts button:hover,.session-quick-starts button.is-selected,.explore-paths button:hover,.explore-paths button.is-selected{color:var(--ink)}.session-current-state,.explore-selection-state{color:#53617a}.session-current-state b,.explore-selection-state b{color:var(--ink)}.session-plan{background:var(--surface)}.session-plan-head span{color:#4b5bbb;background:var(--accent-soft)}.session-block>span{font-family:IBM Plex Mono,monospace}.session-log-button{color:#57667f;border-color:var(--line);background:#fff}.session-safety{color:#7b5b53;border-color:#f0d8d1;background:#fff7f5}.search-panel{max-width:1180px;margin-right:auto;margin-left:auto}.search-field{border-color:var(--line);border-radius:16px;color:var(--accent);background:var(--surface);box-shadow:0 7px 17px #1d335909}.search-field input{color:var(--ink)}.quick-category-filter,.saved-exercise-panel{border-color:var(--line);border-radius:18px;background:var(--surface)}.quick-category-head b,.saved-exercise-panel h3{color:var(--ink);font-family:Noto Sans KR,sans-serif;font-weight:800}.quick-category-head span,.saved-exercise-panel>p{color:#728098}.quick-category-options button,.filter-row select,.filter-row .sort-select,.rom-filter button{color:#5f6e86;border-color:var(--line);background:#fff}.exercise-grid,.saved-exercise-panels{max-width:1180px;margin-right:auto;margin-left:auto}.exercise-card{padding:21px}.exercise-top,.english-name,.exercise-meta{color:#728099;font-family:IBM Plex Mono,monospace}.difficulty{color:#a55344}.exercise-card h3{color:var(--ink);font-family:Noto Sans KR,sans-serif;font-weight:800;letter-spacing:-.05em}.exercise-description,.exercise-detail ul,.exercise-detail ol,.exercise-finish{color:#63728b}.card-expand,.exercise-detail,.catalog-pagination{border-color:var(--line)}.empty-library{color:#627086;border-color:#bfc9d7}.region-title h3,.recovery-card h3,.metric-card b,.card-title h3,.pr-card h3,.calendar-card h3,.insight-row h3,.aerobic-trend-row h3,.wellness-card h3,.interval-card h3,.toolkit-heading h3{color:var(--ink);font-family:Noto Sans KR,sans-serif;font-weight:800}.related-list>div,.recovery-caution{border-color:var(--line)}.safety-callout{color:#81544e;background:#fff6f4}.recovery-card{border-radius:20px;background:#18264b;box-shadow:var(--shadow)}.recovery-card .eyebrow,.recovery-card li span{color:#b9c3ff}.metric-row,.analytics-grid,.insight-row,.aerobic-trend-row,.wellness-grid,.interval-grid{max-width:1180px;margin-right:auto;margin-left:auto}.metric-card,.chart-card,.calendar-card,.insight-row article,.aerobic-trend-row article,.four-week-card,.interval-card{border:1px solid var(--line);border-radius:18px;background:var(--surface);box-shadow:0 5px 16px #1c305509}.metric-card p,.metric-card small,.calendar-empty,.chart-empty,.insight-row article>p:last-of-type,.aerobic-trend-row p:last-child{color:#6c7b92}.pr-card{border-radius:18px;background:linear-gradient(145deg,#1b2950,#34437c)}.pr-card .small-label,.pr-card .text-button,.pr-list b{color:#c4ccff}.pr-card h3{color:#fff}.pr-orbit{color:#c4ccff;border-color:#c4ccff66}.tone-plum{color:#f7f8ff;background:#374069}.tone-ink{color:#f8f9ff;background:#25335f}.interval-card{padding:21px}.interval-card dl div{border-color:var(--line)}.interval-card dt{color:#606b7e;font-family:IBM Plex Mono,monospace}.interval-card dd,.interval-card>p{color:#63728a}.interval-card .interval-rpe{color:var(--accent-deep)}.evidence-section{background:#172449}.evidence-section .eyebrow,.evidence-section a{color:#bac3ff}.modal-backdrop{background:#1b284861}.log-modal{color:var(--ink);border:1px solid rgba(255,255,255,.75);border-radius:22px;background:#fff;box-shadow:0 30px 70px #131f3c3d}.modal-head h2{font-family:Noto Sans KR,sans-serif;font-weight:800}.log-form label{color:#5e6d84}.log-form select,.log-form input:not([type=range]){border-color:var(--line);border-radius:10px;background:#fafbfe}.form-safety{color:#875750;background:#fff5f3}.mobile-quick-nav{border-top-color:var(--line);background:#fffffff5;box-shadow:0 -8px 22px #1b2d5117}@media (max-width: 700px){.brand{font-size:11px}.brand-mark{width:29px;height:29px;border-radius:9px}.nav{padding:20px;border-bottom-color:var(--line);box-shadow:0 16px 32px #1b2d511c}.hero:before{width:360px;height:360px;top:-190px;right:-160px}.hero h1{line-height:1.22}.start-dock{border-radius:20px}.start-dock-actions{grid-template-columns:repeat(2,1fr)}.start-action{min-height:132px;padding:16px}.start-action b{font-size:13px}.today-command{padding:21px;border-radius:19px}.today-command-meta{grid-template-columns:repeat(3,1fr)}.today-command-meta article{padding:12px 8px}.today-command-meta b{font-size:21px}.today-command-meta p{font-size:9px}.section-heading h2{font-size:30px;line-height:1.3}.section-description{font-size:13px}.exercise-card,.metric-card,.chart-card,.calendar-card,.insight-row article,.aerobic-trend-row article,.interval-card{border-radius:16px}.program-section,.explore-section,.progress-section{background:#f1f5fb}.mobile-quick-nav{padding-bottom:max(9px,env(safe-area-inset-bottom))}}@media (prefers-reduced-motion: reduce){*,*:before,*:after{scroll-behavior:auto!important;transition-duration:.01ms!important;animation-duration:.01ms!important}}:root{--paper: #f8f8f3;--cloud: #eef1eb;--surface: #fffefa;--surface-soft: #f2f4ef;--ink: #14213d;--ink-2: #243553;--line: #dce2d6;--accent: #d8ff4f;--accent-deep: #9bbb20;--accent-soft: #f2ffd0;--mint: #d8ff4f;--atlas-lime: #d8ff4f}.topbar{background:#f8f8f3e6}.eyebrow.light,.text-button{color:#728a12}.hero{background:linear-gradient(125deg,#fbfcf4,#f5f8e9 48%,#edf3ed)}.hero:before{border-color:#97b81929;box-shadow:0 0 0 62px #97b8190b,0 0 0 124px #97b81906}.start-dock-intro .eyebrow,.today-command-copy .eyebrow{color:var(--accent-text)}.start-dock-intro h2 em{color:#71890e}.start-action:hover{background:var(--accent-soft)}.start-action svg:last-child{color:var(--accent-text)}.start-action-session{background:#fbfde9}.start-action-record{background:#fbfcf6}.start-action-recover{background:#f1f5eb}.program-section,.explore-section,.progress-section{background:#f1f3ec}.today-command-meta article{background:#f5f7ef}.goal-pills button.is-selected,.session-choice-group button.is-selected,.routine-goals button.is-selected{color:var(--ink);border-color:var(--accent);background:var(--accent)}.program-card,.routine-intro,.recovery-card,.pr-card,.evidence-section{background:linear-gradient(145deg,#14213d,#243553)}.program-card .eyebrow,.routine-intro .eyebrow,.recovery-card .eyebrow,.recovery-card li span,.pr-card .small-label,.pr-card .text-button,.pr-list b,.evidence-section .eyebrow,.evidence-section a{color:#d8ff4f!important}.checkin-head>span,.session-plan-head span{color:#62750d;background:var(--accent-soft)}.checkin-controls b{color:#647b08}.checkin-controls input{accent-color:#a7c525}.session-quick-starts button:hover,.session-quick-starts button.is-selected,.explore-paths button:hover,.explore-paths button.is-selected{border-color:#c5e66c;background:var(--accent-soft);box-shadow:0 8px 18px #97b8191a}.session-block>span{color:#829d17}.session-save-button{color:var(--ink);background:var(--accent)}.quick-category-options button.filter-active,.rom-filter button.is-selected{color:var(--ink);border-color:var(--accent);background:var(--accent)}.section-heading>div{position:relative}.section-heading .eyebrow{display:flex;align-items:center;gap:8px}.section-heading .eyebrow:before{content:"+";display:grid;width:15px;height:15px;place-items:center;border:1px solid #cfd8a6;font-size:12px;line-height:1}.section-heading h2:after{content:"";display:block;border-radius:999px}.body-map-card{background:linear-gradient(145deg,#f2f7e8,#e7efe2)}.weekly-plan-section{background:transparent}.weekly-plan-grid{max-width:1180px;margin-right:auto;margin-left:auto;border-color:var(--line);border-radius:22px;background:var(--surface);box-shadow:var(--shadow)}.weekly-summary{background:linear-gradient(145deg,#14213d,#243553)}.weekly-summary .eyebrow{color:var(--accent)}.weekly-summary h3{font-family:Noto Sans KR,sans-serif;font-weight:800}.weekly-progress-track{background:#ffffff2e}.weekly-progress-track i{background:var(--accent)}.weekly-goals button{color:#e8f0d0;border-color:#d8ff4f59}.weekly-goals button.is-selected,.weekly-add-button{color:#fff;border-color:var(--accent);background:var(--accent)}.weekly-sessions article{border-color:var(--line)}.weekly-sessions article.is-completed{background:#f2f8df}.weekly-check{border-color:#a7b2a3}.weekly-sessions article.is-completed .weekly-check{color:var(--ink);border-color:var(--accent);background:var(--accent)}.weekly-sessions h3{color:var(--ink);font-family:Noto Sans KR,sans-serif;font-weight:800}.weekly-log-button{color:#657b0b}.rom-status-dashboard{max-width:1180px;margin-right:auto;margin-left:auto;color:var(--ink);border:1px solid var(--line);border-radius:22px;background:var(--surface);box-shadow:var(--shadow)}.rom-status-head h3,.monthly-rom-summary h4{color:var(--ink);font-family:Noto Sans KR,sans-serif;font-weight:800}.rom-status-head p,.monthly-rom-summary p{color:#637188}.rom-status-head>div:last-child{color:#5f6c80}.rom-status-head>div:last-child b{color:#71890e}.rom-status-week article{color:#627086;border-color:var(--line);border-radius:11px;background:#f7f9f3}.rom-status-week article.has-status{color:var(--ink);background:#fffefa}.rom-status-week article.has-status>b{color:#647b0b}.rom-status-week article.has-status small{color:#5f6c80}.rom-status-bars{border-bottom-color:#d9e1d5}.rom-status-bars .energy,.rom-status-legend .energy,.monthly-bar-pair .completion,.monthly-rom-legend .completion{background:var(--accent)}.rom-status-bars .pain,.rom-status-legend .pain{background:#e98272}.rom-status-legend,.monthly-rom-legend{color:#647187}.dashboard-export-note{border-color:var(--line);border-radius:14px;background:#f5f8ef}.dashboard-export-note label{color:#64728a}.dashboard-export-note input,.dashboard-export-note textarea{color:var(--ink);border-color:var(--line);border-radius:8px;background:#fffefa}.dashboard-export-note small{color:#5f6c80}.rom-export-button,.alternative-routine-add{color:#fff;border-color:var(--accent);background:var(--accent)}.monthly-rom-summary{border-top-color:var(--line)}.monthly-rom-bars article{color:#65748c}.monthly-bar-pair,.monthly-bar-empty{border-bottom-color:#d9e1d5}.monthly-bar-pair .fatigue,.monthly-rom-legend .fatigue{background:#8b9ebf}.recovery-start{color:var(--ink);border-left-color:var(--accent);background:var(--surface)}.recovery-start .eyebrow{color:var(--accent-text)}.recovery-primary{color:var(--ink);border-color:var(--accent);background:var(--accent)}.recovery-secondary{color:#53627a;border-color:var(--line);background:#fffefa}.recovery-secondary:hover{color:var(--ink);background:var(--accent-soft)}.toolkit-grid ul,.toolkit-red-flags ul{color:#5d6c83}.toolkit-red-flags,.toolkit-red-flags li{color:#894d45}.completion-celebration{color:#ecf6e2;border-color:var(--accent);border-radius:18px;background:#14213d}.completion-celebration h2{color:var(--accent);font-family:Noto Sans KR,sans-serif;font-weight:800}.completion-celebration button{color:var(--ink);background:var(--accent)}:where(button,a,input,select):focus-visible{outline-color:#a6c623}.atlas-theme-lime{--atlas-signal: #d8ff4f;--atlas-signal-deep: #728d0c;--atlas-signal-soft: #f2ffd0;--atlas-rail: #91ae20;--atlas-panel: #f7fae9;--atlas-node: #f9fedf}.atlas-theme-ocean{--atlas-signal: #7ee8ff;--atlas-signal-deep: #147a9b;--atlas-signal-soft: #dff8ff;--atlas-rail: #2bafd1;--atlas-panel: #ebf9fd;--atlas-node: #e9fbff}.atlas-theme-coral{--atlas-signal: #ffb3a7;--atlas-signal-deep: #b85347;--atlas-signal-soft: #ffebe7;--atlas-rail: #e97968;--atlas-panel: #fff3ef;--atlas-node: #fff8f5}.atlas-theme-plum{--atlas-signal: #d9b7ff;--atlas-signal-deep: #7752a3;--atlas-signal-soft: #f3ebff;--atlas-rail: #a67bd1;--atlas-panel: #f8f1ff;--atlas-node: #fdfaff}.hero{min-height:660px}.hero-session-card{width:202px;color:#edf6d9;border:1px solid color-mix(in srgb,var(--atlas-signal) 45%,transparent);background:#14213d}.hero-session-card p,.hero-session-card b small{color:var(--atlas-signal)}.session-route-description{color:color-mix(in srgb,var(--atlas-signal) 70%,#fff);font-size:9px;letter-spacing:.03em}.atlas-theme-control{position:absolute;z-index:6;top:47px;right:16px;display:grid;gap:7px;width:164px;padding:10px;border:1px solid color-mix(in srgb,var(--atlas-signal) 40%,#d9e1cf);-webkit-backdrop-filter:blur(8px);backdrop-filter:blur(8px)}.atlas-theme-control p{margin:0;color:#69788d;font-family:IBM Plex Mono,monospace;font-size:8px;letter-spacing:.1em}.atlas-theme-control>div:first-child>span{color:#56657c;font-size:10px}.atlas-theme-options{display:grid;grid-template-columns:repeat(4,1fr);gap:4px}.atlas-theme-options button{display:grid;place-items:center;min-height:27px;padding:3px;color:#6b7990;border:1px solid transparent;border-radius:7px;background:transparent;font-size:8px;font-weight:700;transition:transform .16s var(--ease-out),background .16s var(--ease-out),border-color .16s var(--ease-out)}.atlas-theme-options button i{display:block;width:12px;height:12px;border-radius:50%;background:var(--theme-swatch);box-shadow:inset 0 0 0 1px #14213d1f}.atlas-theme-options button:nth-child(1){--theme-swatch: #d8ff4f}.atlas-theme-options button:nth-child(2){--theme-swatch: #7ee8ff}.atlas-theme-options button:nth-child(3){--theme-swatch: #ffb3a7}.atlas-theme-options button:nth-child(4){--theme-swatch: #d9b7ff}.atlas-theme-options button span{display:none}.atlas-theme-options button:hover,.atlas-theme-options button.is-selected{transform:translateY(-1px)}.atlas-theme-options button.is-selected i{box-shadow:0 0 0 2px var(--atlas-node),0 0 0 3px var(--atlas-signal-deep)}@media (max-width: 700px){.hero-session-card{right:14px;bottom:14px;width:164px}.atlas-theme-control{top:43px;right:10px;width:135px;padding:8px}.atlas-theme-control>div:first-child>span{display:none}.atlas-theme-options button{min-height:24px}.atlas-theme-options button i{width:11px;height:11px}}.atlas-motion-strength,.atlas-motion-endurance,.atlas-motion-all_round{--atlas-route-angle: 29deg}@media (prefers-reduced-motion: no-preference){.atlas-transition-route .hero-session-card{animation:atlas-session-confirm .56s var(--ease-out)}}@keyframes atlas-session-confirm{0%{opacity:.35;transform:translateY(13px) scale(.96)}to{opacity:1;transform:translateY(0) scale(1)}}.hero .hero-copy .eyebrow{margin-bottom:12px}.hero .hero-copy h1{letter-spacing:-.075em}.hero .hero-actions{margin-top:28px}.weekly-atlas-report{position:relative;z-index:4;display:grid;grid-template-columns:minmax(160px,.65fr) 1.35fr;gap:28px;width:min(1120px,calc(100% - 48px));margin:-26px auto 26px;padding:22px 26px;color:var(--ink);border:1px solid #dfe5da;border-radius:18px;background:#fffffbeb;box-shadow:0 18px 42px #15283714;-webkit-backdrop-filter:blur(10px);backdrop-filter:blur(10px)}.weekly-report-head{display:flex;flex-direction:column;justify-content:space-between;gap:10px}.weekly-report-head .eyebrow{margin:0;color:var(--atlas-signal-deep)}.weekly-report-head h2{margin:0;font-size:clamp(24px,2.2vw,34px);letter-spacing:-.06em}.weekly-report-head>span{align-self:flex-start;padding:5px 9px;color:var(--atlas-signal-deep);border-radius:999px;background:var(--atlas-signal-soft);font-size:11px;font-weight:800}.weekly-report-body{display:grid;grid-template-columns:92px 1fr;gap:18px;align-items:center}.weekly-signal-orbit{--report-progress: 0%;position:relative;display:grid;width:84px;aspect-ratio:1;place-content:center;text-align:center;border-radius:50%;background:radial-gradient(circle at center,#fffdf6 58%,transparent 59%),conic-gradient(var(--atlas-signal) var(--report-progress),#e6ebe1 0)}.weekly-signal-orbit b{font-family:IBM Plex Mono,monospace;font-size:21px;line-height:1}.weekly-signal-orbit b small{font-size:10px}.weekly-signal-orbit span{margin-top:3px;color:#7a8797;font-size:9px}.weekly-report-metrics{display:grid;grid-template-columns:repeat(3,1fr);gap:8px}.weekly-report-metrics article{display:grid;gap:4px;min-width:0;padding-left:13px;border-left:1px solid #e3e8e0}.weekly-report-metrics span{color:#778395;font-size:10px}.weekly-report-metrics b{font-family:IBM Plex Mono,monospace;font-size:19px;line-height:1;letter-spacing:-.06em}.weekly-report-metrics b small{color:#738094;font-size:11px}.weekly-report-body>p{grid-column:2;margin:-2px 0 0;color:#657287;font-size:12px}.signal-surge .weekly-signal-orbit{box-shadow:0 0 0 8px color-mix(in srgb,var(--atlas-signal) 12%,transparent)}.signal-active .weekly-signal-orbit{box-shadow:0 0 0 5px color-mix(in srgb,var(--atlas-signal) 9%,transparent)}.start-dock{margin-top:20px}.start-dock-intro .eyebrow,.start-dock-intro>p,.start-action>b{display:none}.start-dock-intro{display:flex;align-items:center;padding:22px 24px}.start-dock-intro h2{margin:0;font-size:clamp(28px,3.2vw,44px);line-height:.96}.start-dock-actions .start-action{min-height:118px;align-content:center}.start-dock-actions .start-action>span{font-size:15px}@media (max-width: 700px){.hero .hero-actions{margin-top:22px}.weekly-atlas-report{grid-template-columns:1fr;gap:16px;width:calc(100% - 32px);margin:18px auto;padding:18px}.weekly-report-head{flex-direction:row;align-items:center}.weekly-report-head h2{font-size:25px}.weekly-report-body{grid-template-columns:74px 1fr;gap:13px}.weekly-signal-orbit{width:70px}.weekly-signal-orbit b{font-size:18px}.weekly-report-metrics{gap:0}.weekly-report-metrics article{padding-left:8px}.weekly-report-metrics span{font-size:8px}.weekly-report-metrics b{font-size:14px}.weekly-report-body>p{grid-column:1 / -1;margin:0;font-size:11px}.start-dock{margin-top:0}.start-dock-intro{padding:20px}.start-dock-intro h2{font-size:29px}.start-dock-actions .start-action{min-height:88px}.start-dock-actions .start-action>span{font-size:12px}}.weekly-atlas-report{display:none}.weekly-atlas-detail-report{position:relative;z-index:4;width:min(1120px,calc(100% - 48px));margin:-26px auto 26px;padding:22px 26px;color:var(--ink);border:1px solid #dfe5da;border-radius:18px;background:#fffffbf0;box-shadow:0 18px 42px #15283714;-webkit-backdrop-filter:blur(10px);backdrop-filter:blur(10px)}.weekly-detail-head{display:flex;align-items:end;justify-content:space-between;gap:18px}.weekly-detail-head .eyebrow{margin:0 0 4px;color:var(--atlas-signal-deep)}.weekly-detail-head h2{margin:0;letter-spacing:-.055em;font-size:25px}.weekly-detail-head>p{margin:0 0 4px;color:#788496;font-size:11px}.weekly-flow-chart{display:grid;grid-template-columns:repeat(7,1fr);gap:9px;height:92px;margin:17px 0 16px;padding:0 4px}.weekly-flow-chart article{display:grid;grid-template-rows:14px 1fr 13px;gap:4px;min-width:0;text-align:center}.weekly-flow-chart article>span{color:#8a95a3;font-size:10px}.weekly-flow-chart article>div{position:relative;display:flex;align-items:end;justify-content:center;overflow:hidden;min-height:54px;border-radius:6px;background:#edf0eb}.weekly-flow-chart article i,.weekly-flow-chart article b{position:absolute;bottom:0;width:47%;border-radius:4px 4px 1px 1px}.weekly-flow-chart article i{left:13%;background:#cdd5ca}.weekly-flow-chart article b{right:13%;background:var(--atlas-signal);box-shadow:0 -4px 10px color-mix(in srgb,var(--atlas-signal) 28%,transparent)}.weekly-flow-chart article:not(.is-planned) i,.weekly-flow-chart article:not(.is-complete) b{opacity:.2}.weekly-flow-chart article>small{color:#738093;font-family:IBM Plex Mono,monospace;font-size:9px}.weekly-detail-bottom{display:grid;grid-template-columns:auto minmax(240px,1fr);gap:20px;align-items:center;padding-top:15px;border-top:1px solid #e4e9e0}.weekly-goal-editor{display:flex;align-items:center;gap:5px}.weekly-goal-editor>span{margin-right:4px;color:var(--muted-text);font-size:10px}.weekly-goal-editor button{min-height:30px;padding:5px 9px;color:#667388;border:1px solid #dbe1d9;border-radius:999px;background:#fff;font-size:10px;font-weight:800;transition:transform .16s var(--ease-out),background .16s var(--ease-out),border-color .16s var(--ease-out)}.weekly-goal-editor button:hover,.weekly-goal-editor button.is-selected{color:var(--ink);border-color:var(--atlas-signal-deep);background:var(--atlas-signal-soft)}.weekly-goal-editor button:active{transform:scale(.96)}.weekly-direction{display:flex;align-items:center;gap:8px;margin:0;padding:9px 11px;color:#33445a;border-radius:9px;background:#f2f5ef;font-size:12px;line-height:1.4}.weekly-direction svg{flex:0 0 auto;color:var(--atlas-signal-deep)}@media (max-width: 700px){.weekly-atlas-detail-report{width:calc(100% - 32px);margin:18px auto;padding:18px}.weekly-detail-head h2{font-size:23px}.weekly-flow-chart{gap:5px;height:83px;margin:15px 0}.weekly-flow-chart article>div{min-height:48px}.weekly-detail-bottom{grid-template-columns:1fr;gap:12px}.weekly-goal-editor{justify-content:space-between}.weekly-goal-editor>span{font-size:9px}.weekly-goal-editor button{padding:5px 8px}.weekly-direction{font-size:11px}}@media (prefers-reduced-motion: no-preference){.site-shell button:not(:disabled),.site-shell a,.site-shell select,.site-shell input[type=range]{transition:transform .16s var(--ease-out),box-shadow .16s var(--ease-out),filter .16s var(--ease-out),background-color .16s var(--ease-out),border-color .16s var(--ease-out),color .16s var(--ease-out)}.site-shell button:not(:disabled):hover,.site-shell a:hover{transform:translateY(-2px);filter:saturate(1.06)}.site-shell button:not(:disabled):active,.site-shell a:active{transform:translateY(1px) scale(.965);transition-duration:85ms}.site-shell button:not(:disabled):focus-visible,.site-shell a:focus-visible,.site-shell select:focus-visible,.site-shell input:focus-visible,.site-shell textarea:focus-visible{outline:3px solid color-mix(in srgb,var(--atlas-signal) 78%,#ffffff);outline-offset:3px;box-shadow:0 0 0 6px color-mix(in srgb,var(--atlas-signal) 20%,transparent)}.dark-button:not(:disabled):hover,.light-button:hover,.login-button:hover,.session-save-button:hover,.weekly-add-button:hover,.recovery-primary:hover{box-shadow:0 10px 24px color-mix(in srgb,var(--atlas-signal) 30%,transparent)}.outline-button:hover,.ghost-button:hover,.text-button:hover,.recovery-secondary:hover,.session-log-button:hover{box-shadow:0 7px 16px #1528371a}.start-action:hover,.explore-paths button:hover,.session-quick-starts button:hover,.exercise-card:hover,.saved-exercise-panel:hover,.weekly-sessions article:hover{transform:translateY(-4px) rotate(-.08deg);box-shadow:0 14px 28px #1528371c}.quick-category-options button:hover,.rom-filter button:hover,.goal-pills button:hover,.weekly-goals button:hover,.weekly-goal-editor button:hover{transform:translateY(-2px) scale(1.025)}.atlas-theme-options button.is-selected,.atlas-speed-control button.is-selected,.weekly-goal-editor button.is-selected,.goal-pills button.is-selected,.weekly-goals button.is-selected{animation:impact-select .28s var(--ease-out)}.weekly-sessions article.is-completed .weekly-check,.completion-celebration button{animation:impact-complete .42s var(--ease-out)}.weekly-sessions article.is-completed{box-shadow:inset 4px 0 0 var(--atlas-signal),0 8px 20px color-mix(in srgb,var(--atlas-signal) 12%,transparent)}.route-node:hover{animation:impact-node .36s var(--ease-out)}.weekly-flow-chart article.is-complete b{animation:impact-bar .52s var(--ease-out) both}.weekly-direction{transition:transform .18s var(--ease-out),box-shadow .18s var(--ease-out),background-color .18s var(--ease-out)}.weekly-direction:hover{transform:translate(3px);box-shadow:-4px 0 0 var(--atlas-signal)}input[type=range]:active{transform:scaleY(1.2);filter:saturate(1.2)}}@keyframes impact-select{0%{transform:scale(.9)}58%{transform:scale(1.08)}to{transform:scale(1)}}@keyframes impact-complete{0%{transform:scale(.72) rotate(-10deg)}58%{transform:scale(1.16) rotate(4deg)}to{transform:scale(1) rotate(0)}}@keyframes impact-node{0%{transform:scale(1)}50%{transform:scale(1.19)}to{transform:scale(1.12)}}@keyframes impact-bar{0%{transform:scaleY(.15);transform-origin:bottom;opacity:.25}65%{transform:scaleY(1.12);transform-origin:bottom;opacity:1}to{transform:scaleY(1);transform-origin:bottom;opacity:1}}@media (prefers-reduced-motion: reduce){.site-shell button,.site-shell a,.site-shell select,.site-shell input,.site-shell textarea,.weekly-flow-chart article b,.weekly-sessions article.is-completed .weekly-check{animation:none!important;transition:none!important}}.anatomy-grid{grid-template-columns:minmax(0,1.25fr) minmax(300px,.75fr);overflow:visible}.body-map-card{position:relative;min-height:560px;padding:22px;isolation:isolate;overflow:hidden}.body-map-card .map-head{position:relative;z-index:5}.anatomy-3d-stage{position:relative;display:grid;min-height:430px;place-items:center;overflow:hidden;perspective:920px}.muscle-model-3d{position:relative;z-index:2;width:min(100%,340px);height:420px;overflow:visible;transform:rotateX(2deg) rotateY(-10deg);transition:transform .42s var(--ease-in-out),filter .28s var(--ease-out)}.anatomy-3d-stage.view-back .muscle-model-3d{transform:rotateX(2deg) rotateY(10deg)}.muscle-model-body{transform-origin:50% 52%}.model-ground-shadow{fill:#14213d21;filter:blur(4px)}.model-skin{fill:url(#body-volume);stroke:#9fae9d;stroke-width:1.3}.model-silhouette{fill:url(#body-volume);stroke:#9fae9d;stroke-width:1.5}.muscle-zone{fill:#c3d1bf;stroke:#83927f;stroke-width:1.15;cursor:pointer;outline:none;transition:fill .22s var(--ease-out),filter .22s var(--ease-out),transform .22s var(--ease-out);transform-box:fill-box;transform-origin:center}.muscle-zone:hover,.muscle-zone:focus-visible{fill:#b8e43d;filter:drop-shadow(0 0 7px rgba(165,198,35,.78));transform:scale(1.04)}.muscle-zone.is-active{fill:url(#muscle-volume);stroke:#48661d;stroke-width:1.8;filter:drop-shadow(0 0 8px rgba(170,218,46,.9));animation:muscle-signal 1.55s ease-in-out infinite alternate}.anatomy-view-control{position:absolute;z-index:5;top:14px;right:8px;display:flex;gap:5px;padding:4px;border:1px solid rgba(120,144,92,.25);border-radius:999px;background:#fffffad1;box-shadow:0 8px 16px #12281f12;-webkit-backdrop-filter:blur(7px);backdrop-filter:blur(7px)}.anatomy-view-control button{min-height:30px;padding:4px 10px;color:#6d7b73;border:0;border-radius:999px;background:transparent;font-size:11px;font-weight:800}.anatomy-view-control button.is-selected{color:var(--ink);background:var(--atlas-signal)}.anatomy-model-readout{position:absolute;z-index:4;right:7%;bottom:34px;display:grid;gap:2px;padding:10px 12px;min-width:110px;color:#f9fff0;border:1px solid rgba(216,255,79,.4);border-radius:10px;background:#14213de8;box-shadow:10px 13px #9bbb201f}.anatomy-model-readout span{color:var(--atlas-signal);font-family:IBM Plex Mono,monospace;font-size:8px}.anatomy-model-readout b{font-size:19px;letter-spacing:-.05em}.anatomy-model-readout small{color:#cbd5c3;font-size:10px}.anatomy-3d-stage .anatomy-label{bottom:9px;color:#637213;background:#f5fbdc}.body-map-card .region-selector{position:absolute;z-index:5;top:72px;left:18px;display:grid;gap:5px;max-width:108px}.body-map-card .region-selector button{min-height:34px;padding:5px 9px;color:#50614f;border:1px solid rgba(133,156,111,.25);border-radius:8px;background:#fffffccc;font-size:11px;font-weight:800;text-align:left;-webkit-backdrop-filter:blur(6px);backdrop-filter:blur(6px)}.body-map-card .region-selector button:before{content:"";display:inline-block;width:6px;height:6px;margin-right:6px;border-radius:50%;background:#c6d2c1}.body-map-card .region-selector button:hover,.body-map-card .region-selector button.is-active{color:var(--ink);border-color:#99b742;background:var(--atlas-signal-soft)}.body-map-card .region-selector button.is-active:before{background:var(--atlas-signal-deep);box-shadow:0 0 0 3px #9bbb202e}.related-list button{display:grid;grid-template-columns:auto 1fr auto;gap:9px;width:100%;padding:12px 0;color:inherit;border:0;border-top:1px solid var(--line);background:transparent;text-align:left}.related-list button:hover{color:#556b0a}.related-list button b{min-width:0;overflow:hidden;text-overflow:ellipsis;white-space:nowrap}.related-list button span{color:#637213;font-size:10px}.related-list button svg{align-self:center;color:#72860f}.anatomy-info{min-height:560px}@keyframes muscle-signal{0%{filter:drop-shadow(0 0 3px rgba(170,218,46,.48))}to{filter:drop-shadow(0 0 11px rgba(170,218,46,.98))}}@media (max-width: 820px){.anatomy-grid{grid-template-columns:1fr}.body-map-card,.anatomy-info{min-height:auto}.body-map-card{min-height:530px}.anatomy-3d-stage{min-height:410px}.body-map-card .region-selector{top:64px;left:12px;max-width:92px}.body-map-card .region-selector button{min-height:30px;padding:4px 7px;font-size:10px}.anatomy-view-control{right:0}.anatomy-model-readout{right:4%;bottom:30px}.muscle-model-3d{width:min(100%,305px)}.anatomy-info{padding-top:8px}}@media (prefers-reduced-motion: reduce){.muscle-model-3d,.muscle-zone,.muscle-zone.is-active{animation:none!important;transition:none!important}}.muscle-model-3d{touch-action:none;cursor:grab;-webkit-user-select:none;user-select:none;will-change:transform}.anatomy-3d-stage.is-dragging .muscle-model-3d{cursor:grabbing;transition:none!important}.anatomy-3d-stage.is-dragging .muscle-zone{pointer-events:none}.muscle-zone.is-primary{fill:url(#primary-volume);stroke:#9f3328;stroke-width:1.8;filter:drop-shadow(0 0 9px rgba(228,82,64,.78));animation:primary-muscle-signal 1.45s ease-in-out infinite alternate}.muscle-zone.is-supporting{fill:url(#support-volume);stroke:#27709a;stroke-width:1.8;filter:drop-shadow(0 0 8px rgba(83,163,209,.72));animation:supporting-muscle-signal 1.7s ease-in-out infinite alternate}.muscle-zone.is-primary.is-active,.muscle-zone.is-supporting.is-active{transform:scale(1.05)}.anatomy-muscle-legend{display:grid;gap:6px;margin:14px 0;padding:10px 12px;border:1px solid var(--line);border-radius:12px;background:#fafcf7;font-size:11px;line-height:1.45}.anatomy-muscle-legend span{display:flex;gap:6px;align-items:baseline;font-weight:800}.anatomy-muscle-legend .primary{color:#ae3d31}.anatomy-muscle-legend .primary:before,.anatomy-muscle-legend .supporting:before{content:"";width:8px;height:8px;border-radius:50%;flex:0 0 auto;background:#e35d4c;box-shadow:0 0 0 3px #e35d4c21}.anatomy-muscle-legend .supporting{color:#28739d}.anatomy-muscle-legend .supporting:before{background:#5aa8d7;box-shadow:0 0 0 3px #5aa8d721}.body-map-card .region-selector button.is-active:after{content:"✓";float:right;color:#6f8707;font-size:10px}.anatomy-3d-stage .anatomy-label{max-width:240px;text-align:center}.anatomy-exercise-list{max-height:386px;overflow-y:auto;overscroll-behavior:contain}.related-list-head+.anatomy-exercise-list{border-top:1px solid var(--line)}.anatomy-list-empty{padding:18px 4px;color:#5f6c80;font-size:13px;line-height:1.6}@keyframes primary-muscle-signal{0%{filter:drop-shadow(0 0 4px rgba(228,82,64,.44))}to{filter:drop-shadow(0 0 12px rgba(228,82,64,.92))}}@keyframes supporting-muscle-signal{0%{filter:drop-shadow(0 0 4px rgba(83,163,209,.4))}to{filter:drop-shadow(0 0 11px rgba(83,163,209,.86))}}@media (max-width: 820px){.anatomy-exercise-list{max-height:276px}.anatomy-muscle-legend{font-size:10px}.muscle-model-3d{min-height:370px}}@media (prefers-reduced-motion: reduce){.muscle-zone.is-primary,.muscle-zone.is-supporting{animation:none!important}}.scene-view{display:none;min-height:calc(100svh - 78px);outline:none;transform-origin:50% 8%}.site-shell.scene-home .scene-view-home,.site-shell.scene-session .scene-view-session,.site-shell.scene-explore .scene-view-explore,.site-shell.scene-anatomy .scene-view-anatomy,.site-shell.scene-progress .scene-view-progress,.site-shell.scene-wellness .scene-view-wellness{display:block}.scene-view>.section-pad:first-child{padding-top:clamp(78px,10vw,132px)}.scene-view-home{min-height:0}.scene-view-home>.hero{min-height:calc(100svh - 78px)}.site-shell.scene-session .scene-view-session,.site-shell.scene-explore .scene-view-explore,.site-shell.scene-anatomy .scene-view-anatomy,.site-shell.scene-progress .scene-view-progress,.site-shell.scene-wellness .scene-view-wellness{background:linear-gradient(145deg,#fbfcf4eb,#edf5dfad)}.site-shell.scene-explore .cinematic-orb.orb-one{background:#76d9ed38}.site-shell.scene-anatomy .cinematic-orb.orb-one{background:#ff98832e}.site-shell.scene-progress .cinematic-orb.orb-one{background:#9d81ff2e}.site-shell.scene-wellness .cinematic-orb.orb-one{background:#6ddab72e}@media (prefers-reduced-motion: no-preference){.site-shell.scene-home .scene-view-home,.site-shell.scene-session .scene-view-session,.site-shell.scene-explore .scene-view-explore,.site-shell.scene-anatomy .scene-view-anatomy,.site-shell.scene-progress .scene-view-progress,.site-shell.scene-wellness .scene-view-wellness{animation:scene-surface-in .54s var(--ease-out) both}.site-shell.scene-home .scene-view-home>*,.site-shell.scene-session .scene-view-session>*,.site-shell.scene-explore .scene-view-explore>*,.site-shell.scene-anatomy .scene-view-anatomy>*,.site-shell.scene-progress .scene-view-progress>*,.site-shell.scene-wellness .scene-view-wellness>*{animation:scene-content-in .44s var(--ease-out) both}.site-shell.scene-home .scene-view-home>*:nth-child(2),.site-shell.scene-session .scene-view-session>*:nth-child(2),.site-shell.scene-explore .scene-view-explore>*:nth-child(2),.site-shell.scene-anatomy .scene-view-anatomy>*:nth-child(2),.site-shell.scene-progress .scene-view-progress>*:nth-child(2),.site-shell.scene-wellness .scene-view-wellness>*:nth-child(2){animation-delay:55ms}.site-shell.scene-home .scene-view-home>*:nth-child(3),.site-shell.scene-session .scene-view-session>*:nth-child(3),.site-shell.scene-explore .scene-view-explore>*:nth-child(3),.site-shell.scene-anatomy .scene-view-anatomy>*:nth-child(3),.site-shell.scene-progress .scene-view-progress>*:nth-child(3),.site-shell.scene-wellness .scene-view-wellness>*:nth-child(3){animation-delay:105ms}}@keyframes scene-surface-in{0%{opacity:.18;transform:perspective(1500px) translate3d(0,26px,-90px) rotateX(4deg) scale(.972);filter:saturate(.72) blur(2px)}to{opacity:1;transform:perspective(1500px) translateZ(0) rotateX(0) scale(1);filter:saturate(1) blur(0)}}@keyframes scene-content-in{0%{opacity:0;transform:translate3d(0,18px,0)}to{opacity:1;transform:translateZ(0)}}@media (max-width: 700px){.scene-view{min-height:calc(100svh - 68px);padding-bottom:76px}.scene-view-home>.hero{min-height:auto}.scene-view>.section-pad:first-child{padding-top:82px}}@media (prefers-reduced-motion: reduce){.scene-view,.scene-view>*{animation:none!important}}.mobile-scene-settings{display:none}@media (max-width: 700px){.topbar-actions{gap:6px;margin-left:auto}.topbar-actions .dark-button{min-width:92px}.topbar-actions .menu-button{display:grid!important;width:40px;min-width:40px;height:40px;padding:0;place-items:center;color:var(--ink);border:1px solid var(--line);border-radius:12px;background:var(--surface)}.mobile-only.mobile-scene-settings{display:inline-flex;align-items:center;justify-content:flex-start;min-height:34px;padding:0;color:#65738b;border:0;background:transparent;font:inherit;font-size:13px;font-weight:600;cursor:pointer}.topbar nav a{display:inline-flex;align-items:center;min-height:34px}}.scene-view-explore .section-heading h2{color:#14213d}.scene-view-explore .section-description{color:#526277}.scene-view-explore .explore-launcher{color:#edf6dd}.scene-view-explore .explore-launcher h3{color:#fffef7}.scene-view-explore .explore-paths button,.scene-view-explore .explore-paths button span{color:#1f304b}.scene-view-explore .explore-paths button small{color:#65748c}.scene-view-explore .exercise-card{color:var(--ink);border-color:var(--line);background:var(--surface)}.scene-view-explore .exercise-card h3{color:var(--ink)}.scene-view-explore .exercise-card .english-name,.scene-view-explore .exercise-card .exercise-meta{color:#596a84}.scene-view-explore .exercise-card .exercise-description{color:#465a76}.scene-view-explore .exercise-card .card-expand{color:#647b08;font-weight:800}.scene-view-anatomy .anatomy-info{color:var(--ink);background:var(--surface)}.scene-view-anatomy .region-title h3{color:var(--ink)}.scene-view-anatomy .related-list button{color:#34455f}.scene-view-anatomy .related-list button b{color:var(--ink)}@media (max-width: 700px){.scene-view-explore .exercise-card{padding:20px}.scene-view-explore .exercise-card h3{font-size:21px;line-height:1.3}.scene-view-explore .exercise-card .english-name,.scene-view-explore .exercise-card .exercise-meta,.scene-view-explore .exercise-card .tag-row span{font-size:11px}.scene-view-explore .exercise-card .exercise-description{font-size:13px;line-height:1.7}.scene-view-anatomy .region-title h3{font-size:clamp(37px,11vw,46px);line-height:1.1}.scene-view-anatomy .related-list button{min-height:48px;font-size:13px}.wellness-card>p:not(.eyebrow),.wellness-detail,.recovery-start p,.recovery-toolkit p{font-size:13px;line-height:1.7}}.session-guidance-toggle{width:100%;min-height:42px;margin-top:12px;padding:9px 11px;color:#4e6209;border:1px solid #d8e5b1;border-radius:10px;background:#f7fbe9;font-size:12px;font-weight:800;text-align:left}.session-guidance-toggle:after{content:"+";float:right;font-size:17px;line-height:.7}.session-guidance-toggle[aria-expanded=true]:after{content:"−"}.session-local-note{margin:9px 0 0;line-height:1.55}.wellness-toc{display:flex;flex-wrap:wrap;gap:8px;max-width:1180px;margin:26px auto -22px;padding:13px 14px;border:1px solid #dbe4c7;border-radius:15px;background:#fffffad6;box-shadow:0 8px 20px #23331a0d}.wellness-toc>span{display:inline-flex;align-items:center;padding:0 5px;color:#6d810d;font-family:IBM Plex Mono,monospace;font-size:10px;font-weight:700;letter-spacing:.08em}.wellness-toc button{min-height:34px;padding:7px 10px;color:#465c15;border:1px solid #dce5c6;border-radius:999px;background:#fffefa;font-size:11px;font-weight:800}.wellness-toc button:hover{color:var(--ink);border-color:#a5bd43;background:var(--accent-soft)}.site-shell.scene-session .scene-view-session{display:flex;flex-direction:column}.site-shell.scene-session .scene-view-session>#session{order:1}.site-shell.scene-session .scene-view-session>#program{order:2}.site-shell.scene-session .scene-view-session>.weekly-plan-section{order:3}.session-launcher{color:#f8fbef!important;border-color:#d8ff4f47!important;background:#101a16!important}.session-launcher-head{background:linear-gradient(145deg,#18362b,#101a16 72%)!important}.session-launcher .session-launcher-head h3{color:#fffefa!important}.session-launcher .session-launcher-head>p{color:#f4f7edc7!important}.session-launcher .session-quick-starts button{color:#f8fbef!important;border-color:#d8ff4f29!important;background:transparent!important}.session-launcher .session-quick-starts button small{color:#f4f7edb8!important}.session-launcher .session-quick-starts button:hover,.session-launcher .session-quick-starts button.is-selected{color:#14213d!important;border-color:#c5e66c!important;background:var(--accent-soft)!important}.session-launcher .session-quick-starts button:hover small,.session-launcher .session-quick-starts button.is-selected small{color:#526277!important}.wellness-toc button.is-active{color:var(--ink);border-color:var(--accent);background:var(--accent);box-shadow:0 4px 10px #97b81929}.recovery-favorite-actions{display:flex;flex-wrap:wrap;gap:8px;align-items:center;margin:13px 0 18px}.recovery-favorite-actions button{display:inline-flex;min-height:40px;gap:7px;align-items:center;padding:8px 11px;color:#51620d;border:1px solid #d5e6a4;border-radius:10px;background:#f7fce9;font-size:12px;font-weight:800}.recovery-favorite-actions .recovery-favorite-resume{color:#425871;border-color:#d5e0e4;background:#fffefa}.recovery-favorite-actions p{display:inline-flex;gap:6px;align-items:center;margin:0;color:#62750d;font-size:12px;font-weight:700}.recovery-favorite-actions p svg{color:#9bbb20}@media (max-width: 700px){.recovery-favorite-actions{display:grid;grid-template-columns:1fr}.recovery-favorite-actions button{min-height:46px;justify-content:center;font-size:13px}.recovery-favorite-actions p{justify-content:center}}@media (max-width: 700px){.session-guidance-toggle{min-height:46px;font-size:13px}.wellness-toc{position:relative;overflow-x:auto;flex-wrap:nowrap;margin:14px 20px -36px;padding:11px;border-radius:13px;scrollbar-width:thin}.wellness-toc>span,.wellness-toc button{flex:0 0 auto}.wellness-toc button{min-height:38px;font-size:12px}}@keyframes scene-surface-in{0%{opacity:1;transform:perspective(1500px) translate3d(0,26px,-90px) rotateX(4deg) scale(.972);filter:saturate(.72) blur(2px)}to{opacity:1;transform:perspective(1500px) translateZ(0) rotateX(0) scale(1);filter:saturate(1) blur(0)}}@keyframes scene-content-in{0%{opacity:1;transform:translate3d(0,18px,0)}to{opacity:1;transform:translateZ(0)}}.explore-preset-panel{max-width:1180px;margin:16px auto;padding:18px 20px;color:var(--ink);border:1px solid #dbe4cd;border-radius:18px;background:linear-gradient(135deg,#fffef9,#f3f8e8);box-shadow:0 8px 22px #26391e0d}.explore-preset-head{display:flex;justify-content:space-between;gap:22px;align-items:end}.explore-preset-head .small-label{margin:0 0 4px;color:#60730a}.explore-preset-head h3{margin:0;color:var(--ink);font-size:20px;letter-spacing:-.045em}.explore-preset-head p{max-width:510px;margin:5px 0 0;color:#64738b;font-size:12px;line-height:1.5}.explore-preset-save{display:flex;align-items:end;gap:8px;flex:0 0 auto}.explore-preset-save label{display:grid;gap:4px;color:#65748b;font-size:10px;font-weight:800}.explore-preset-save input{width:196px;min-height:38px;padding:8px 10px;color:var(--ink);border:1px solid #d8e1cc;border-radius:10px;background:#fffefa;font-size:12px}.explore-preset-save button{min-height:38px;padding:8px 12px;color:#fff;border:1px solid var(--accent);border-radius:10px;background:var(--accent);font-size:11px;font-weight:800}.explore-preset-list{display:flex;flex-wrap:wrap;gap:8px;margin-top:14px}.explore-preset-list article{display:flex;overflow:hidden;max-width:285px;border:1px solid #dce4d4;border-radius:10px;background:#fffefa}.explore-preset-list article>button:first-child{display:grid;gap:2px;min-width:0;padding:9px 11px;color:var(--ink);border:0;background:transparent;text-align:left}.explore-preset-list b{overflow:hidden;text-overflow:ellipsis;white-space:nowrap;font-size:12px}.explore-preset-list span{overflow:hidden;color:#78869b;font-size:10px;text-overflow:ellipsis;white-space:nowrap}.preset-delete-button{display:grid;width:34px;min-height:100%;place-items:center;color:#8a625f;border:0;border-left:1px solid #e5e8dc;background:#fafbf7}.preset-delete-button:hover{color:#773c36;background:#fff0ed}.explore-preset-empty{margin:12px 0 0;color:#616c80;font-size:12px}.scene-settings-modal{max-width:520px}.scene-settings-content{display:grid;gap:13px;margin-top:16px}.scene-sound-toggle{display:grid;grid-template-columns:auto 1fr;gap:12px;align-items:center;padding:14px;color:var(--ink);border:1px solid #dbe3d1;border-radius:14px;background:#f7faef;cursor:pointer}.scene-sound-toggle input{width:18px;height:18px;accent-color:#a5c528}.scene-sound-toggle span{display:grid;grid-template-columns:auto 1fr;column-gap:8px;align-items:center}.scene-sound-toggle svg{color:#70880c}.scene-sound-toggle b{font-size:14px}.scene-sound-toggle small{grid-column:2;margin-top:3px;color:#66758b;font-size:11px;line-height:1.45}.last-scene-status{padding:13px 14px;border-radius:12px;background:#14213d}.last-scene-status>span{display:block;color:var(--accent);font-family:IBM Plex Mono,monospace;font-size:9px;letter-spacing:.1em}.last-scene-status b{display:block;margin-top:5px;color:#fffefa;font-size:19px}.last-scene-status p{margin:4px 0 0;color:#c7d1c1;font-size:11px;line-height:1.45}@media (max-width: 700px){.explore-preset-panel{margin:14px 0;padding:16px;border-radius:15px}.explore-preset-head{display:grid;gap:13px}.explore-preset-save{width:100%}.explore-preset-save label{flex:1}.explore-preset-save input{width:100%}.explore-preset-save button{min-width:104px}.explore-preset-list{display:grid;grid-template-columns:1fr}.explore-preset-list article{max-width:none}.explore-preset-list article>button:first-child{min-height:48px}.scene-sound-toggle{padding:13px}}.hero{min-height:684px;grid-template-columns:minmax(0,.92fr) minmax(0,1.08fr);column-gap:clamp(42px,6vw,112px);align-items:center}.hero-copy{display:grid;align-content:center;max-width:590px;padding-block:20px}.hero-context{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:10px;max-width:500px;margin-top:32px}.hero-context article{display:grid;gap:3px;min-width:0;padding:13px 14px;border:1px solid color-mix(in srgb,var(--atlas-signal) 42%,#d8e0cb);border-radius:12px;background:#fffffab3;box-shadow:0 9px 20px #26371c0f}.hero-context span{color:#758296;font-family:IBM Plex Mono,monospace;font-size:8px;letter-spacing:.09em}.hero-context b{overflow:hidden;color:#1f304b;font-size:14px;font-weight:800;letter-spacing:-.04em;text-overflow:ellipsis;white-space:nowrap}.hero-context small{color:#6b7a8e;font-size:10px}.hero-recent-session{grid-column:1 / -1;display:grid;grid-template-columns:auto minmax(0,1fr) auto auto;gap:8px;align-items:center;min-height:44px;padding:10px 12px;color:#1f304b;border:1px solid color-mix(in srgb,var(--atlas-signal) 62%,#d4dfb1);border-radius:12px;background:color-mix(in srgb,var(--atlas-signal) 20%,#fffef7);box-shadow:0 9px 20px #485f1614;text-align:left}.hero-recent-session svg{color:var(--atlas-signal-deep)}.hero-recent-session span{overflow:hidden;color:#52657d;font-family:inherit;font-size:11px;font-weight:700;letter-spacing:-.02em;text-overflow:ellipsis;white-space:nowrap}.hero-recent-session b{color:#355015;font-size:11px;white-space:nowrap}.hero-recent-session:hover{transform:translateY(-2px);box-shadow:0 12px 22px color-mix(in srgb,var(--atlas-signal) 20%,transparent)}.hero-workspace{position:relative;z-index:2;display:grid;gap:14px;width:min(100%,620px);justify-self:end}.hero-workspace-bottom{display:grid;grid-template-columns:minmax(0,.88fr) minmax(244px,1.12fr);gap:12px;align-items:stretch}.hero-workspace .hero-session-card{position:relative;right:auto;bottom:auto;z-index:1;width:auto;min-height:158px;padding:14px 15px;box-shadow:0 12px 24px #14213d24}.hero-workspace .hero-session-card b{font-size:31px}.hero-workspace .hero-session-card>span{font-size:10px}.hero-workspace .session-route-description{line-height:1.35}.hero-session-start{display:inline-flex;align-items:center;justify-content:space-between;gap:7px;width:100%;min-height:31px;margin-top:7px;padding:6px 8px;color:#14213d;border:1px solid var(--atlas-signal);border-radius:8px;background:var(--atlas-signal);font-size:10px;font-weight:900;text-align:left}.hero-session-start:hover{box-shadow:0 7px 14px color-mix(in srgb,var(--atlas-signal) 28%,transparent)}.hero-session-start svg{flex:0 0 auto}.hero-workspace .atlas-theme-control{position:relative;top:auto;right:auto;z-index:1;width:auto;min-height:158px;padding:12px;border-color:color-mix(in srgb,var(--atlas-signal) 38%,#d9e1cf);background:#fffffaf0;box-shadow:0 12px 24px #1f302d14}.hero-workspace .atlas-theme-options button{min-height:29px}.hero-workspace .atlas-speed-control{padding-top:8px}.hero-workspace .atlas-performance-status{min-height:24px}.hero .hero-copy h1{max-width:620px;font-size:clamp(42px,4.35vw,64px);line-height:1.16;word-break:keep-all}.hero .hero-copy h1 em{white-space:nowrap}@media (max-width: 980px){.hero{min-height:auto;grid-template-columns:1fr;gap:28px;padding-bottom:48px}.hero-copy{max-width:650px;padding-block:0}.hero-workspace{width:min(100%,640px);justify-self:start}}@media (max-width: 700px){.hero{gap:26px}.hero .hero-copy h1{font-size:clamp(38px,10.8vw,52px);line-height:1.2}.hero-context{gap:8px;margin-top:25px}.hero-context article{padding:11px 12px}.hero-context b{font-size:12px}.hero-context small{font-size:9px}.hero-recent-session{gap:7px;min-height:42px;padding:9px 10px}.hero-recent-session span,.hero-recent-session b{font-size:10px}.hero-workspace{width:100%;gap:12px;margin-top:0}.hero-workspace-bottom{grid-template-columns:1fr;gap:10px}.hero-workspace .hero-session-card{min-height:0;padding:13px 14px}.hero-workspace .hero-session-card b{font-size:28px}.hero-session-start{min-height:38px;padding:8px 10px;font-size:11px}.hero-workspace .atlas-theme-control{min-height:0;padding:11px 12px}.hero-workspace .atlas-performance-status{min-height:0}.hero-workspace .atlas-theme-options button{min-height:27px}}.scene-view-session .session-blocks{align-items:start}.scene-view-session .session-block{align-self:start;height:max-content}.scene-view-session .session-block:nth-child(2){border-top-color:#8fb82c;background:linear-gradient(180deg,#fffef9,#f7faef)}.scene-view-session .session-block:nth-child(3){border-top-color:#8db8d3}.scene-view-session .session-block ul{padding-right:2px}.scene-view-session .session-block li{line-height:1.42}.scene-view-session .session-block li+li{margin-top:2px}.scene-view-session .session-plan-actions{position:relative;display:flex;align-items:center;gap:10px}.scene-view-session .session-plan-actions:before{width:26px;height:1px;background:var(--atlas-lime);content:""}@media (max-width: 820px){.scene-view-session .session-blocks{align-items:stretch}.scene-view-session .session-block{align-self:stretch}.scene-view-session .session-plan-actions{align-items:stretch;flex-direction:column}.scene-view-session .session-plan-actions:before{width:100%}}.weekly-next-action{display:grid;grid-template-columns:minmax(0,1fr) auto;gap:8px;align-items:center}.weekly-next-action button{min-height:38px;padding:8px 11px;color:#152210;border:1px solid var(--atlas-lime);border-radius:8px;background:var(--atlas-lime);font-size:11px;font-weight:900;white-space:nowrap}.weekly-next-action button:active{transform:scale(.97)}@media (max-width: 700px){.weekly-next-action{grid-template-columns:1fr}.weekly-next-action button{width:100%;min-height:44px}}.exercise-detail{display:grid;gap:14px;margin-top:16px;padding-top:17px;border-top:1px solid #e1e7dc}.exercise-detail>.small-label{display:flex;align-items:center;min-height:24px;margin:4px 0 -6px;padding-left:9px;color:#60740d;border-left:3px solid var(--atlas-lime)}.exercise-detail>.small-label:not(:first-child){margin-top:8px;padding-top:12px;border-top:1px solid #e6ebe2}.exercise-detail .benefit-row{margin-top:-4px}.text-exercise-guide{padding:16px;border:1px solid #dce6ca;border-radius:14px;background:linear-gradient(145deg,#fbfdf5,#f2f6e9)}.text-guide-head{align-items:start}.text-guide-head>span{color:#64780f;border-color:#cfdeaa;background:#f9fce8;font-weight:800}.text-guide-sequence{gap:10px}.text-guide-sequence li{min-height:58px;padding:11px 12px;border-radius:10px;background:#ffffffc2}.exercise-detail .detail-grid>div,.exercise-detail .evidence-scope{border-color:#dbe4d5;background:#fafcf7}.exercise-detail .exercise-warning{margin:2px 0;padding:12px 13px;color:#6a463c;border-left:3px solid #dd7c63;border-radius:0 10px 10px 0;background:#fff6f1;line-height:1.65}@media (max-width: 700px){.exercise-detail{gap:13px;margin-top:14px;padding-top:15px}.text-exercise-guide{padding:14px;border-radius:12px}.text-guide-sequence li{min-height:54px;padding:10px}}.explore-primary-controls{display:flex;align-items:end;justify-content:space-between;gap:14px;margin:12px 0;padding:12px 14px;border:1px solid var(--line);border-radius:15px;background:color-mix(in srgb,var(--surface) 84%,var(--accent-soft))}.explore-primary-controls .sort-select{display:grid;gap:5px;color:#65748c;font-family:IBM Plex Mono,monospace;font-size:10px;letter-spacing:.08em}.explore-primary-controls select{min-height:38px;min-width:min(100%,235px);padding:7px 30px 7px 10px;color:var(--ink);border:1px solid var(--line);border-radius:9px;background:var(--surface);font:700 12px Noto Sans KR,sans-serif;letter-spacing:-.02em}.explore-primary-controls>p{display:grid;justify-items:end;gap:2px;margin:0;color:#637188;font-size:11px}.explore-primary-controls>p span{font-family:IBM Plex Mono,monospace;font-size:9px;letter-spacing:.08em}.explore-primary-controls>p b{color:#667d0d;font-size:13px}.advanced-filter-control{display:flex;align-items:center;justify-content:space-between;gap:16px;margin-top:10px;padding:11px 13px;border:1px solid #dce6c5;border-radius:14px;background:#fbfdf2}.advanced-filter-control>div{display:grid;gap:2px}.advanced-filter-control .small-label{margin:0;color:#71890e;font-size:9px}.advanced-filter-control>div>span{color:#697891;font-size:11px}.advanced-filter-control button{display:inline-flex;align-items:center;gap:7px;min-height:40px;padding:8px 11px;border:1px solid #d2e995;border-radius:10px;font-size:12px;font-weight:700;transition:transform .16s var(--ease-out),background .16s var(--ease-out)}.advanced-filter-control button:hover{background:#e8f9b9}.advanced-filter-control button:active{transform:scale(.97)}.advanced-filter-control button svg{transition:transform .18s var(--ease-out)}.advanced-filter-control button[aria-expanded=true] svg{transform:rotate(180deg)}.filter-row{display:grid;grid-template-columns:repeat(4,minmax(0,1fr));gap:9px;margin-top:10px;padding:13px;border:1px solid var(--line);border-radius:14px;background:var(--surface)}.filter-row select{min-height:42px;min-width:0;padding:8px;border:1px solid var(--line);border-radius:9px;color:var(--ink);background:#fffefa;font-size:12px}.explore-result-summary{display:flex;align-items:center;justify-content:space-between;gap:18px;margin-top:12px;padding:16px;border:1px solid #dce6c5;border-radius:16px;background:linear-gradient(115deg,#fffefa,#f7fbe9)}.explore-result-summary>div:first-child{display:grid;grid-template-columns:auto 1fr;align-items:end;column-gap:10px}.explore-result-summary .small-label{grid-column:1 / -1;margin:0 0 2px;color:#71890e;font-size:9px}.explore-result-summary b{color:var(--ink);font-size:28px;font-weight:800;letter-spacing:-.06em;line-height:1}.explore-result-summary b small{margin-left:4px;color:#71890e;font-size:12px;letter-spacing:-.03em}.explore-result-summary>div:first-child>p{grid-column:1 / -1;margin:7px 0 0;color:#64748c;font-size:11px;line-height:1.55}.explore-filter-chips{display:flex;flex:1 1 360px;justify-content:flex-end;flex-wrap:wrap;gap:6px}.explore-filter-chips span{padding:6px 8px;color:#586d08;border:1px solid #d5e7a6;border-radius:999px;background:#fffefa;font-size:11px;font-weight:700}.explore-filter-hint{max-width:240px;margin:0;color:#637188;font-size:11px;line-height:1.55;text-align:right}.empty-library{display:flex;align-items:flex-start;gap:14px;max-width:1180px;margin:18px auto 0;padding:22px;border:1px dashed #bccab0;border-radius:18px;background:#fbfdf6}.empty-library>svg{flex:0 0 auto;color:#71890e}.empty-library h3{margin:0;color:var(--ink);font-size:16px;font-weight:800}.empty-library p{max-width:500px;margin:5px 0 12px;color:#64748c;font-size:12px;line-height:1.65}.empty-library .outline-button{min-height:38px;color:#536709;border-color:#c8df88;background:var(--accent-soft)}@media (max-width: 700px){.explore-primary-controls{align-items:stretch;gap:10px;padding:11px}.explore-primary-controls .sort-select{flex:1}.explore-primary-controls select{width:100%;min-width:0}.explore-primary-controls>p{min-width:70px;align-self:center}.advanced-filter-control{align-items:stretch;gap:10px;padding:12px}.advanced-filter-control button{justify-content:center;font-size:11px}.filter-row{grid-template-columns:repeat(2,minmax(0,1fr));gap:8px;padding:11px}.explore-result-summary{display:grid;gap:12px;padding:14px}.explore-filter-chips{justify-content:flex-start}.explore-filter-hint{max-width:none;text-align:left}.empty-library{margin-top:14px;padding:18px}}@media (prefers-reduced-motion: reduce){.advanced-filter-control button svg{transition:none}}.exercise-card .exercise-top{min-height:22px}.exercise-card .exercise-category-label{max-width:62%;overflow:hidden;text-overflow:ellipsis;white-space:nowrap}.exercise-card .difficulty{min-height:24px;padding:3px 6px;border:1px solid #f0d7cd;border-radius:999px;background:#fff8f5}.exercise-card .difficulty small{margin-right:3px}.exercise-card .exercise-description{min-height:3.4em;margin:10px 0 12px;color:#52657f;font-size:12px;line-height:1.72;letter-spacing:-.018em}.exercise-card .tag-row{gap:5px;min-height:27px}.exercise-card .tag-row span{display:inline-flex;min-height:25px;align-items:center;padding:4px 7px;font-size:10px;line-height:1.2}.exercise-card .exercise-meta{margin-top:13px;padding:0;border:0}.exercise-card .exercise-meta span{display:grid;grid-template-columns:15px auto minmax(0,1fr);align-items:center;gap:4px;border:1px solid #e0e8dc;border-radius:9px}.exercise-card .exercise-meta span:before{display:none}.exercise-card .exercise-meta svg{color:#788d1a}.exercise-card .exercise-meta b{color:#77857d;font:800 9px IBM Plex Mono,monospace;letter-spacing:.02em}.exercise-card .exercise-meta em{overflow:hidden;color:#33475d;font-size:11px;font-style:normal;font-weight:800;text-align:right;text-overflow:ellipsis;white-space:nowrap}.exercise-card .card-expand{min-height:48px;margin-top:16px;padding:11px 12px;border-radius:10px}.exercise-card .card-expand svg{transition:transform .18s var(--ease-out)}.exercise-card.is-expanded .card-expand{margin-top:18px}@media (max-width: 700px){.exercise-card .exercise-description{min-height:0;margin:9px 0 11px;font-size:13px;line-height:1.68}.exercise-card .tag-row{margin-top:0}.exercise-card .tag-row span{min-height:26px;font-size:10px}.exercise-card .exercise-meta{gap:6px;margin-top:12px}.exercise-card .exercise-meta span{min-height:39px;padding:7px}.exercise-card .exercise-meta em{font-size:11px}.exercise-card .card-expand{min-height:52px;margin-top:14px}}@media (prefers-reduced-motion: reduce){.exercise-card .card-expand svg{transition:none}}:root{--readable-copy: #334a65;--readable-muted: #4d627d;--readable-label: #40566f;--readable-link: #36516b;--readable-danger: #713f38}.nav a,.ghost-button,.section-description,.today-command-copy>p,.checkin-head>div>p:last-child,.session-launcher-head>p,.recovery-start p,.program-note,.session-local-note,.saved-exercise-panel>p,.quick-category-head span,.library-count,.exercise-detail ul,.exercise-detail ol,.exercise-finish,.wellness-detail,.metric-card p,.metric-card small,.calendar-empty,.chart-empty,.insight-row article>p:last-of-type,.aerobic-trend-row p:last-child,.interval-card dd,.interval-card>p,.recovery-toolkit p,.wellness-card>p:not(.eyebrow){color:var(--readable-copy)}.small-label,.eyebrow,.exercise-top,.english-name,.exercise-meta,.metric-card span,.metric-card small,.calendar-card small,.library-count,.quick-category-head span,.saved-exercise-panel>p,.explore-primary-controls>p span,.explore-result-summary>div:first-child>p,.explore-filter-hint,.advanced-filter-control>div>span{color:var(--readable-muted)}.eyebrow.light,.text-button,.card-expand,.exercise-card .exercise-meta svg,.exercise-card .exercise-meta b,.exercise-card .exercise-meta em,.explore-primary-controls>p b,.explore-result-summary b small,.explore-filter-chips span,.advanced-filter-control .small-label,.rom-readiness-inline b,.weekly-log-button,.profile-link{color:var(--readable-link)}.exercise-card .exercise-description,.scene-view-explore .exercise-card .exercise-description,.scene-view-explore .exercise-card .english-name,.scene-view-explore .exercise-card .exercise-meta,.related-list button,.log-form label,.dashboard-export-note label{color:var(--readable-copy)}.hero h1 em,.start-dock-intro h2 em,.eyebrow.light,.text-button,.profile-link,.card-expand,.explore-primary-controls>p b,.explore-result-summary b small,.explore-filter-chips span,.advanced-filter-control .small-label,.rom-readiness-inline b,.weekly-log-button,.exercise-card .exercise-meta svg,.exercise-card .exercise-meta b,.exercise-card .exercise-meta em,.explore-selection-state p strong,.session-current-state p strong,.session-current-state>b,.explore-selection-state>b,.session-block>span,.text-guide-head>span,.text-guide-sequence li>span,.explore-paths+.explore-selection-state strong,.saved-exercise-index,.saved-exercise-list button svg,.saved-exercise-count{color:#36516b}.tag-row span,.benefit-row span,.balance-tags span,.tag-row .focus-tag{color:#29445e}.session-current-state,.explore-selection-state,.explore-result-summary,.advanced-filter-control,.empty-library,.chart-empty,.calendar-empty{color:var(--readable-copy)}.session-current-state span,.explore-selection-state span,.session-current-state small,.explore-selection-state small,.session-current-state p,.explore-selection-state p,.empty-library p,.chart-empty p,.calendar-empty p{color:var(--readable-muted)}.exercise-warning,.toolkit-red-flags,.toolkit-red-flags li,.safety-callout,.recovery-caution,.form-safety{color:var(--readable-danger)}@media (max-width: 700px){.section-description,.quick-category-head span,.saved-exercise-panel>p,.explore-result-summary>div:first-child>p,.explore-filter-hint,.exercise-card .exercise-description{line-height:1.75}}.saved-exercise-panels{gap:12px}.saved-exercise-panel{display:grid;gap:12px;min-height:0;padding:17px;border:1px solid var(--line);box-shadow:0 7px 18px #2639560a}.saved-exercise-panel-recent{border-top:3px solid #b6d74b}.saved-exercise-panel-favorite{border-top:3px solid #e0a15b}.saved-exercise-head{display:flex;align-items:start;justify-content:space-between;gap:12px}.saved-exercise-head .small-label{display:flex;align-items:center;gap:5px;margin:0 0 4px}.saved-exercise-head h3{margin:0}.saved-exercise-count{display:grid;width:29px;height:29px;place-items:center;color:#4e6208;border:1px solid #d4e59e;border-radius:50%;background:#f6fbe6;font:800 12px IBM Plex Mono,monospace}.saved-exercise-list{display:grid;gap:6px}.saved-exercise-list button{display:grid;grid-template-columns:24px minmax(0,1fr) 16px;align-items:center;gap:9px;min-height:50px;padding:8px 9px;border:1px solid #e0e7dc;border-radius:10px;color:var(--ink);background:#fbfcf8;text-align:left;transition:transform .16s var(--ease-out),border-color .16s var(--ease-out),background .16s var(--ease-out)}.saved-exercise-list button:hover{border-color:#c8df89;background:#f4fadd;transform:translate(2px)}.saved-exercise-list button:active{transform:scale(.98)}.saved-exercise-index{color:#7c8e25;font:800 9px IBM Plex Mono,monospace;letter-spacing:.05em}.saved-exercise-list button div{min-width:0}.saved-exercise-list button small{display:block;overflow:hidden;color:#60718a;font:700 9px IBM Plex Mono,monospace;letter-spacing:.02em;text-overflow:ellipsis;white-space:nowrap}.saved-exercise-list button b{display:block;overflow:hidden;margin-top:2px;color:#203650;font-size:12px;font-weight:800;text-overflow:ellipsis;white-space:nowrap}.saved-exercise-list button svg{color:#70840f}.saved-exercise-empty{padding:11px 12px;border:1px dashed #cbd7c2;border-radius:10px;background:#fbfcf8}.saved-exercise-empty strong{color:#31455f;font-size:12px}.saved-exercise-empty p,.saved-exercise-foot{margin:4px 0 0;color:#536980;font-size:11px;line-height:1.55}.saved-exercise-foot{padding-top:9px;border-top:1px solid #e5ebe1}@media (max-width: 700px){.saved-exercise-panels{grid-template-columns:1fr;gap:10px}.saved-exercise-panel{padding:15px}.saved-exercise-list button{min-height:52px}.saved-exercise-list button b{font-size:13px}.saved-exercise-foot{font-size:10px}}@media (prefers-reduced-motion: reduce){.saved-exercise-list button{transition:none}}:root{--paper: #dfe6ee;--cloud: #e9eef4;--surface: #f8fafc;--surface-soft: #edf2f7;--ink: #0e1c2f;--ink-2: #21344d;--line: #c8d3df;--accent: #2a70b4;--accent-deep: #155a9f;--accent-soft: #dcebf9;--atlas-lime: #a8c96a;--muted-text: #5f6b83;--accent-text: #5c6d0d;--mint: #a8c96a;--shadow: 0 12px 28px rgba(13, 28, 48, .09)}html,body,.site-shell{background:var(--paper)}body{color:var(--ink)}.site-shell{position:relative;isolation:isolate;background-image:linear-gradient(rgba(28,51,77,.045) 1px,transparent 1px),linear-gradient(90deg,rgba(28,51,77,.045) 1px,transparent 1px),radial-gradient(circle at 82% 14%,rgba(85,135,192,.14),transparent 31rem),radial-gradient(circle at 12% 65%,rgba(168,201,106,.1),transparent 28rem);background-size:56px 56px,56px 56px,auto,auto}.site-shell:before{content:"";position:fixed;z-index:-1;inset:0;pointer-events:none;background:linear-gradient(90deg,transparent 0 7.5%,rgba(14,28,47,.045) 7.55% 7.62%,transparent 7.67% 92.3%,rgba(14,28,47,.045) 92.35% 92.42%,transparent 92.47%)}.topbar{height:74px;border-bottom:1px solid rgba(167,195,224,.28);background:#0c1a2df5;box-shadow:0 8px 28px #0a16272e}.brand,.nav a,.ghost-button,.login-button{color:#eaf1f8}.brand{letter-spacing:.14em}.brand:after{content:"MOTION / ATLAS";padding-left:10px;border-left:1px solid rgba(210,226,242,.24);color:#9baec3;font-size:8px;letter-spacing:.12em}.brand-mark{border:1px solid rgba(174,206,238,.42);border-radius:8px;color:#0e1c2f;background:#a8c96a;box-shadow:none}.nav a,.ghost-button{color:#bdcada;font-size:12px}.nav a:hover,.nav a[aria-current=page],.ghost-button:hover{color:#fff}.login-button{color:#d5dfeb;border-color:#c5d5e747;background:#ffffff0f}.dark-button,.light-button{color:#fff;border-color:#3b88d0;border-radius:8px;background:var(--accent);box-shadow:none}.dark-button:hover,.light-button:hover{color:#fff;background:#155a9f;box-shadow:0 8px 18px #2f7bc44d}.outline-button{border-radius:8px}.hero{min-height:590px;padding:78px clamp(24px,7vw,112px) 56px;color:#f4f8fc;background:linear-gradient(128deg,#0e1c2f,#142844 54%,#1c3959)}.hero:before{width:auto;height:auto;inset:0;border:0;border-radius:0;box-shadow:none;background-image:linear-gradient(rgba(177,205,235,.08) 1px,transparent 1px),linear-gradient(90deg,rgba(177,205,235,.08) 1px,transparent 1px);background-size:56px 56px}.hero-noise{opacity:.09}.hero h1{max-width:660px;color:#f4f8fc;font-size:clamp(43px,5vw,68px);line-height:1.14}.hero h1 em,.hero .text-button{color:#a8c96a}.atlas-theme-control{border-color:#b5cfeb42;border-radius:8px;background:#10243ce0;box-shadow:none}.atlas-theme-control>div:first-child>span,.atlas-theme-options button{color:#c4d3e3}.atlas-theme-options button:hover,.atlas-theme-options button.is-selected{color:#fff;border-color:#6eaddd;background:#4887c138}.hero-session-card{border-color:#8db9e247;border-radius:9px;background:#091728;box-shadow:none}.hero-session-card p,.hero-session-card b small,.session-route-description{color:#a8c96a!important}.program-section,.explore-section,.progress-section,.session-section,.anatomy-section,.wellness-section,.routine-section,.interval-section,.life-stage-section,.seated-recovery-section{background:transparent!important}.section-pad{padding:88px clamp(24px,7vw,112px)}.section-heading{max-width:1180px;padding-bottom:21px;border-bottom:1px solid rgba(38,63,90,.23)}.section-heading h2{max-width:750px;color:var(--ink);font-size:clamp(31px,3.6vw,50px);line-height:1.18}.section-heading h2:after{width:58px;height:2px;margin-top:17px;background:var(--accent)}.section-heading .eyebrow,.small-label,.eyebrow{color:#546a85}.section-heading .eyebrow:before{color:#2a6fb0;border-color:#9db8d2;border-radius:2px;background:#edf5fc}.section-description{color:#3d536d}.library-count{color:#405875;border-radius:6px;background:#f8fafcd6}.program-grid,.anatomy-grid,.session-builder,.routine-card,.weekly-plan-grid,.rom-status-dashboard,.checkin-card,.session-launcher,.recovery-start,.recovery-toolkit,.four-week-card,.today-command{border:1px solid var(--line);border-radius:12px;background:var(--surface);box-shadow:var(--shadow)}.program-selector,.session-options{background:#e7eef6}.program-card,.routine-intro,.recovery-card,.pr-card,.evidence-section,.weekly-summary{background:linear-gradient(135deg,#11233b,#203b5d)}.program-card .eyebrow,.routine-intro .eyebrow,.recovery-card .eyebrow,.pr-card .small-label,.evidence-section .eyebrow,.weekly-summary .eyebrow{color:#a8c96a!important}.program-card .profile-context,.program-exercise-list span,.routine-safety,.recovery-card li span,.pr-card .text-button,.pr-list b,.evidence-section a{color:#b8d6ef!important}.goal-pills button,.session-choice-group button,.routine-goals button,.session-quick-starts button,.explore-paths button{border-radius:7px}.goal-pills button.is-selected,.session-choice-group button.is-selected,.routine-goals button.is-selected,.session-quick-starts button.is-selected,.explore-paths button.is-selected{color:#fff;border-color:#2a6fb0;background:var(--accent)}.session-current-state,.explore-selection-state{border-color:#c8d3df;border-radius:9px;background:#edf3f8}.session-plan-head span,.checkin-head>span{color:#205f9e;background:#dcebf9}.session-block{border-color:#cbd6e1}.session-block>span,.checkin-controls b{color:#2a6fb0}.session-save-button,.recovery-primary{color:#fff;border-color:#2a6fb0;background:var(--accent)}.search-field,.quick-category-filter,.explore-preset-panel,.explore-result-summary,.advanced-filter-control,.saved-exercise-panel{border-color:var(--line);border-radius:10px;background:#f8fafcf0;box-shadow:none}.search-field{height:62px;border-left:4px solid #2f7bc4}.search-field svg{color:#2a6fb0}.filter-row select,.quick-category-options button,.rom-filter button{border-radius:6px}.quick-category-options button.filter-active,.rom-filter button.is-selected{color:#fff;border-color:#2a6fb0;background:var(--accent)}.advanced-filter-control button{color:#205f9e;border-color:#b8d2ea;background:#e2effa}.exercise-grid{gap:10px}.exercise-card{min-height:315px;border-color:#c8d3df;border-radius:9px;background:#f9fbfd;box-shadow:none}.exercise-card:before{opacity:.45}.exercise-card:hover{border-color:#6da2d1;box-shadow:0 10px #2f7bc417;transform:translateY(-2px)}.exercise-card h3{font-size:19px}.tag-row span,.benefit-row span,.balance-tags span{color:#285886;border:1px solid #c9dcef;background:#e8f2fb}.tag-row .focus-tag{color:#356b5f;border-color:#c6ddd7;background:#e9f4f1}.card-expand{color:#205f9e}.card-expand:hover{color:#123d67;background:#e8f2fb}.exercise-card .exercise-meta span{border-color:#d2dce6;background:#eef3f7}.saved-exercise-panel-recent{border-top-color:#2a6fb0}.saved-exercise-panel-favorite{border-top-color:#a8c96a}.body-map-card{background:linear-gradient(145deg,#dbe7f1,#cfdce8)}.anatomy-info{background:#f8fafc}.related-list>div{border-color:#cbd6e1}.related-list button:hover{background:#eaf3fb}.metric-row{gap:8px}.metric-card,.chart-card,.calendar-card,.insight-row article,.aerobic-trend-row article,.interval-card{border-color:var(--line);border-radius:9px;box-shadow:none}.metric-card:first-child,.insight-row article:first-child{color:#fff;border-color:#173151;background:#173151}.metric-card:first-child p,.metric-card:first-child small,.insight-row article:first-child>p:last-of-type,.metric-card:first-child b,.insight-row article:first-child h3{color:#fff}.metric-icon{color:#fff;border-radius:7px;background:var(--accent)}.chart-card{border-top:3px solid #2f7bc4}.calendar-card{border-left:3px solid #a8c96a}.volume-column i,.four-week-bar-track i{background:var(--accent)}.week-calendar .has-activity{color:#fff;border-color:#2a6fb0;background:var(--accent)}.insight-row h3,.aerobic-trend-row h3,.interval-card h3{color:var(--ink)}.wellness-grid{gap:10px}.wellness-card{min-height:270px;border:1px solid rgba(13,28,47,.16);border-radius:10px;box-shadow:none}.tone-plum,.tone-ink{color:#f4f8fc;background:#173151}.tone-plum h3,.tone-ink h3,.tone-plum h4,.tone-ink h4,.tone-plum p,.tone-ink p,.tone-plum li,.tone-ink li,.tone-plum b,.tone-ink b,.tone-plum small,.tone-ink small,.tone-plum span,.tone-ink span{color:inherit}.wellness-card.tone-plum>p:not(.eyebrow),.wellness-card.tone-ink>p:not(.eyebrow){color:inherit}.tone-plum .eyebrow,.tone-ink .eyebrow,.tone-plum .small-label,.tone-ink .small-label{color:#c9dbf0}.tone-sand{color:#24374f;background:#dbe5ed}.wellness-card:after{border-radius:0;border-color:currentColor}.wellness-detail{color:#314964;border-radius:6px;background:#ffffffe0}.recovery-toolkit{background:#f8fafc}.toolkit-grid article{border-left:2px solid #a8c96a;background:#eef3f7}.toolkit-red-flags{border-left:3px solid #c96b61;background:#fff4f1}.evidence-section{padding:74px clamp(24px,7vw,112px)}.site-footer{color:#9db0c3;background:#0e1c2f}.site-footer .brand{color:#eef5fb}.mobile-quick-nav{border-top-color:#c8d3df;background:#f8fafcfa}.mobile-quick-nav a,.mobile-quick-nav button{color:#526981}.mobile-quick-nav a:first-child,.mobile-quick-nav button{color:#2a6fb0}:where(button,a,input,select,textarea):focus-visible{outline:3px solid #6eb1e8;outline-offset:3px;box-shadow:0 0 0 5px #2f7bc433}@media (max-width: 700px){.topbar{height:68px;background:#0c1a2dfa}.brand:after{display:none}.nav{top:68px;background:#12243b}.nav a,.ghost-button{color:#eaf1f8}.section-pad{padding:64px 20px}.section-heading{margin-bottom:27px;padding-bottom:16px}.hero{min-height:0;padding:54px 22px 42px}.hero h1{font-size:clamp(36px,10.5vw,49px)}.program-grid,.anatomy-grid,.session-builder,.routine-card,.checkin-card,.session-launcher,.recovery-start,.recovery-toolkit,.four-week-card{border-radius:10px}.exercise-card,.metric-card,.chart-card,.calendar-card,.insight-row article,.aerobic-trend-row article,.interval-card,.wellness-card{border-radius:9px}.start-dock,.today-command{border-radius:10px}.start-dock{margin:-12px 14px 0}.today-command{margin:24px 20px 0}.exercise-grid{gap:9px}.site-footer{padding-bottom:78px}}.program-card>div>p:last-child,.routine-intro>p,.recovery-card>div>p:last-child,.pr-empty,.evidence-section>div:last-child p,.weekly-summary>p,.hero-session-card>span{color:#d3dfeb!important}.program-exercise-list>div,.recovery-card li,.pr-list div,.weekly-summary small{color:#e8f0f8}.program-card .outline-button,.routine-safety,.evidence-section a{border-color:#bdd7ef9e}.exercise-card{position:relative;overflow:hidden;padding-top:27px}.exercise-card:after{content:attr(data-atlas-index);position:absolute;top:9px;right:11px;color:#7f94aa;font:700 8px/1 IBM Plex Mono,monospace;letter-spacing:.13em}.exercise-card .exercise-category-label{display:inline-flex;align-items:center;gap:6px;color:#245c91;font-weight:700}.exercise-card .exercise-category-label:before{content:"";width:6px;height:6px;border:1px solid #2f7bc4;border-radius:50%;background:#dcebf9;box-shadow:0 0 0 3px #2f7bc41a}.exercise-card .exercise-meta{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:6px}.exercise-card .exercise-meta span{min-height:36px;padding:7px 8px}.exercise-card.is-expanded{border-color:#80add7;background:#f6faff}.wellness-card{transition:border-color .18s var(--ease-out),transform .18s var(--ease-out),box-shadow .18s var(--ease-out)}.wellness-card .wellness-expand{min-height:38px;margin-top:8px;border-bottom:0}.wellness-card.is-expanded{grid-column:span 2;min-height:0;border-color:#9cbad5;box-shadow:0 12px #2f7bc414}.wellness-detail-region{margin-top:4px}.wellness-detail-region .wellness-detail{display:grid;grid-template-columns:minmax(0,1fr) minmax(180px,.7fr);gap:12px;padding:16px;border:1px solid rgba(31,69,105,.16);background:#ffffffe6}.wellness-detail-region .wellness-detail ul{margin:0}.wellness-detail-region .wellness-caution{grid-column:1 / -1;margin-top:0}@media (max-width: 700px){.exercise-card{padding-top:25px}.wellness-card.is-expanded{grid-column:auto}.wellness-detail-region .wellness-detail{grid-template-columns:1fr;padding:13px}}.mobile-explore-rail{display:none}.related-list-head{align-items:center;gap:12px;padding:11px 12px;border-top:1px solid #c8d3df;border-bottom:1px solid #c8d3df;background:#edf3f8}.related-list-head>div{display:grid;gap:3px}.related-list-head>div p{margin:0}.related-list-head>div b{color:#173b61;font-size:12px}.related-list-head>span{margin-left:auto;padding:5px 7px;color:#245c91;border:1px solid #b8d2ea;border-radius:5px;background:#f8fbfe;font:700 9px IBM Plex Mono,monospace;white-space:nowrap}.first-record-route{display:flex;align-items:stretch;width:min(100%,340px);margin:2px auto 0;border:1px solid #c8d3df;background:#f7fafd}.first-record-route span{display:grid;gap:3px;flex:1;padding:9px 10px;color:#47617b;font-size:10px;line-height:1.4;text-align:left}.first-record-route span+span{border-left:1px solid #c8d3df}.first-record-route b{color:#2a6fb0;font:700 9px IBM Plex Mono,monospace;letter-spacing:.1em}@media (max-width: 700px){.mobile-explore-rail{position:sticky;z-index:16;top:72px;display:grid;grid-template-columns:auto auto 1fr;align-items:center;gap:8px;min-height:38px;margin:12px 0 10px;padding:7px 10px;color:#4d6681;border:1px solid #bfcfdf;border-left:3px solid #2f7bc4;background:#f8fbfef7;box-shadow:0 6px 14px #173b6117;-webkit-backdrop-filter:blur(10px);backdrop-filter:blur(10px)}.mobile-explore-rail span{color:#6d8299;font:700 8px IBM Plex Mono,monospace;letter-spacing:.1em}.mobile-explore-rail b{color:#173b61;font:800 12px IBM Plex Mono,monospace}.mobile-explore-rail p{overflow:hidden;margin:0;color:#526a83;font-size:10px;text-overflow:ellipsis;white-space:nowrap}.related-list-head{margin:18px -22px 0;padding:11px 14px}.related-list-head>span{max-width:150px;overflow:hidden;text-overflow:ellipsis}.first-record-route{width:100%}.first-record-route span{padding:8px;font-size:9px}}.exercise-detail:before{display:block;padding:8px 10px;color:#406485;border:1px solid #c8d9e7;background:#f2f8fd;content:"01 핵심 이점  ·  02 자세 지도  ·  03 조절·안전";font:700 9px/1.35 IBM Plex Mono,monospace;letter-spacing:.02em}.recovery-stage-grid article{position:relative;overflow:hidden}.recovery-stage-grid article:after{content:attr(data-recovery-stage);position:absolute;top:9px;right:10px;color:#8aa2b8;font:700 9px IBM Plex Mono,monospace;letter-spacing:.08em}.recovery-stage-grid article .small-label{color:#245c91}.weekly-next-route{margin:8px 0 10px;color:var(--muted-text);font-size:11px;line-height:1.6}@media (max-width: 700px){.exercise-detail:before{margin:0 0 11px;font-size:8px}.recovery-stage-grid article:after{top:7px;right:8px}.weekly-next-route{display:grid;grid-template-columns:1fr 1fr}.weekly-next-route span{padding:7px;font-size:8px}}.recovery-history-trend{display:flex;align-items:start;gap:9px;margin:10px 0 2px;padding:10px 12px;border-left:3px solid #2f7bc4;background:#f0f7fc}.recovery-history-trend>span{flex:0 0 auto;color:#2a6fb0;font:700 8px/1.5 IBM Plex Mono,monospace;letter-spacing:.1em}.recovery-history-trend p{margin:0;color:#3d5873;font-size:12px;line-height:1.55}@media (max-width: 700px){.exercise-card:not(.is-expanded) .exercise-description{display:-webkit-box;overflow:hidden;-webkit-box-orient:vertical;-webkit-line-clamp:2;min-height:0}.exercise-card:not(.is-expanded) .tag-row{display:none}.exercise-card:not(.is-expanded) .exercise-meta{grid-template-columns:1fr 1fr;margin-top:9px}.exercise-card:not(.is-expanded) .exercise-meta span{min-height:32px;padding:6px 8px}.exercise-card:not(.is-expanded) .exercise-meta b{display:none}.exercise-card:not(.is-expanded) .exercise-meta em{font-size:11px}.recovery-history-trend{margin-top:8px;padding:9px 10px}.recovery-history-trend p{font-size:11px}}.recovery-history-sequence{display:inline-block;margin-right:7px;color:#2a6fb0;font:700 8px/1 IBM Plex Mono,monospace;letter-spacing:.09em;vertical-align:1px}.session-current-state:after{display:block;margin-top:7px;color:#e1eef8;content:"현재 조합은 아래 세션 단계와 기록 기준에 즉시 반영됩니다.";font-size:11px;line-height:1.45}@media (max-width: 700px){.exercise-detail:before{position:sticky;top:62px;z-index:8;box-shadow:0 7px 12px #14213d1c}.recovery-history-sequence{margin-right:5px;font-size:7px}.session-current-state:after{font-size:10px}}.session-blocks:before{display:block;margin:0 0 10px;padding:7px 10px;color:#47617b;border-left:3px solid #2f7bc4;background:#f1f7fc;content:"TIME MAP · 시간 변경 시 준비 → 주요 움직임 → 마무리 순서가 다시 조정됩니다.";font:700 9px/1.45 IBM Plex Mono,monospace;letter-spacing:.02em}.exercise-warning:before{display:block;margin-bottom:5px;color:#b54135;content:"SAFETY SIGNAL · STOP / ADJUST";font:800 9px IBM Plex Mono,monospace;letter-spacing:.08em}.recovery-history-filter-context{margin:-2px 0 10px;color:#52708d;font:700 10px/1.45 IBM Plex Mono,monospace;letter-spacing:.015em}@media (max-width: 700px){.session-blocks:before{padding:7px 9px;font-size:8px}.exercise-warning:before{font-size:8px}.recovery-history-filter-context{margin-bottom:8px;font-size:9px}}.session-plan-head:after{display:block;grid-column:1 / -1;margin-top:3px;padding-top:9px;color:#536d87;border-top:1px solid #d6e1eb;content:"RECOMMENDATION BASIS · 근력은 점진적 저항, 심폐는 작업·회복 리듬, 전신 균형은 전신 분산을 우선해 같은 시간 안의 운동 구성을 조정합니다.";font:700 10px/1.55 IBM Plex Mono,monospace;letter-spacing:.01em}.detail-errors:after{display:block;margin-top:9px;color:#386a9b;content:"↖ 자세 지도 01–03을 다시 확인한 뒤, 범위·속도·변형을 하나씩 낮추세요.";font:700 11px/1.55 Noto Sans KR,sans-serif}.recovery-history-four-trend{display:flex;align-items:center;gap:10px;margin:10px 0 12px;padding:9px 10px;color:#3f5d78;border:1px solid #d5e0e8;background:#f6faff}.recovery-history-four-trend>span{flex:0 0 auto;color:#376e9f;font:800 8px/1 IBM Plex Mono,monospace;letter-spacing:.1em}.recovery-history-four-trend ol{display:grid;grid-template-columns:repeat(4,minmax(0,1fr));flex:1;gap:5px;margin:0;padding:0;list-style:none}.recovery-history-four-trend li{display:grid;gap:3px;padding:5px 4px;text-align:center;border-top:2px solid #b7c7d5;background:#fff}.recovery-history-four-trend li b{color:#72889c;font:700 8px IBM Plex Mono,monospace}.recovery-history-four-trend li span{color:#3b536b;font-size:10px;font-weight:700}.recovery-history-four-trend li.is-lighter{border-color:#6f9f39}.recovery-history-four-trend li.is-same{border-color:#4d8fc8}.recovery-history-four-trend li.is-pause{border-color:#b95b54}.recovery-history-four-trend li.is-pending{border-color:#bdc9d3}@media (max-width: 700px){.session-plan-head:after{font-size:9px}.detail-errors:after{font-size:10px}.recovery-history-four-trend{gap:7px;padding:8px}.recovery-history-four-trend li{padding:5px 2px}.recovery-history-four-trend li span{font-size:9px}}.session-composition{display:grid;grid-template-columns:auto repeat(3,minmax(0,1fr));align-items:center;gap:7px;margin:13px 0 11px;padding:9px 10px;color:#304e68;border:1px solid #d5e2ed;background:#f6faff}.session-composition>span{color:#3973a7;font:800 8px/1 IBM Plex Mono,monospace;letter-spacing:.09em}.session-composition div{min-width:0;padding-left:7px;border-left:2px solid #87b8df}.session-composition b{display:block;overflow:hidden;color:#324c65;font-size:10px;white-space:nowrap;text-overflow:ellipsis}.session-composition small{display:block;margin-top:3px;color:#5c7287;font:700 9px IBM Plex Mono,monospace}.detail-alt{display:inline-flex;align-items:center;gap:6px;min-height:38px;margin:10px 0 15px;padding:8px 10px;color:#235d90;border:1px solid #9cc2e4;background:#f2f8ff;font-size:11px;font-weight:800}.detail-alt:hover{color:#123b63;border-color:#4f93c8;background:#e4f1ff}.recovery-history-next-choice{margin:-3px 0 13px;padding:8px 10px;color:#3a5a75;border-left:3px solid #6d9f3d;background:#f7faf1;font-size:11px;line-height:1.65}.recovery-history-next-choice:before{content:"NEXT CHOICE · ";color:#5e8734;font:800 8px IBM Plex Mono,monospace;letter-spacing:.08em}@media (max-width: 700px){.session-composition{grid-template-columns:1fr 1fr 1fr;gap:6px}.session-composition>span{grid-column:1 / -1}.session-composition b{font-size:9px}.detail-alt{width:100%;min-height:46px;justify-content:center}.recovery-history-next-choice{font-size:10px}}.session-composition-compare{grid-column:1 / -1;margin:1px 0 0;color:#50718c;font:700 9px/1.45 IBM Plex Mono,monospace}.session-composition-compare:before{content:"PREVIOUS MIX · ";color:#6b8eac}.weekly-recovery-signal{margin:7px 0;padding:7px 9px;color:#345872;border-left:3px solid #80a54c;background:#f5f9ef;font-size:11px;line-height:1.55}.weekly-recovery-signal:before{content:"RECOVERY 4 · ";color:#698d3d;font:800 8px IBM Plex Mono,monospace;letter-spacing:.08em}@media (max-width: 700px){.session-composition-compare{font-size:8px}.weekly-recovery-signal{font-size:10px}}.session-composition-delta{grid-column:1 / -1;margin:0;color:#2e6f9f;font:800 9px/1.45 IBM Plex Mono,monospace}.session-composition-delta:before{content:"DELTA · ";color:#5d88ad}.weekly-recovery-mini{display:flex;gap:6px;margin:7px 0;padding:0;list-style:none}.weekly-recovery-mini li{display:grid;width:36px;min-height:36px;place-items:center;border:1px solid #ccdae2;background:#fff;color:#527087;font:700 8px IBM Plex Mono,monospace}.weekly-recovery-mini li b{font-size:14px}.weekly-recovery-mini .is-lighter{border-color:#91bb57;color:#4e7b20;background:#f6faed}.weekly-recovery-mini .is-pause{border-color:#d4988a;color:#a04d41;background:#fff6f4}.weekly-recovery-mini .is-same{border-color:#9fc1da;color:#3574a0;background:#f4f9fc}@media (max-width: 700px){.session-composition-delta{font-size:8px}.weekly-recovery-mini li{width:34px}}.log-recent-exercises{margin:14px 26px 0}.log-recent-exercises .small-label{margin:0 0 8px;color:var(--muted-text)}.log-recent-exercises>div{display:flex;flex-wrap:wrap;gap:6px}.log-recent-exercises button{min-height:32px;padding:6px 11px;color:var(--ink);border:1px solid var(--line);border-radius:8px;background:#fff;font-size:12px;font-weight:600;cursor:pointer;transition:border-color .16s var(--ease-out),background .16s var(--ease-out)}.log-recent-exercises button:hover{border-color:var(--accent)}.log-recent-exercises button.is-selected{color:#fff;border-color:var(--accent);background:var(--accent)}.log-change-hint{margin:9px 0 0;color:var(--muted-text);font-size:11px;line-height:1.5}@media (max-width: 700px){.log-recent-exercises{margin:12px 18px 0}}.empty-library-relaxations{display:flex;flex-wrap:wrap;gap:8px;margin:14px 0 16px}.empty-library-relaxations button{display:flex;flex-direction:column;gap:3px;min-height:44px;padding:8px 13px;color:var(--ink);border:1px solid var(--line);border-radius:9px;background:#fff;text-align:left;cursor:pointer;transition:border-color .16s var(--ease-out),box-shadow .16s var(--ease-out)}.empty-library-relaxations button:hover{border-color:var(--accent);box-shadow:0 4px 12px #2a70b41f}.empty-library-relaxations b{font-size:12px;font-weight:700}.empty-library-relaxations span{color:var(--accent-text);font-size:11px;font-weight:600}.exercise-progression-card{margin-bottom:20px;padding:24px 26px;border:1px solid var(--line);border-radius:12px;background:var(--surface, #fff)}.exercise-progression-note{margin:10px 0 18px;color:var(--muted-text);font-size:12px;line-height:1.6}.exercise-progression-list{display:grid;gap:16px;margin:0;padding:0;list-style:none}.exercise-progression-list li{padding:14px 16px;border:1px solid var(--line);border-radius:10px}.exercise-progression-head{display:flex;flex-wrap:wrap;align-items:baseline;gap:9px}.exercise-progression-head b{font-size:14px;font-weight:700}.exercise-progression-head span{padding:2px 8px;border-radius:999px;background:#eef2f7;color:var(--muted-text);font-size:11px;font-weight:700}.exercise-progression-head span.is-올라감{color:#1f5a92;background:#dcebfa}.exercise-progression-head span.is-내려감{color:#8a4b3a;background:#fbe9e3}.exercise-progression-head small{margin-left:auto;color:var(--muted-text);font-size:11px}.exercise-progression-bars{display:flex;align-items:flex-end;gap:5px;height:46px;margin:11px 0 9px}.exercise-progression-bars i{flex:1;min-width:8px;max-width:26px;border-radius:3px 3px 0 0;background:var(--accent)}.exercise-progression-list p{margin:0;color:var(--muted-text);font-size:11px}@media (max-width: 700px){.exercise-progression-card{padding:20px 18px}}.session-movement-list li{display:flex;flex-wrap:wrap;align-items:baseline;gap:6px 9px;padding:7px 0;border-bottom:1px solid var(--line)}.session-movement-list li:last-child{border-bottom:0}.session-movement-primary{font-size:13px;font-weight:700}.session-movement-dose{padding:2px 8px;border-radius:999px;background:#eef2f7;color:var(--muted-text);font-size:11px;font-weight:600}.session-movement-swap{min-height:32px;margin-left:auto;padding:2px 9px;color:var(--accent-text);border:1px solid var(--line);border-radius:999px;background:transparent;font-size:11px;font-weight:600;cursor:pointer}.session-movement-swap:hover{border-color:var(--accent)}.session-movement-alternatives{flex-basis:100%;display:grid;gap:4px;margin:6px 0 2px;padding:10px 12px;border-radius:8px;background:#f6f8fb;list-style:none}.session-movement-alternatives li{padding:0;border:0;color:var(--muted-text);font-size:12px}.log-field-error{display:block;margin-top:4px;color:#a5342a;font-size:11px;font-weight:600}.log-form input[aria-invalid=true],.log-form select[aria-invalid=true]{border-color:#a5342a}.log-exercise-count{display:block;margin-top:4px;color:var(--muted-text);font-size:11px}.safety-threshold-editor{grid-column:1 / -1;margin-top:6px;padding:16px 18px;border:1px solid var(--line);border-radius:10px;background:#f7f9fc}.safety-threshold-help{margin:8px 0 14px;color:var(--muted-text);font-size:12px;line-height:1.6}.safety-threshold-list{display:grid;gap:8px;margin:0 0 14px;padding:0;list-style:none}.safety-threshold-list li{display:flex;align-items:flex-start;gap:10px;padding:10px 12px;border:1px solid var(--line);border-radius:8px;background:#fff}.safety-threshold-list li div{display:grid;gap:3px}.safety-threshold-list b{font-size:12px;font-weight:700}.safety-threshold-list span{color:var(--muted-text);font-size:12px;line-height:1.5}.safety-threshold-list li button{min-width:28px;min-height:28px;margin-left:auto;color:var(--muted-text);border:1px solid var(--line);border-radius:7px;background:#fff;cursor:pointer}.safety-threshold-form{display:grid;gap:10px}.safety-threshold-form button{justify-self:start;min-height:36px;padding:8px 16px;color:#fff;border:0;border-radius:8px;background:var(--accent);font-size:12px;font-weight:700;cursor:pointer}.log-safety-notice{display:flex;gap:10px;margin:14px 26px 0;padding:12px 14px;border-left:3px solid var(--accent);border-radius:8px;background:#eef4fb}.log-safety-notice b{display:block;margin-bottom:4px;font-size:12px}.log-safety-notice p{margin:0;color:var(--muted-text);font-size:12px;line-height:1.55}@media (max-width: 700px){.log-safety-notice{margin:12px 18px 0}}
