@font-face{font-family:Barlow Condensed;font-style:normal;font-weight:300;font-display:swap;src:url(/assets/fonts/barlow-condensed-300.woff2)format("woff2")}@font-face{font-family:Barlow Condensed;font-style:normal;font-weight:600;font-display:swap;src:url(/assets/fonts/barlow-condensed-600.woff2)format("woff2")}@font-face{font-family:Barlow 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#0607088c}.brand{color:inherit;white-space:nowrap;align-items:center;gap:.75rem;min-height:44px;text-decoration:none;display:inline-flex}.wordmark{font-family:var(--f-display);text-transform:uppercase;letter-spacing:var(--track-wordmark);margin-right:-.32em;font-size:1.15rem;font-weight:800;line-height:1}.brand-label{border-radius:var(--radius-pill);color:#d4d2cc;letter-spacing:.14em;text-transform:uppercase;background:#3a3f44;align-items:center;height:24px;padding:0 .6rem;font-size:.68rem;font-weight:600;line-height:1;display:inline-flex}.nav-list{gap:.15rem;margin:0 auto;padding:0;list-style:none;display:flex}.nav-list a{border-radius:var(--radius-pill);color:#bdbab2;align-items:center;min-height:44px;padding:0 .85rem;font-size:.85rem;font-weight:600;text-decoration:none;display:inline-flex}.nav-list a:hover,.nav-list 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a:hover{color:var(--accent-text)}.page-head{flex-direction:column;gap:1rem;margin-top:clamp(1rem,2vw,1.5rem);display:flex}.hero{border-radius:var(--radius-panel);padding:var(--panel-pad);gap:2rem;margin-top:clamp(1rem,2vw,1.5rem);display:grid;position:relative;overflow:hidden}.hero .display{color:var(--c-white)}.hero-cta{flex-wrap:wrap;gap:.75rem;display:flex}@media (width>=900px){.hero{grid-template-columns:1.4fr 1fr;align-items:end}}.hero-coaches{grid-template-columns:repeat(4,1fr);align-self:end;gap:.5rem;display:grid}.hero-coaches img{aspect-ratio:3/4;object-fit:cover;border-radius:14px;width:100%}.grid{gap:var(--gap);grid-template-columns:repeat(auto-fill,minmax(min(100%,260px),1fr));display:grid}.card{background:var(--c-surface);border-radius:var(--radius-card);padding:var(--card-pad);transition:transform var(--dur-base) var(--ease-out),box-shadow var(--dur-base) 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img{object-fit:cover;border-radius:14px;flex:none;width:84px;height:112px}.muscle-card .count{font-size:.85rem}.finder{background:var(--c-surface);border-radius:var(--radius-panel);padding:var(--card-pad);gap:1rem;display:grid}@media (width>=760px){.finder{grid-template-columns:2fr 1fr 1fr auto;align-items:end}}.field{flex-direction:column;gap:.35rem;display:flex}.field label{font-size:.8rem;font-weight:600}.field input,.field select{border:1px solid var(--c-line);background:var(--c-white);border-radius:12px;width:100%;height:48px;padding:0 .9rem}.field input:focus,.field select:focus{outline:2px solid var(--c-teal);outline-offset:1px}.finder-count{color:var(--c-text-muted);margin-top:1rem;font-size:.85rem}.empty{border:1px dashed var(--c-line);border-radius:var(--radius-card);text-align:center;padding:2rem}.ex-head{gap:1.5rem;margin-top:clamp(1rem,2vw,1.5rem);display:grid}.ex-facts{flex-wrap:wrap;gap:.5rem;display:flex}.ex-layout{margin-top:var(--head-gap);gap:clamp(2rem,4vw,3.5rem);display:grid}@media (width<=979px){.ex-aside{order:-1}.ex-aside .video-frame.is-vertical{max-height:70svh}}@media (width>=980px){.ex-layout{grid-template-columns:minmax(0,1fr) minmax(0,420px);align-items:start}.ex-aside{position:sticky;top:96px}}.ex-body{flex-direction:column;gap:clamp(2rem,4vw,3rem);min-width:0;display:flex}.panel{border-radius:var(--radius-panel);padding:var(--card-pad)}.panel.dark{padding:var(--panel-pad)}.steps{counter-reset:s;gap:.9rem;padding:0;list-style:none;display:grid}.steps li{counter-increment:s;grid-template-columns:2.5rem 1fr;align-items:start;gap:.9rem;display:grid}.steps li:before{content:counter(s);background:var(--c-teal);width:2.5rem;height:2.5rem;color:var(--c-on-teal);font-family:var(--f-display);border-radius:50%;place-items:center;font-size:1.2rem;font-weight:800;display:grid}.mistake{background:var(--c-pink-soft);border-radius:var(--radius-card);padding:var(--card-pad);flex-direction:column;gap:.6rem;display:flex}.fixes{gap:var(--gap);display:grid}@media (width>=700px){.fixes{grid-template-columns:repeat(3,1fr)}}.fix{background:var(--c-teal-soft);border-radius:var(--radius-card);padding:var(--card-pad);flex-direction:column;gap:.5rem;display:flex}.fix-n{font-family:var(--f-display);color:var(--c-teal-deep);font-size:2.4rem;font-weight:800;line-height:1}.load{gap:var(--gap);grid-template-columns:1fr 1fr;display:grid}.load div{background:var(--c-surface);border-radius:var(--radius-card);padding:var(--card-pad)}.load strong{font-family:var(--f-display);font-size:1.8rem;font-weight:800;line-height:1;display:block}.safety{border-left:4px solid var(--c-yellow);background:var(--c-yellow-soft);border-radius:0 var(--radius-card) var(--radius-card) 0;padding:var(--card-pad);flex-direction:column;gap:.6rem;display:flex}.faq details{border-bottom:1px solid var(--c-line)}.faq summary{cursor:pointer;justify-content:space-between;gap:1rem;padding:1rem 0;font-weight:600;list-style:none;display:flex}.faq summary:after{content:"+";font-family:var(--f-display);color:var(--accent-text);font-size:1.5rem;line-height:1}.faq details[open] summary:after{content:"–"}.faq summary::-webkit-details-marker{display:none}.faq p{color:var(--c-text-muted);padding-bottom:1rem}.coach-strip{background:var(--c-surface);border-radius:var(--radius-card);align-items:center;gap:1rem;padding:1rem;text-decoration:none;display:flex}.coach-strip img{object-fit:cover;border-radius:12px;width:64px;height:84px}.video{flex-direction:column;gap:.6rem;display:flex}.video-frame{border-radius:var(--radius-card);background:var(--c-ink);aspect-ratio:16/9;width:100%;position:relative;overflow:hidden}.video-frame.is-vertical{aspect-ratio:9/16;max-height:78svh;margin-inline:auto}.video-frame iframe,.video-frame video,.video-frame img{object-fit:cover;border:0;width:100%;height:100%;position:absolute;inset:0}.video-play{cursor:pointer;color:var(--c-white);background:linear-gradient(#06070800 40%,#060708a6);border:0;place-items:center;display:grid;position:absolute;inset:0}.video-play span{background:var(--c-teal);width:76px;height:76px;color:var(--c-black);box-shadow:0 10px 40px -10px var(--c-teal-glow);border-radius:50%;place-items:center;display:grid}.video-placeholder{text-align:center;color:var(--c-text);flex-direction:column;justify-content:center;align-items:center;gap:.75rem;padding:1.5rem;display:flex;position:absolute;inset:0}.video-placeholder img{opacity:.9;object-fit:contain;width:55%;height:auto;position:static}.video figcaption{color:var(--c-text-muted);font-size:.85rem}.shop-band{margin-top:var(--block);border-radius:var(--radius-panel);background:var(--c-teal);color:var(--c-on-teal);padding:var(--panel-pad);align-items:center;gap:1.5rem;display:grid}@media (width>=800px){.shop-band{grid-template-columns:1fr auto}}.shop-band .h2{color:var(--c-black)}.disclaimer{color:var(--c-text-muted);margin-top:1.5rem;text-align:center;max-width:60rem;margin-inline:auto;font-size:.8rem}.site-footer{margin-top:var(--head-gap);border-top:1px solid var(--c-line);flex-direction:column;gap:1.25rem;padding-block:1.5rem 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a:focus-visible{color:#fff;background:linear-gradient(225deg,#f58529 0%,#feda77 12%,#dd2a7b 45%,#8134af 75%,#515bd4 100%)}.footer-social li:nth-child(3) a:hover,.footer-social li:nth-child(3) a:focus-visible{color:#fff;background:#0866ff}.footer-social li:nth-child(4) a:hover,.footer-social li:nth-child(4) a:focus-visible{color:#fff;background:red}.footer-legal{text-align:center;color:var(--c-text-muted);flex-direction:column;align-items:center;gap:.35rem;font-size:.76rem;display:flex}.footer-legal p{max-width:60rem}.footer-legal a{color:inherit}.footer-legal-links{flex-wrap:wrap;justify-content:center;align-items:center;gap:.25rem .4rem;display:flex}.coach-quote{font-family:var(--f-display);color:var(--c-teal);font-size:clamp(1.3rem,2.4vw,1.8rem);font-weight:600;line-height:1.1}.coach-tags{flex-wrap:wrap;gap:.4rem;margin:0;padding:0;display:flex}.coach-helps{color:var(--c-text-muted);gap:.35rem;margin:.5rem 0 0;padding:0;display:grid}.coach-helps li{align-items:baseline;gap:.6rem;display:flex}.coach-helps li:before{content:"";background:var(--c-teal);border-radius:2px;flex:none;width:.45rem;height:.45rem;transform:translateY(-.1rem)}.btn .arrow svg{display:block}