@import url('https://fonts.googleapis.com/css2?family=DM+Mono:wght@400;500&family=Manrope:wght@400;500;600;700;800&family=Space+Grotesk:wght@500;600;700&display=swap');

:root{--bg:#090a0b;--panel:#111315;--panel-2:#17191c;--line:#292c30;--text:#f5f5f3;--muted:#9a9da2;--red:#ed202b;--red-dark:#b8141e;--white:#f4f3ef;--ink:#18191b;--green:#7ed3a1;--mono:'DM Mono',monospace;--display:'Space Grotesk',sans-serif;--body:'Manrope',sans-serif;--radius:18px;--shadow:0 26px 70px #0007}
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.modal{width:min(540px,calc(100% - 28px));max-height:min(92svh,880px);overflow:auto;padding:32px;border:1px solid #34373a;border-radius:18px;background:#111315;color:white;box-shadow:0 28px 100px #000b}.modal::backdrop{background:#000b;backdrop-filter:blur(7px)}.modal-close-form{position:absolute;top:12px;right:12px}.modal-close{width:33px;height:33px;border:1px solid #36393c;border-radius:50%;background:#181a1c;color:#b9babc;font-size:21px;line-height:1;cursor:pointer}.modal-kicker{display:flex;align-items:center;gap:9px;margin-bottom:24px;font:700 9px var(--display);letter-spacing:.12em}.modal-kicker .brand-mark{width:24px;height:24px;font-size:14px}.modal h2{font:700 29px/1.1 var(--display);letter-spacing:-.04em;margin:0 0 8px}.modal-copy{max-width:420px;color:#a3a5a7;font-size:11px}.auth-tabs{display:flex;gap:7px;margin:20px 0 15px}.auth-tabs button{flex:1;padding:10px;border:1px solid #303336;border-radius:7px;background:transparent;color:#aeb0b2;font-size:10px;cursor:pointer}.auth-tabs button.is-selected{background:#eee;color:#111;border-color:#eee;font-weight:800}.auth-form,.routine-form{display:grid;gap:13px}.auth-form label,.routine-form>label{display:grid;gap:6px;color:#c3c5c7;font-size:10px}.auth-form input,.auth-form select,.routine-form input,.routine-form select{min-width:0;width:100%;height:42px;border:1px solid #36393d;border-radius:7px;padding:0 11px;outline:none;background:#181a1d;color:white;font-size:11px}.auth-form input:focus,.auth-form select:focus,.routine-form input:focus,.routine-form select:focus{border-color:#bd343c}.form-grid{display:grid;grid-template-columns:repeat(2,1fr);gap:10px}.form-hint{margin:-5px 0 0;color:#888b8e;font-size:9px}.consent-check{display:flex!important;align-items:flex-start;gap:9px!important;color:#aeb0b2!important;font-size:9px!important;line-height:1.5}.consent-check input{width:15px;height:15px;flex:none;accent-color:var(--red)}.consent-check a{color:#f1797e;text-decoration:underline}.auth-submit{width:100%;margin-top:2px}.auth-status{margin:0;color:#e5bf68;font-size:9px;line-height:1.5}.routine-modal{width:min(620px,calc(100% - 28px))}.routine-form fieldset{margin:0;padding:12px;border:1px solid #36393b;border-radius:8px}.routine-form legend{padding:0 5px;color:#b8babc;font-size:10px}.day-picks{display:flex;gap:7px;flex-wrap:wrap}.day-picks label{cursor:pointer}.day-picks input{position:absolute;opacity:0;pointer-events:none}.day-picks span{display:grid;place-items:center;min-width:41px;height:34px;border:1px solid #36393c;border-radius:7px;color:#b8babc;font-size:9px}.day-picks input:checked+span{background:#541d21;border-color:#a6373f;color:#fff}.routine-exercise-choices{display:grid;grid-template-columns:repeat(2,1fr);gap:5px;max-height:210px;overflow:auto;padding:8px;border:1px solid #313437;border-radius:8px}.choice-row{display:flex;align-items:center;gap:7px;padding:7px;border-radius:5px;background:#181a1c;color:#c4c5c6;font-size:9px}.choice-row input{width:14px;height:14px;accent-color:var(--red)}.exercise-modal{width:min(650px,calc(100% - 28px))}.exercise-detail-image{height:220px;margin:-32px -32px 20px;overflow:hidden;background:#1c1e20}.exercise-detail-image img{width:100%;height:100%;object-fit:cover}.exercise-detail-meta{display:flex;gap:7px;flex-wrap:wrap;margin:10px 0 15px}.exercise-detail-meta span{padding:5px 8px;border:1px solid #36393b;border-radius:99px;color:#c2c3c4;font:8px var(--mono)}.exercise-detail h3{font:600 13px var(--display);margin:17px 0 5px}.exercise-detail ol{padding-left:18px;color:#c2c4c6;font-size:10px;line-height:1.8}.exercise-detail .coach-cue{padding:11px;border-left:2px solid var(--red);background:#211719;color:#e6cbcd;font-size:10px}.session-modal{width:min(720px,calc(100% - 22px));padding:26px}.session-head{display:flex;justify-content:space-between;align-items:start}.session-head h2{margin:0}.session-clock{text-align:center;padding:18px 0 10px}.session-clock span{display:block;font:600 48px var(--mono);letter-spacing:-.06em}.session-clock small{color:#8d9092;font:9px var(--mono);letter-spacing:.12em}.session-progress{height:4px;border-radius:5px;background:#2b2e30;margin:5px 0 10px}.session-progress span{display:block;height:100%;width:0;background:var(--red);border-radius:5px;transition:width .25s}.session-exercise{display:grid;grid-template-columns:1fr auto;gap:8px;padding:14px 0;border-bottom:1px solid #2d3032}.session-exercise h3{font:600 13px var(--display);margin:0}.session-exercise p{margin:3px 0;color:#8f9294;font-size:9px}.set-row{grid-column:1/-1;display:flex;align-items:center;gap:7px;flex-wrap:wrap}.set-row span{font:9px var(--mono);color:#96999a}.set-row input{width:57px;height:34px;background:#181a1c;border:1px solid #35383b;border-radius:6px;color:white;padding:0 6px;font-size:10px}.set-row .set-weight{width:70px}.set-done{width:30px;height:30px;border:1px solid #383b3e;background:#191b1d;border-radius:6px;color:#929597;cursor:pointer}.set-done.is-done{background:#1d4b31;border-color:#368558;color:#b7f1cb}.session-footer{display:flex;justify-content:space-between;align-items:center;gap:12px;padding-top:15px;color:#aaa;font-size:9px}.toast{position:fixed;left:50%;bottom:23px;z-index:100;max-width:calc(100% - 32px);transform:translate(-50%,20px);padding:11px 16px;border:1px solid #414346;border-radius:8px;background:#202224;color:white;font-size:11px;box-shadow:var(--shadow);opacity:0;pointer-events:none;transition:opacity .2s,transform .2s}.toast.is-visible{transform:translate(-50%,0);opacity:1}
@media(max-width:1000px){.desktop-nav{gap:20px}.app-frame{grid-template-columns:155px minmax(0,1fr)}.app-rail{padding-left:10px;padding-right:10px}.app-main{padding-left:25px;padding-right:25px}.exercise-grid{grid-template-columns:repeat(2,minmax(0,1fr))}.mode-card{min-height:340px}.mode-content{left:18px}.section-heading,.app-title-row{align-items:start}.method{gap:7vw}}
@media(max-width:720px){html{scroll-padding-top:66px}.site-header{height:64px;padding:0 17px}.desktop-nav{display:none}.header-actions .button-quiet{display:none}.header-actions .button{min-height:36px}.brand{font-size:11px}.hero{height:690px;min-height:calc(100svh - 64px);max-height:780px;align-items:flex-end;padding-bottom:82px}.hero-photo{object-position:61% center}.hero-shade{background:linear-gradient(0deg,#090a0b 0%,#090a0bdc 35%,#090a0b1c 100%),linear-gradient(90deg,#090a0b66,transparent)}.hero-content{width:100%;padding:0 23px}.hero h1{font-size:clamp(44px,12vw,65px)}.hero-copy{font-size:12px;max-width:430px;margin:18px 0 20px}.hero-footnote{margin-top:37px}.hero-index{bottom:22px;right:23px}.section-wrap{padding-left:18px;padding-right:18px}.intro{padding-top:67px;padding-bottom:76px}.section-heading,.app-title-row{display:block;margin-bottom:22px}.section-heading h2,.app-title-row h2,.method-copy h2{font-size:clamp(35px,9vw,49px)}.section-note{font-size:11px;margin-top:13px}.mode-grid{grid-template-columns:1fr;gap:11px}.mode-card{min-height:340px}.mode-content{left:22px;bottom:20px}.app-shell{padding-top:66px;padding-bottom:0}.app-title-actions{margin-top:17px}.app-frame{display:block;min-height:740px;border-radius:15px 15px 0 0;border-bottom:0}.app-rail{display:none}.app-main{padding:0 14px 82px}.mobile-app-head{height:54px;display:flex;align-items:center;justify-content:space-between;border-bottom:1px solid #25282a;margin-bottom:13px}.mobile-app-head .brand{font-size:9px}.mobile-app-head .brand-mark{width:24px;height:24px;font-size:14px}.avatar-button{width:29px;height:29px;border:1px solid #5b3034;border-radius:50%;background:#2d1619;color:#ff858a;font:10px var(--mono)}.preview-banner{align-items:flex-start;gap:8px;padding:10px;margin-bottom:17px}.preview-banner p{font-size:9px}.banner-link{font-size:9px;padding:0}.notice-icon{width:17px;height:17px;font-size:9px}.welcome-row{align-items:center;margin:8px 0 16px}.welcome-row h2{font-size:28px}.welcome-row .muted{font-size:10px}.streak-value{font-size:25px}.streak-label{font-size:7px}.dashboard-grid{grid-template-columns:1fr}.card-dark,.card-light{min-height:210px;padding:16px}.week-card{min-height:156px}.week-days{margin:15px 0 10px}.weekday .day-ball{width:25px;height:25px}.next-workout h3{font-size:25px}.start-workout{min-height:36px;right:11px;bottom:11px;font-size:9px}.subsection-head{margin-top:24px}.subsection-head h3{font-size:15px}.quick-modes{grid-template-columns:1fr;gap:7px}.quick-mode{padding:10px}.quick-icon{width:28px;height:28px}.tip-strip{align-items:flex-start;flex-wrap:wrap;padding:10px}.tip-strip p{font-size:9px}.tip-strip a{margin-left:37px}.mobile-bottom-nav{position:sticky;z-index:15;bottom:0;left:0;right:0;margin:0 -14px;display:flex;justify-content:space-around;padding:7px 5px calc(7px + env(safe-area-inset-bottom));border-top:1px solid #2a2c2f;background:#101214ed;backdrop-filter:blur(14px)}.mobile-bottom-nav button{display:flex;flex-direction:column;align-items:center;gap:2px;min-width:54px;border:0;background:none;color:#828588;font-size:16px}.mobile-bottom-nav button small{font-size:8px}.mobile-bottom-nav button.is-active{color:#ff545c}.view-heading{align-items:flex-start;flex-direction:column}.view-heading h2{font-size:27px}.view-heading .muted{font-size:10px}.routine-list{grid-template-columns:1fr}.routine-card{padding:14px}.library-tools{flex-direction:column}.search-field{max-width:none}.library-tools select{height:39px}.exercise-grid{grid-template-columns:repeat(2,minmax(0,1fr));gap:7px}.exercise-image{height:95px}.exercise-card-body{padding:9px}.exercise-card-body h3{font-size:11px}.exercise-card-body p{font-size:8px}.exercise-tags span{font-size:7px}.log-summary{gap:6px}.log-stat{padding:10px}.log-stat strong{font-size:16px}.log-stat span{font-size:7px}.profile-card{padding:15px}.method{display:block;padding-top:74px;padding-bottom:72px}.method-steps{margin-top:37px}.method-copy p:not(.eyebrow){font-size:11px}.method-steps article{padding:17px 0}.method-steps h3{font-size:14px}.method-steps p{font-size:10px}.download-band{padding:54px 22px}.download-inner{display:block}.download-inner h2{font-size:43px}.download-actions{margin-top:24px}.site-footer{grid-template-columns:1fr;padding:25px 20px 30px}.site-footer .brand{font-size:10px}.site-footer>p{font-size:9px}.footer-links{flex-direction:column;gap:10px;font-size:9px}.modal{padding:23px 19px}.modal h2{font-size:26px}.form-grid{gap:8px}.exercise-detail-image{height:175px;margin:-23px -19px 17px}.session-modal{padding:20px 15px}.session-clock span{font-size:38px}.session-footer{align-items:flex-start;flex-direction:column}.session-footer .button{width:100%}.session-exercise{grid-template-columns:1fr auto}.set-row{gap:5px}.set-row input{width:48px}.set-row .set-weight{width:57px}}
@media(max-width:390px){.hero h1{font-size:42px}.header-actions .button{padding:0 10px;font-size:9px}.routine-tabs{gap:5px}.filter-chip{padding:7px 10px;font-size:9px}.exercise-grid{grid-template-columns:1fr 1fr}.exercise-image{height:82px}.quick-mode{gap:8px}.log-summary{grid-template-columns:repeat(3,1fr)}}
@media(prefers-reduced-motion:reduce){*,*::before,*::after{scroll-behavior:auto!important;animation-duration:.01ms!important;animation-iteration-count:1!important;transition-duration:.01ms!important}}
.session-weight{display:grid;gap:5px;color:#aeb0b2;font-size:9px}.session-weight input{width:150px;height:34px;padding:0 9px;border:1px solid #35383b;border-radius:6px;background:#181a1c;color:white;font-size:10px}.rest-button{margin-top:7px;padding:5px 8px;border:1px solid #393c3f;border-radius:6px;background:#191b1d;color:#c4c6c8;font-size:9px;cursor:pointer}.rest-button:hover{border-color:#9d3a42;color:#fff}.privacy-note{scroll-margin-top:80px}
@media(max-width:720px){.session-weight{width:100%}.session-weight input{width:100%}}
.routine-exercise-choices{grid-template-columns:1fr;gap:7px}.choice-row{display:grid;gap:8px}.choice-name{display:flex;align-items:center;gap:8px;cursor:pointer}.choice-name input{width:14px;height:14px;accent-color:var(--red)}.choice-name span{font-size:10px}.choice-name small{color:#888;font-size:9px}.choice-config{display:grid;grid-template-columns:.7fr 1.4fr .9fr;gap:7px;padding-left:22px}.choice-config label{display:grid;gap:3px;color:#909396;font-size:8px}.choice-config input{width:100%;height:31px;padding:0 7px;border:1px solid #34373a;border-radius:5px;background:#111315;color:white;font-size:9px}.choice-config input:disabled{opacity:.42}.log-summary{grid-template-columns:repeat(4,minmax(0,1fr))}
@media(max-width:720px){.log-summary{grid-template-columns:repeat(2,minmax(0,1fr))}}
.session-substitute,.session-notes{display:grid;gap:5px;margin-top:9px;color:#aeb0b2;font-size:9px}.session-substitute select,.session-notes textarea{width:100%;max-width:420px;border:1px solid #36393d;border-radius:6px;padding:8px;background:#181a1d;color:white;font-size:10px}.session-notes{grid-column:1/-1}.session-notes textarea{resize:vertical;min-height:52px}.session-substitute select:focus,.session-notes textarea:focus{outline:1px solid #bd343c}.log-table{min-width:1050px}
.program-guide{margin-top:20px;padding:22px;border:1px solid #383033;border-radius:12px;background:linear-gradient(135deg,#1b1516,#121416 70%)}.program-head{display:flex;align-items:flex-start;justify-content:space-between;gap:20px}.program-head .eyebrow{margin-bottom:8px}.program-head h3{margin:0;font:600 21px var(--display)}.program-head p:not(.eyebrow){max-width:520px;margin:6px 0 0;color:#9fa1a4;font-size:10px}.program-badge{flex:none;padding:7px 10px;border:1px solid #713037;border-radius:99px;background:#281719;color:#ffb2b6;font:9px var(--mono)}.program-days{display:flex;gap:7px;flex-wrap:wrap;margin:18px 0;padding:12px 0;border-top:1px solid #303235;border-bottom:1px solid #303235}.program-days span{padding:6px 8px;border-radius:5px;background:#191b1d;color:#b9bbbd;font-size:9px}.program-days b{margin-right:5px;color:#ff777d;font:9px var(--mono)}.program-phases{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:10px}.program-phases section{padding:13px;border:1px solid #303235;border-radius:8px;background:#111315}.program-phases section>span{color:#ff686f;font:9px var(--mono);letter-spacing:.08em}.program-phases h4{margin:5px 0 4px;font:600 13px var(--display)}.program-phases p{margin:0;color:#a4a6a8;font-size:9px;line-height:1.7}.program-safety{margin:13px 0 0;padding:10px 12px;border-left:2px solid var(--red);background:#171719;color:#b7b8ba;font-size:9px}.program-safety strong{color:#ededeb}
@media(max-width:720px){.program-guide{padding:15px}.program-head{display:block}.program-badge{display:inline-block;margin-top:11px}.program-phases{grid-template-columns:1fr}.program-phases section{padding:11px}}