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0}.exercise-action-row{display:flex;gap:9px;flex-wrap:wrap;align-items:center;margin-top:12px}.exercise-action-row button,.exercise-action-row a{border:1px solid #dec6bb;background:#fff7f2;color:#855e50;border-radius:100px;padding:6px 10px;font-size:11px;font-weight:750;text-decoration:none}.exercise-action-row button.done{background:#e6eee2;color:#5d7757;border-color:#bdd2b6}.exercise-action-row button:hover{border-color:#b27e6a}.exercise-details{padding:16px 18px 18px;border-top:1px solid #f0e3da}.exercise-details h5{font-size:12px;letter-spacing:.06em;margin:0 0 8px;color:#73564b}.exercise-details ol{padding-left:24px;margin:0 0 12px;font-size:13px;display:grid;gap:5px}.exercise-details li::marker{color:#a77868;font-weight:800}.exercise-note{display:grid;grid-template-columns:1fr 1fr;gap:11px;margin-top:12px}.exercise-note p{background:#f8f2ed;border-radius:12px;padding:11px 13px;font-size:11px;margin:0}.exercise-note strong{color:#77594b}.video-source{margin-top:12px;display:flex;gap:9px;align-items:flex-start;background:#f0efe8;border-radius:12px;padding:11px 13px;font-size:11px;line-height:1.5}.video-source a{font-weight:750;color:#815a4e}.video-source .video-icon{font-size:18px}.video-disclaimer{margin-top:3px;font-size:10px;color:#81766b}.exercise-controls-footer{margin-top:9px;display:flex;gap:8px;flex-wrap:wrap;align-items:center}.swap-picker{padding:9px;border-radius:8px;background:#fff;border:1px solid #dfcabb;font-size:12px;max-width:100%}.swap-label{font-size:11px;color:#74655d}.complete-card{margin-top:22px;background:linear-gradient(135deg,#f4e1d8,#f0eee3);border-radius:20px;text-align:center;padding:30px}.complete-card h3{font-family:var(--serif);font-size:31px;font-weight:400;line-height:1.2;margin:2px 0 10px}.complete-card p{max-width:500px;margin:0 auto 18px;font-size:13px;color:#77655c}.complete-actions{justify-content:center}.print-disclaimer{font-size:11px;color:#8b776a;line-height:1.6;padding:20px 0}.print-footer{font-size:10px;color:#79695e;border-top:1px solid #ddcfc6;padding:13px 0}.print-cover,.print-only{display:none}.values-band{background:#f0e9df;padding:34px 0}.values-inner{display:grid;grid-template-columns:repeat(3,1fr);gap:24px}.values-inner>div{display:flex;flex-direction:column;gap:4px}.values-inner strong{font-family:var(--serif);font-size:20px;font-weight:400;color:#704f44}.values-inner span{font-size:12px;color:#877266}.site-footer{padding:43px 0 90px;display:grid;grid-template-columns:1fr auto;gap:10px}.footer-logo{font-family:var(--serif);letter-spacing:.15em;font-size:16px}.site-footer p{margin:7px 0 0;font-size:12px;color:#88766d}.footer-links{display:flex;gap:18px;align-items:start;font-size:12px}.footer-legal{grid-column:1/-1;padding-top:16px;border-top:1px solid #eadfd4}.tip-float{position:fixed;right:16px;bottom:calc(17px + env(safe-area-inset-bottom));z-index:20;box-shadow:0 7px 24px #563d3440;border-radius:40px}.tip-float a{display:flex;align-items:center;gap:7px;color:#fff;text-decoration:none;background:#ad715e;padding:10px 15px;border-radius:40px;font-size:12px;font-weight:800}.tip-float:hover{transform:translateY(-2px)}.toast{position:fixed;top:18px;left:50%;transform:translateX(-50%) translateY(-100px);background:#5c5b4b;color:white;padding:13px 19px;border-radius:13px;font-size:12px;font-weight:650;box-shadow:var(--shadow);z-index:50;transition:transform .25s;pointer-events:none;max-width:min(90%,420px)}.toast.show{transform:translateX(-50%) translateY(0)}.modal{border:1px solid #d7c6b7;border-radius:22px;background:#fffcf8;color:#534238;padding:25px;max-width:min(95vw,620px);width:600px;box-shadow:0 12px 70px #32231f44}.modal::backdrop{background:#34292285;backdrop-filter:blur(5px)}.modal-head{display:flex;justify-content:space-between;align-items:start}.modal h2{font-family:var(--serif);font-size:36px;font-weight:400;margin:5px 0}.modal>p{font-size:12px;color:var(--muted)}.modal-x{font-size:25px;border:none;background:#f3e5dc;border-radius:50%;width:38px;height:38px;color:#745345}.saved-entry{padding:14px 0;border-bottom:1px solid var(--line);display:flex;justify-content:space-between;align-items:center;gap:12px}.saved-entry strong{font-size:14px}.saved-entry small{display:block;font-size:11px;color:var(--muted)}.saved-entry button{font-size:11px;padding:7px 12px;border:1px solid #d8b8a8;border-radius:20px;color:#7b4f43;background:#fff7f1}.saved-entry .remove-saved{border-color:transparent;background:none;color:#977c72}.empty-saved{padding:25px 0;text-align:center;font-size:13px;color:var(--muted)}
@media(max-width:1000px){.hero{gap:30px}.plan-layout{grid-template-columns:248px minmax(0,1fr);gap:15px}.exercise-top{grid-template-columns:145px 1fr}.exercise-visual{height:180px}.exercise-content h4{font-size:22px}.result-header{align-items:start;flex-direction:column}.topnav{gap:13px}.topnav a:not(.mini-donate):nth-child(3){display:none}}
@media(max-width:760px){.wrap{width:min(100% - 28px,580px)}.masthead{height:69px;padding:0 15px}.brand strong{font-size:15px}.brand small{font-size:7px}.brand-flower{font-size:30px}.topnav{gap:8px}.topnav>a:first-child{display:none}.topnav .nav-link{font-size:11px}.mini-donate{font-size:11px;padding:7px 10px}.hero{display:flex;flex-direction:column;gap:26px;padding:35px 0 45px;min-height:0}.hero-copy{width:100%}.hero h1{font-size:clamp(54px,13vw,74px);margin:12px 0 14px}.hero-copy>p{font-size:15px}.hero-points{margin-top:23px;font-size:11px;gap:10px}.hero-media{width:min(100% - 32px,470px);height:255px;align-self:center;border-radius:48% 48% 16px 16px}.hero-media img{border-radius:48% 48% 16px 16px;object-position:center 30%}.hero-sticker{height:82px;width:125px;font-size:12px;bottom:-12px;left:-17px}.hero-sticker span{font-size:19px}.builder-shell{padding:38px 0 55px}.section-heading{margin-bottom:20px}.section-heading h2{font-size:38px}.builder-form{gap:13px}.form-panel{padding:21px 16px;border-radius:17px}.form-kicker{gap:10px;margin-bottom:17px}.form-kicker h3{font-size:24px}.step-num{min-width:30px;height:30px}.focus-grid{grid-template-columns:repeat(2,minmax(0,1fr));gap:8px}.focus-grid .select-tile:first-child{grid-column:span 2}.focus-grid .select-tile{padding:13px;min-height:88px}.modes-grid,.levels-grid{grid-template-columns:1fr;gap:9px}.modes-grid .select-tile,.levels-grid .select-tile{min-height:0;padding:13px 15px}.modes-grid .tile-icon,.levels-grid .tile-icon{display:none}.time-row{gap:7px}.time-pill{flex:1;min-width:0;padding:9px 10px}.gear-grid{grid-template-columns:repeat(2,minmax(0,1fr));gap:9px}.closing-form{display:flex;flex-direction:column;align-items:stretch;padding:22px}.build-btn{width:100%}.ig-note{max-width:100%}.plan-layout{display:flex;flex-direction:column;gap:16px}.plan-aside{position:static;width:100%;display:grid;grid-template-columns:1fr 1fr;gap:12px}.summary-card,.timer-card{min-width:0;padding:15px}.tip-aside{display:none}.summary-line{gap:8px;font-size:11px}.summary-total strong{font-size:23px}.timer-time{font-size:44px}.timer-card .timer-controls{gap:5px}.timer-controls .button{min-width:73px;padding:8px;font-size:12px}.round-btn{width:33px;height:33px;font-size:17px}.result-section{padding-top:23px}.result-header{gap:15px}.result-header h2{font-size:39px}.result-actions{gap:7px}.result-actions .button{padding:8px 12px;font-size:11px}.exercise-top{grid-template-columns:134px 1fr;gap:12px}.exercise-visual{height:177px}.exercise-content{padding:13px 12px 11px 0}.exercise-content h4{font-size:22px}.exercise-intro{display:none}.exercise-note{grid-template-columns:1fr}.exercise-details{padding:14px}.exercise-action-row button,.exercise-action-row a{padding:6px 8px}.values-inner{grid-template-columns:1fr;gap:16px}.site-footer{grid-template-columns:1fr;padding-bottom:95px}.footer-links{flex-wrap:wrap}.tip-float a{font-size:11px;padding:10px 13px}}
@media(max-width:390px){.exercise-top{grid-template-columns:107px 1fr;gap:10px}.exercise-visual{height:171px}.exercise-content h4{font-size:20px}.exercise-tags{font-size:10px}.exercise-content{padding:12px 8px 10px 0}.exercise-action-row{gap:5px}.exercise-action-row button{font-size:10px;padding:5px 7px}.plan-aside{grid-template-columns:1fr}.tip-float a span{display:none}.tip-float a{width:42px;height:42px;justify-content:center;font-size:20px}.form-kicker h3{font-size:21px}}
@media(min-width:761px) and (max-width:1024px){.plan-aside{position:sticky;top:15px}.hero h1{font-size:68px}.focus-grid{grid-template-columns:repeat(3,minmax(0,1fr))}}
@media print{@page{size:A4;margin:15mm 12mm 15mm 12mm}html,body{background:white!important;color:#222!important;font-size:11pt;print-color-adjust:exact;-webkit-print-color-adjust:exact}.masthead,.hero,.builder-shell,.values-band,.site-footer,.tip-float,.result-actions,.plan-aside,.exercise-action-row,.exercise-controls-footer,.complete-card,.toast,.modal,.skip-link{display:none!important}.wrap,.result-section{width:100%!important;max-width:none!important;margin:0!important;padding:0!important}.result-section{display:block!important}.result-header{display:none!important}.plan-layout{display:block!important}.plan-main{width:100%!important}.print-cover{display:block!important;text-align:center;padding:8mm 0 7mm;border-bottom:2px solid #b98170;margin-bottom:8mm}.print-cover h2{font-family:Georgia,serif;font-size:30pt;font-weight:400;color:#7f594c;margin:4mm 0}.print-cover p{font-size:11pt}.print-cover>p:first-child{font-family:Georgia,serif;letter-spacing:.24em;color:#9f7160}.plan-intro{padding:10px 12px;margin:0 0 14px;background:#f6f1eb!important}.plan-intro p{font-size:10pt}.phase-header{break-after:avoid;page-break-after:avoid;margin:14px 0 8px;padding:6px 12px}.phase-header strong{font-size:16pt}.exercise-card{break-inside:avoid;page-break-inside:avoid;margin-bottom:9px;box-shadow:none!important;border:1px solid #d7c6b9!important;overflow:hidden!important}.exercise-top{grid-template-columns:115px 1fr;gap:12px}.exercise-visual{height:130px}.exercise-content{padding:9px 8px 8px 0}.exercise-content h4{font-size:19pt;margin-bottom:5px}.exercise-tags,.exercise-count{font-size:9pt}.exercise-meta{margin-bottom:2px}.exercise-details{padding:9px 13px}.exercise-details ol{font-size:9.5pt;gap:2px;margin-bottom:5px}.exercise-note{grid-template-columns:1fr 1fr;margin-top:5px}.exercise-note p{font-size:8.5pt;padding:7px}.video-source{margin-top:6px;padding:7px;font-size:8pt;break-inside:avoid}.video-disclaimer{font-size:7pt}.print-disclaimer{font-size:8pt;padding:12px 0}.print-footer{font-size:8pt;break-inside:avoid}.print-footer::after{content:' · For educational use only.'}}
@media(prefers-reduced-motion:reduce){html{scroll-behavior:auto}*,*:before,*:after{transition:none!important;animation:none!important}}
.set-instruction{border-left:3px solid #bba58d;background:#f6f1e9;padding:9px 12px;font-size:11px;color:#806455;margin:3px 0 11px}
@media print{.set-instruction{font-size:8.5pt;padding:6px 10px;margin:4px 0}}
/* Public, indexable topic guide links on the homepage */
.hero-tagline{font-family:var(--serif);font-size:clamp(20px,2vw,27px)!important;line-height:1.3!important;font-style:italic;margin:-10px 0 13px!important;color:#a16b58!important}
.seo-guides{padding:46px 0 64px;border-top:1px solid var(--line)}
.seo-guides-head{display:flex;align-items:end;justify-content:space-between;gap:20px;margin-bottom:27px}.seo-guides-head h2{font:400 clamp(31px,3.7vw,48px)/1.1 var(--serif);letter-spacing:-.04em;margin:10px 0 8px;color:var(--dark)}.seo-guides-head p{max-width:610px;color:var(--muted);font-size:14px;margin:0}.seo-guides-more{color:#916450;font-weight:750;white-space:nowrap;font-size:13px}.seo-guides-grid{display:grid;grid-template-columns:repeat(4,minmax(0,1fr));gap:13px}.seo-guide-card{background:#fffdf9;border:1px solid var(--line);border-radius:17px;overflow:hidden;text-decoration:none;display:flex;flex-direction:column;padding:0 0 19px;transition:transform .15s,border-color .15s}.seo-guide-card:hover{transform:translateY(-3px);border-color:#caa99b}.seo-guide-card img{aspect-ratio:1.4;object-fit:cover;width:100%;height:auto;margin-bottom:17px}.seo-guide-card span,.seo-guide-card h3,.seo-guide-card p,.seo-guide-card strong{margin-left:18px;margin-right:18px}.seo-guide-card span{font-size:9px;letter-spacing:.19em;color:#a47767;font-weight:800}.seo-guide-card h3{font:400 23px/1.2 var(--serif);margin-top:5px;margin-bottom:9px}.seo-guide-card p{font-size:12px;line-height:1.55;color:#7d6c61;flex:1;margin-top:0;margin-bottom:18px}.seo-guide-card strong{font-size:12px;color:#9d674f}
@media(max-width:1050px){.seo-guides-grid{grid-template-columns:repeat(2,minmax(0,1fr))}}
@media(max-width:760px){.hero h1{font-size:clamp(41px,10.2vw,65px)}.seo-guides{padding:33px 0 49px}.seo-guides-head{display:block}.seo-guides-more{display:inline-block;margin-top:16px}.seo-guides-grid{gap:9px}.seo-guide-card img{margin-bottom:12px}.seo-guide-card h3{font-size:20px}.seo-guide-card span,.seo-guide-card h3,.seo-guide-card p,.seo-guide-card strong{margin-left:11px;margin-right:11px}.seo-guide-card p{font-size:11px}.topnav .guides-nav{font-size:12px}}
@media(max-width:400px){.seo-guides-grid{grid-template-columns:1fr}.seo-guide-card{display:grid;grid-template-columns:104px minmax(0,1fr);grid-template-rows:repeat(4,auto);align-items:start;column-gap:12px;padding:0 10px 0 0}.seo-guide-card img{grid-row:1/span 4;width:104px;height:144px;aspect-ratio:auto;margin:0}.seo-guide-card span{grid-column:2;margin:9px 0 0}.seo-guide-card h3{grid-column:2;margin:0;font-size:19px}.seo-guide-card p{grid-column:2;margin:0;font-size:10px}.seo-guide-card strong{grid-column:2;margin:0 0 9px}.topnav .guides-nav{font-size:11px}}
@media print{.seo-guides{display:none!important}}
@media(max-width:1000px){.topnav>a[href*="instagram.com"]{display:none}}
/* Pose diagrams remain uncropped; especially important for arms, feet and props. */
.exercise-visual img[src$=".svg"]{object-fit:contain;background:#efe1d5}