:root{--black: #0a0a0a;--dark: #111214;--card: #18191d;--border: #2a2b30;--accent: #d4f000;--blue: #00c8ff;--text: #e8e8e2;--muted: #7a7a72;--font-display: "Bebas Neue", sans-serif;--font-body: "DM Sans", sans-serif;--space-xs: 4px;--space-sm: 8px;--space-md: 16px;--space-lg: 24px;--space-xl: 40px;--space-2xl: 56px;--radius-sm: 3px;--radius-md: 6px;--transition-fast: .15s ease;--transition-med: .22s ease}*,*:before,*:after{box-sizing:border-box;margin:0;padding:0}html{scroll-behavior:smooth;-webkit-text-size-adjust:100%}body{background:var(--black);color:var(--text);font-family:var(--font-body);font-size:15px;line-height:1.6;-webkit-font-smoothing:antialiased;-moz-osx-font-smoothing:grayscale}img{display:block;max-width:100%}button{font:inherit;cursor:pointer;border:none;background:none;color:inherit;-webkit-tap-highlight-color:transparent}.container{max-width:1100px;margin:0 auto;padding:var(--space-md)}.header{background:var(--dark);border-bottom:1px solid var(--border);padding:24px 20px 20px;position:relative;overflow:hidden}.header:before{content:"";position:absolute;top:-60px;right:-60px;width:300px;height:300px;background:radial-gradient(circle,rgba(212,240,0,.08) 0%,transparent 70%);pointer-events:none}.badge{display:inline-block;background:var(--accent);color:var(--black);font-family:var(--font-display);font-size:12px;letter-spacing:2px;padding:var(--space-xs) 12px;margin-bottom:var(--space-md)}.header h1{font-family:var(--font-display);font-size:clamp(38px,11vw,72px);line-height:.95;letter-spacing:1px;margin-bottom:12px}.header h1 span{color:var(--accent)}.subtitle{color:var(--muted);font-size:14px;font-weight:300}.click-hint{display:none;margin-top:var(--space-md);align-items:center;gap:var(--space-sm);font-size:13px;color:var(--accent);border:1px solid rgba(212,240,0,.3);padding:7px 14px}.tests-bar{display:flex;overflow-x:auto;scroll-snap-type:x mandatory;-webkit-overflow-scrolling:touch;will-change:scroll-position;border-bottom:1px solid var(--border);scrollbar-width:none;background:linear-gradient(to left,var(--black) 0%,transparent 48px) right center / 48px 100% no-repeat}.tests-bar::-webkit-scrollbar{display:none}.test-item{scroll-snap-align:start;min-width:72vw;flex-shrink:0;padding:22px 20px;border-right:1px solid var(--border)}.test-icon{font-size:26px;margin-bottom:6px}.test-label{font-family:var(--font-display);font-size:17px;letter-spacing:1px;color:var(--accent);margin-bottom:3px}.test-desc{font-size:12px;color:var(--muted);line-height:1.4}.week-grid{display:flex;overflow-x:auto;scroll-snap-type:x mandatory;-webkit-overflow-scrolling:touch;will-change:scroll-position;gap:12px;margin-bottom:var(--space-2xl);scrollbar-width:none;padding-bottom:2px}.week-grid::-webkit-scrollbar{display:none}.week-card{background:var(--card);border:1px solid var(--border);padding:20px;position:relative;overflow:hidden;min-width:44vw;flex-shrink:0;scroll-snap-align:start}.week-card:after{content:"";position:absolute;bottom:0;left:0;right:0;height:3px;background:var(--accent)}.week-card.cond:after{background:var(--blue)}.week-day{font-family:var(--font-display);font-size:26px;line-height:1;margin-bottom:var(--space-xs)}.week-pass{font-size:11px;font-weight:600;letter-spacing:1.5px;text-transform:uppercase;color:var(--accent);margin-bottom:6px}.week-card.cond .week-pass{color:var(--blue)}.week-focus{font-size:13px;color:var(--muted)}.section-title{font-family:var(--font-display);font-size:clamp(24px,7vw,34px);letter-spacing:1px;margin-bottom:var(--space-sm);display:flex;align-items:center;gap:var(--space-md)}.section-title:after{content:"";flex:1;height:1px;background:var(--border)}.pass-block{margin-bottom:var(--space-2xl)}.pass-intro{font-size:13px;color:var(--muted);line-height:1.65;margin-bottom:var(--space-lg);padding-bottom:18px;border-bottom:1px solid var(--border)}.exercise-grid{display:flex;flex-direction:column;gap:2px}.exercise-card{background:var(--card);border:1px solid var(--border);padding:16px;display:grid;grid-template-columns:52px 1fr;align-items:center;gap:var(--space-md);cursor:pointer;transition:border-color var(--transition-fast),background var(--transition-fast),transform var(--transition-fast);position:relative;text-align:left;width:100%;min-height:56px;touch-action:pan-y}.exercise-card:active{background:#1e1f24;transform:scale(.99)}.exercise-card:focus-visible{border-color:var(--accent);outline:2px solid var(--accent);outline-offset:2px}.exercise-card:before{content:"";position:absolute;left:0;top:0;bottom:0;width:3px;background:var(--accent);opacity:0;transition:opacity var(--transition-fast)}.exercise-card:focus-visible:before{opacity:1}.ex-thumb{width:52px;height:52px;background:var(--black);border:1px solid var(--border);border-radius:var(--radius-sm);overflow:hidden;flex-shrink:0;display:flex;align-items:center;justify-content:center;font-size:24px}.ex-thumb img{width:100%;height:100%;object-fit:cover}.ex-name{font-weight:600;font-size:15px;margin-bottom:2px}.ex-muscles{font-size:12px;color:var(--muted)}.ex-right{display:none;flex-direction:column;align-items:flex-end;gap:5px;flex-shrink:0}.ex-sets{background:var(--black);border:1px solid var(--border);padding:5px 11px;text-align:center}.sets-num{font-family:var(--font-display);font-size:18px;line-height:1;color:var(--accent)}.sets-label{font-size:9px;color:var(--muted);letter-spacing:1px;text-transform:uppercase}.tap-hint{font-size:11px;color:var(--muted)}.cond-block{background:var(--card);border:1px solid var(--border);border-top:3px solid var(--blue);padding:var(--space-lg)}.interval-row{display:flex;gap:10px;margin:18px 0;flex-wrap:wrap}.interval-phase{flex:1;min-width:120px;padding:14px;background:var(--black);border:1px solid var(--border);text-align:center}.phase-label{font-size:10px;text-transform:uppercase;letter-spacing:1.5px;color:var(--muted);margin-bottom:5px}.phase-val{font-family:var(--font-display);font-size:26px;color:var(--blue);line-height:1}.phase-sub{font-size:11px;color:var(--muted);margin-top:3px}.prog-table{display:block;overflow-x:auto;-webkit-overflow-scrolling:touch;width:100%;border-collapse:collapse;margin-top:14px}.prog-table th{font-size:10px;text-transform:uppercase;letter-spacing:1px;color:var(--muted);text-align:left;padding:7px 10px;background:var(--black);border:1px solid var(--border);min-width:80px;white-space:nowrap}.prog-table td{padding:9px 10px;border:1px solid var(--border);font-size:12px;min-width:80px}.prog-table tr:nth-child(2n) td{background:#ffffff04}.prog-block{background:var(--card);border:1px solid var(--border);padding:var(--space-lg);margin-bottom:var(--space-2xl)}.prog-weeks{display:grid;grid-template-columns:repeat(2,1fr);gap:10px;margin-top:18px}.prog-week{padding:14px;background:var(--black);border:1px solid var(--border)}.prog-week-num{font-family:var(--font-display);font-size:30px;color:var(--accent);line-height:1}.prog-week-label{font-size:10px;font-weight:600;text-transform:uppercase;letter-spacing:1px;color:var(--muted);margin:3px 0}.prog-week-desc{font-size:12px;color:var(--muted)}.tips-grid{display:grid;grid-template-columns:1fr;gap:10px;margin-bottom:var(--space-2xl)}.tip-card{background:var(--card);border:1px solid var(--border);padding:18px}.tip-icon{font-size:22px;margin-bottom:var(--space-sm)}.tip-title{font-weight:600;font-size:14px;margin-bottom:5px}.tip-text{font-size:12px;color:var(--muted);line-height:1.5}.footer{border-top:1px solid var(--border);padding:22px var(--space-xl);padding-bottom:calc(22px + env(safe-area-inset-bottom));text-align:center;font-size:12px;color:var(--muted)}.footer span{color:var(--accent)}.modal-overlay{position:fixed;inset:0;z-index:999;background:#000000e0;backdrop-filter:blur(8px);display:flex;align-items:flex-end;justify-content:center;padding:0;opacity:0;pointer-events:none;transition:opacity var(--transition-med)}.modal-overlay.open{opacity:1;pointer-events:all}.modal{background:var(--dark);border:1px solid var(--border);border-bottom:none;width:100%;max-width:100%;max-height:92dvh;overflow-y:auto;overscroll-behavior:contain;position:relative;border-radius:16px 16px 0 0;transform:translateY(100%);transition:transform var(--transition-med);scrollbar-width:thin;scrollbar-color:var(--border) transparent}.modal:before{content:"";display:block;width:40px;height:4px;background:var(--border);border-radius:2px;margin:8px auto 4px}.modal-overlay.open .modal{transform:translateY(0)}.modal-close{position:sticky;top:8px;float:right;margin:8px 12px 0 0;width:36px;height:36px;background:var(--card);border:1px solid var(--border);color:var(--text);font-size:16px;display:flex;align-items:center;justify-content:center;z-index:10;transition:border-color var(--transition-fast),color var(--transition-fast)}.modal-close:focus-visible{border-color:var(--accent);color:var(--accent);outline:2px solid var(--accent);outline-offset:2px}.modal-top{padding:20px var(--space-md) 0}.modal-pass-tag{font-size:10px;font-weight:600;letter-spacing:2px;text-transform:uppercase;color:var(--accent);margin-bottom:6px}.modal-title{font-family:var(--font-display);font-size:24px;line-height:1.1;margin-bottom:10px}.modal-sets-pill{display:inline-block;background:var(--accent);color:var(--black);font-family:var(--font-display);font-size:15px;letter-spacing:1px;padding:3px 12px;margin-bottom:var(--space-md)}.isokai-note{background:#ff4d0014;border:1px solid rgba(255,77,0,.35);color:#ff7048;font-size:12px;padding:7px 12px;display:flex;align-items:center;gap:var(--space-sm);margin-bottom:var(--space-md)}.modal-gif-area{margin:0 var(--space-md) var(--space-md);background:#111;border:1px solid var(--border);min-height:200px;display:flex;align-items:center;justify-content:center;overflow:hidden;position:relative}.modal-gif-area img{width:100%;max-height:360px;object-fit:contain;display:block}.gif-skeleton{width:100%;height:240px;background:linear-gradient(90deg,#111 25%,#1a1a1a,#111 75%);background-size:200% 100%;animation:shimmer 1.5s ease-in-out infinite}@keyframes shimmer{0%{background-position:200% 0}to{background-position:-200% 0}}.gif-fallback{display:flex;flex-direction:column;align-items:center;gap:8px;padding:32px 20px;text-align:center}.gif-fallback-icon{width:48px;height:48px;border:2px solid var(--border);border-radius:50%;display:flex;align-items:center;justify-content:center;font-size:20px;color:var(--muted)}.gif-fallback p{color:var(--muted);font-size:13px}.alt-row{display:flex;gap:var(--space-sm);margin:0 var(--space-md) 20px;flex-wrap:wrap}.alt-thumb{width:60px;height:60px;border:2px solid var(--border);border-radius:var(--radius-sm);overflow:hidden;cursor:pointer;transition:border-color var(--transition-fast);flex-shrink:0}.alt-thumb:hover,.alt-thumb.active{border-color:var(--accent)}.alt-thumb img{width:100%;height:100%;object-fit:cover}.modal-content{padding:0 var(--space-md) 28px;padding-bottom:calc(28px + env(safe-area-inset-bottom))}.modal-section{margin-bottom:20px}.msec-title{font-size:10px;font-weight:600;letter-spacing:2px;text-transform:uppercase;color:var(--accent);margin-bottom:10px;padding-bottom:6px;border-bottom:1px solid var(--border)}.muscle-tags{display:flex;flex-wrap:wrap;gap:6px}.muscle-tag{font-size:12px;padding:3px 10px;background:var(--card);border:1px solid var(--border);color:var(--muted)}.muscle-tag.primary{border-color:#d4f00066;color:var(--accent);background:#d4f0000d}.cue-list{display:flex;flex-direction:column;gap:10px}.cue-row{display:flex;gap:12px;align-items:flex-start}.cue-n{width:22px;height:22px;background:var(--accent);color:var(--black);font-family:var(--font-display);font-size:13px;display:flex;align-items:center;justify-content:center;flex-shrink:0;margin-top:2px}.cue-t{font-size:13px;color:var(--muted);line-height:1.55}.cue-t strong{color:var(--text);font-weight:500}.tip-box{font-size:13px;color:var(--muted);line-height:1.7}.tip-box strong{color:var(--text);font-weight:500}@media(min-width:768px){.container{padding:var(--space-xl)}.header{padding:48px var(--space-xl) var(--space-xl)}.header h1{font-size:clamp(42px,8vw,72px)}.click-hint{display:inline-flex}.tests-bar{display:grid;grid-template-columns:repeat(3,1fr);overflow-x:visible;scroll-snap-type:none;will-change:auto;background:none}.test-item{min-width:auto;scroll-snap-align:none;padding:22px 28px}.test-item:last-child{border-right:none}.week-grid{display:grid;grid-template-columns:repeat(4,1fr);overflow-x:visible;scroll-snap-type:none;will-change:auto;padding-bottom:0}.week-card{min-width:auto;scroll-snap-align:none}.exercise-card{grid-template-columns:60px 1fr auto;padding:14px 20px;min-height:auto}.exercise-card:hover,.exercise-card:focus-visible{border-color:var(--accent);background:#1c1d21;transform:translateY(-1px)}.exercise-card:hover:before,.exercise-card:focus-visible:before{opacity:1}.exercise-card:active{transform:translateY(-1px);background:#1c1d21}.ex-thumb{width:60px;height:60px;font-size:26px}.ex-name{font-size:14px}.ex-right{display:flex}.prog-table{display:table}.prog-table th{min-width:auto;white-space:normal}.prog-table td{min-width:auto;font-size:13px}.tips-grid{grid-template-columns:repeat(3,1fr)}.prog-weeks{grid-template-columns:repeat(4,1fr)}.modal-overlay{align-items:center;padding:var(--space-md)}.modal{max-width:720px;max-height:92vh;border-radius:0;border:1px solid var(--border);border-bottom:1px solid var(--border);transform:translateY(20px)}.modal:before{display:none}.modal-overlay.open .modal{transform:translateY(0)}.modal-close{top:12px;margin:12px 12px 0 0}.modal-close:hover{border-color:var(--accent);color:var(--accent)}.modal-top{padding:20px var(--space-lg) 0}.modal-title{font-size:30px}.modal-gif-area{margin:0 var(--space-lg) var(--space-md);min-height:220px}.alt-row{margin:0 var(--space-lg) 20px}.modal-content{padding:0 var(--space-lg) 28px}}@media(prefers-reduced-motion:reduce){*,*:before,*:after{animation-duration:.01ms!important;transition-duration:.01ms!important}html{scroll-behavior:auto}}