._page_8f57h_1{padding-block:2.2rem 6rem}._page_8f57h_1 [hidden]{display:none!important}._breadcrumb_8f57h_9{color:var(--muted);flex-wrap:wrap;align-items:center;gap:.55rem;margin-bottom:clamp(2.1rem,5vw,4.2rem);font-size:.82rem;font-weight:800;display:flex}._breadcrumb_8f57h_9 a{color:inherit}._breadcrumb_8f57h_9 span:last-child{color:var(--text)}._hero_8f57h_28{max-width:850px;margin-bottom:2rem}._hero_8f57h_28 h1{max-width:18ch;margin-block:.85rem 1rem;font-size:clamp(2.65rem,5.6vw,5rem)}._hero_8f57h_28>p:last-child{max-width:62ch;color:var(--muted);font-size:clamp(1.05rem,1.5vw,1.18rem)}._workspace_8f57h_45{grid-template-columns:minmax(0,1.18fr) minmax(270px,.82fr);align-items:start;gap:1.1rem;display:grid}._form_8f57h_52,._result_8f57h_53,._shareSection_8f57h_54,._faq_8f57h_55{border:1px solid var(--stroke);border-radius:var(--radius-shell);background:var(--card);box-shadow:var(--shadow-card)}._form_8f57h_52,._result_8f57h_53{padding:clamp(1.3rem,3vw,2.25rem)}._sectionHeading_8f57h_67 h2,._shareIntro_8f57h_68 h2{font-size:clamp(1.55rem,2.5vw,2.3rem)}._sectionHeading_8f57h_67 p,._liftsHeading_8f57h_73 p,._shareIntro_8f57h_68 p{color:var(--muted);margin:.5rem 0 0}._basics_8f57h_79{grid-template-columns:repeat(2,minmax(0,1fr));align-items:start;gap:.9rem;margin-top:1.8rem;display:grid}._field_8f57h_87{min-width:0;color:var(--text);flex-direction:column;align-self:start;gap:.38rem;font-size:.9rem;font-weight:850;display:flex}._field_8f57h_87 input,._field_8f57h_87 select{border:1px solid var(--stroke);background:var(--wall);width:100%;height:52px;color:var(--text);font:inherit;border-radius:12px;padding:.66rem .85rem;font-size:1rem;font-weight:850}._field_8f57h_87 input::placeholder{color:var(--muted);opacity:.72}._field_8f57h_87 input[aria-invalid=true]{border-color:var(--accent-text)}._field_8f57h_87 small{color:var(--muted);font-size:.77rem;font-weight:650}._liftsHeading_8f57h_73{margin-block:2rem 1rem}._liftsHeading_8f57h_73 h3{font-size:1.17rem}._lifts_8f57h_73{gap:.75rem;display:grid}._liftRow_8f57h_140{border:1px solid var(--soft-stroke);background:color-mix(in srgb, var(--wall) 55%, var(--card));border-radius:18px;grid-template-columns:minmax(0,1.55fr) minmax(0,.9fr) minmax(85px,.6fr);align-items:start;gap:.85rem;margin:0;padding:1rem;display:grid}._error_8f57h_152{color:var(--accent-text);margin:1rem 0 0;font-weight:850}._primaryButton_8f57h_158,._shareActions_8f57h_159 button,._storeButton_8f57h_160{border-radius:var(--radius-control);background:var(--accent);min-height:49px;color:var(--button-text);font:inherit;cursor:pointer;border:0;font-size:.92rem;font-weight:950;text-decoration:none}._primaryButton_8f57h_158{justify-content:space-between;align-items:center;gap:2rem;margin-top:1.25rem;padding:.75rem 1.05rem;display:inline-flex}._result_8f57h_53{background:radial-gradient(circle at 90% 0%, #7aa1842e, transparent 48%), var(--card);min-height:270px;position:sticky;top:6.5rem}._result_8f57h_53>p,._result_8f57h_53 [id=strength-result-empty]{color:var(--muted);margin-top:1.4rem}._resultList_8f57h_197{gap:.8rem;margin-top:1.4rem;display:grid}._resultList_8f57h_197 article{border:1px solid var(--stroke);background:var(--wall);border-radius:16px;padding:1.05rem}._resultList_8f57h_197 h3{margin-bottom:.6rem;font-size:1.12rem}._resultList_8f57h_197 dl{gap:.4rem;margin:0;display:grid}._resultList_8f57h_197 dl div{flex-wrap:wrap;justify-content:space-between;gap:.3rem 1rem;display:flex}._resultList_8f57h_197 dt{color:var(--muted);font-size:.84rem}._resultList_8f57h_197 dd{font-variant-numeric:tabular-nums;margin:0;font-weight:950}._method_8f57h_239{color:var(--muted);margin:1.2rem 0 0;font-size:.86rem;line-height:1.6}._shareSection_8f57h_54{margin-top:1.4rem;padding:clamp(1.3rem,3vw,2.25rem)}._shareIntro_8f57h_68{justify-content:space-between;align-items:start;gap:1rem;display:flex}._shareIntro_8f57h_68 div{max-width:53ch}._shareIntro_8f57h_68 h2{margin-top:.6rem}._shareIntro_8f57h_68 img{object-fit:contain;width:92px;height:92px}._shareGrid_8f57h_272{grid-template-columns:minmax(0,1fr) minmax(250px,.92fr);align-items:start;gap:clamp(1.25rem,3vw,2.5rem);margin-top:1.5rem;display:grid}._shareControls_8f57h_280{align-content:start;gap:1rem;display:grid}._shareChoices_8f57h_286{border:0;gap:.35rem;margin:0;padding:0;display:grid}._shareChoices_8f57h_286 legend{margin-bottom:.5rem;font-weight:900}._checkRow_8f57h_299{border:1px solid var(--stroke);background:var(--wall);cursor:pointer;border-radius:12px;align-items:center;gap:.65rem;min-height:44px;padding:.55rem .75rem;font-weight:780;display:flex}._checkRow_8f57h_299:has(input:disabled){opacity:.55;cursor:default}._checkRow_8f57h_299 input{width:18px;height:18px;accent-color:var(--accent-text);margin:0}._shareWarning_8f57h_324{color:var(--muted);margin:-.55rem 0 0;font-size:.77rem;line-height:1.5}._shareActions_8f57h_159{flex-wrap:wrap;gap:.55rem;display:flex}._shareActions_8f57h_159 button{padding:.65rem 1rem}._shareActions_8f57h_159 button:nth-child(2),._shareActions_8f57h_159 button:nth-child(3){border:1px solid var(--stroke);background:var(--surface-tinted);color:var(--text)}._shareActions_8f57h_159 button[data-primary-fallback=true]{background:var(--accent);color:var(--button-text);border:0}._shareActions_8f57h_159 button:disabled{cursor:default;opacity:.48}._shareActions_8f57h_159 a{min-height:49px;color:var(--accent-text);align-items:center;padding:.65rem .3rem;font-size:.87rem;font-weight:900;display:inline-flex}._shareActions_8f57h_159 a[aria-disabled=true]{pointer-events:none;opacity:.45}._shareStatus_8f57h_374{color:var(--muted);margin:0;font-size:.84rem}._leaderboardMount_8f57h_380:not(:empty){margin-top:1.4rem}._preview_8f57h_384{color:#f9f1e7;text-align:center;background:#1f302d;border-radius:24px;place-items:center;min-height:350px;padding:1.1rem;display:grid}._preview_8f57h_384 canvas{aspect-ratio:auto;border-radius:12px;width:auto;max-width:100%;max-height:530px;display:block;box-shadow:0 16px 40px #00000038}._next_8f57h_405{border-radius:var(--radius-shell);color:#f9f1e7;background:#2b342f;justify-content:space-between;align-items:center;gap:1.5rem;margin-top:1.4rem;padding:clamp(1.4rem,3vw,2.5rem);display:flex}._next_8f57h_405 div{max-width:60ch}._next_8f57h_405 h2{color:#f9f1e7;font-size:clamp(1.5rem,2.5vw,2.2rem)}._next_8f57h_405 p{color:#d8d9cc;margin-block:.65rem}._next_8f57h_405 div a{color:#f7ad91;font-weight:850}._storeButton_8f57h_160{text-align:center;flex:none;align-items:center;gap:1rem;padding:.75rem 1rem;display:inline-flex}._faq_8f57h_55{margin-top:3rem;padding:clamp(1.3rem,3vw,2.25rem)}._faq_8f57h_55 h2{margin-bottom:1.3rem;font-size:clamp(1.55rem,2.5vw,2.3rem)}._faq_8f57h_55>div{grid-template-columns:repeat(2,minmax(0,1fr));gap:1.5rem;display:grid}._faq_8f57h_55 article+article{border-left:1px solid var(--stroke);padding-left:1.5rem}._faq_8f57h_55 h3{font-size:1.07rem}._faq_8f57h_55 p{color:var(--muted);margin-bottom:0}@media (width<=840px){._workspace_8f57h_45,._shareGrid_8f57h_272{grid-template-columns:1fr}._result_8f57h_53{position:static}}@media (width<=620px){._page_8f57h_1{padding-block:1.4rem 4rem}._breadcrumb_8f57h_9{gap:.3rem;font-size:.75rem}._breadcrumb_8f57h_9 span:last-child{display:none}._hero_8f57h_28 h1{font-size:clamp(2.45rem,10vw,3.4rem)}._form_8f57h_52,._result_8f57h_53,._shareSection_8f57h_54,._faq_8f57h_55{border-radius:22px}._liftRow_8f57h_140{grid-template-columns:repeat(2,minmax(0,1fr))}._exerciseField_8f57h_515{grid-column:1/-1}._shareIntro_8f57h_68 img{width:64px;height:64px}._next_8f57h_405{flex-direction:column;align-items:stretch}._storeButton_8f57h_160{justify-content:space-between}._faq_8f57h_55>div{grid-template-columns:1fr}._faq_8f57h_55 article+article{border-top:1px solid var(--stroke);border-left:0;padding:1.2rem 0 0}}@media (width<=390px){._basics_8f57h_79{grid-template-columns:1fr}._liftRow_8f57h_140{padding:.8rem}}._convention_8f57h_553{font-size:.875rem;line-height:1.5}._resultList_8f57h_197 article{border:0;border-bottom:1px solid var(--stroke);background:0 0;border-radius:0;padding:1rem 0 1.25rem}._resultList_8f57h_197 article:last-child{border-bottom:0}._resultList_8f57h_197 a{color:var(--accent-text);text-underline-offset:3px;margin-top:.8rem;font-size:.875rem;font-weight:800;display:inline-block}._resultList_8f57h_197 dd{font-size:1.05rem}._resultList_8f57h_197 dt,._field_8f57h_87 small,._shareWarning_8f57h_324{font-size:.875rem}._basics_8f57h_79>._field_8f57h_87>span{min-height:1.5em}._preview_8f57h_384{background:var(--wall);border:1px solid var(--stroke)}._preview_8f57h_384 canvas{max-height:650px}@media (width>=841px){._liftRow_8f57h_140{grid-template-columns:minmax(0,1fr) 95px 76px;gap:.6rem;padding:.9rem}}._referenceLink_8f57h_563{color:var(--accent-text);margin-top:.75rem;font-size:.875rem;font-weight:850;display:inline-block}._method_8f57h_239+._field_8f57h_87{margin-top:1.3rem}._methodSection_8f57h_566{border-top:1px solid var(--stroke);margin-top:3rem;padding:clamp(1.2rem,3vw,2rem);scroll-margin-top:2rem}._methodSection_8f57h_566>p{max-width:80ch;color:var(--muted)}._methodSection_8f57h_566 summary{cursor:pointer;padding:1rem 0;font-weight:900}._methodSection_8f57h_566 li{overflow-wrap:anywhere;margin:.65rem 0}._thresholds_8f57h_570{grid-template-columns:repeat(2,minmax(0,1fr));gap:1rem;display:grid}._thresholds_8f57h_570 article{border:1px solid var(--stroke);border-radius:14px;min-width:0;padding:1rem}._thresholds_8f57h_570 article h3{margin:0;font-size:1rem}._thresholds_8f57h_570 article p{color:var(--muted);font-size:.875rem}._thresholds_8f57h_570 dl div{justify-content:space-between;gap:1rem;font-size:.9rem;display:flex}._thresholds_8f57h_570 dd{margin:0}._resultList_8f57h_197 .strength-level{border:1px solid var(--stroke);border-radius:12px;margin-top:.9rem;padding:.85rem}._resultList_8f57h_197 .strength-stars{color:var(--accent-text);letter-spacing:.12em;font-size:1.55rem;line-height:1.5;display:block}._resultList_8f57h_197 .strength-level p{margin:.35rem 0 0;font-size:.875rem}._liftRow_8f57h_140{grid-template-columns:repeat(2,minmax(0,1fr))}._exerciseField_8f57h_515{grid-column:1/-1}._field_8f57h_87 select{min-width:0;max-width:100%}._preview_8f57h_384{min-width:0}._preview_8f57h_384 canvas{object-fit:contain;width:100%;height:auto;display:block}@media (width<=650px){._thresholds_8f57h_570,._basics_8f57h_79{grid-template-columns:1fr}._resultList_8f57h_197 dl div{flex-wrap:wrap}._resultList_8f57h_197 dd{overflow-wrap:anywhere;max-width:100%}}._preview_8f57h_384 canvas{width:auto;max-width:100%;height:auto;max-height:750px}._referenceField_8f57h_588{grid-column:1/-1}._exercisePicker_8f57h_589{min-width:0;position:relative}._exerciseOptions_8f57h_590{z-index:12;overscroll-behavior:contain;border:1px solid var(--stroke);background:var(--surface-paper);border-radius:12px;max-height:min(19rem,45svh);padding:.35rem;position:absolute;top:calc(100% + .35rem);left:0;right:0;overflow-y:auto;box-shadow:0 12px 28px #0003}._exerciseOptions_8f57h_590 button{text-align:left;white-space:normal;overflow-wrap:anywhere;width:100%;min-height:44px;color:var(--text);font:inherit;cursor:pointer;background:0 0;border:0;border-radius:8px;padding:.7rem;font-weight:750;display:block}._exerciseOptions_8f57h_590 button:hover,._exerciseOptions_8f57h_590 button[data-active=true]{background:var(--surface-tinted);color:var(--accent-text)}._exerciseEmpty_8f57h_593{z-index:12;border:1px solid var(--stroke);background:var(--surface-paper);color:var(--muted);border-radius:12px;margin:0;padding:1rem;font-size:.9rem;position:absolute;top:calc(100% + .35rem);left:0;right:0}._exerciseField_8f57h_515 small{overflow-wrap:anywhere}._exercisePicker_8f57h_589 input{padding-right:2.5rem}._searchIcon_8f57h_597{pointer-events:none;width:18px;height:18px;color:var(--muted);position:absolute;top:17px;right:.8rem}._page_zkuq7_1{padding-top:clamp(2rem,5vw,4rem);padding-bottom:var(--space-section)}._hero_zkuq7_6{grid-template-columns:minmax(0,1.1fr) minmax(250px,.65fr);align-items:end;gap:clamp(1rem,4vw,4rem);padding:clamp(3rem,6vw,5.5rem) 0 clamp(2rem,4vw,3rem);display:grid}._hero_zkuq7_6 .eyebrow{grid-column:1/-1;margin:0}._hero_zkuq7_6 h1{letter-spacing:-.055em;max-width:14ch;margin:0;font-size:clamp(2.8rem,5vw,5rem);line-height:1.01}._hero_zkuq7_6>p:last-child{max-width:45ch;color:var(--muted);margin:0 0 .3rem;font-size:clamp(1.05rem,1.4vw,1.2rem);line-height:1.55}._workspace_zkuq7_35{grid-template-columns:minmax(280px,.8fr) minmax(0,1.2fr);align-items:start;gap:clamp(1rem,2.5vw,2rem);display:grid}._form_zkuq7_42,._result_zkuq7_42,._after_zkuq7_42>section,._after_zkuq7_42>aside{border:1px solid var(--stroke);border-radius:var(--radius-card);background:var(--surface-paper);box-shadow:var(--shadow-card)}._form_zkuq7_42{gap:.65rem;padding:clamp(1.3rem,2.5vw,2.3rem);display:grid}._form_zkuq7_42 h2,._result_zkuq7_42 h2,._after_zkuq7_42 h2{margin:0;font-size:clamp(1.5rem,2.2vw,2.1rem);line-height:1.15}._form_zkuq7_42 h2{margin-bottom:1.2rem}._form_zkuq7_42 label{justify-content:space-between;margin-top:.55rem;font-weight:850;display:flex}._form_zkuq7_42 label span{color:var(--muted);font-weight:700}._form_zkuq7_42 input,._form_zkuq7_42 select{border:1px solid var(--stroke);border-radius:var(--radius-control);background:var(--surface-canvas);width:100%;min-height:3.4rem;color:var(--text);font:inherit;padding:.65rem 1rem;font-size:1.15rem;font-weight:800}._form_zkuq7_42 input:focus-visible,._form_zkuq7_42 select:focus-visible{outline:3px solid var(--focus);outline-offset:2px}._form_zkuq7_42 input[aria-invalid=true]{border-color:var(--accent-text)}._form_zkuq7_42 p{color:var(--muted);margin:1.1rem 0 0;font-size:.85rem;line-height:1.5}._result_zkuq7_42{padding:clamp(1.3rem,2.5vw,2.3rem);overflow:hidden}._resultHeading_zkuq7_94 .eyebrow{margin:0 0 .8rem}._result_zkuq7_42>p:first-of-type{min-height:1.4rem;color:var(--muted);margin:1rem 0 1.8rem}._tableHeading_zkuq7_96,._plan_zkuq7_96 li{grid-template-columns:minmax(0,1fr) minmax(5rem,.6fr) minmax(2.5rem,.3fr);align-items:center;gap:.7rem;display:grid}._tableHeading_zkuq7_96{color:var(--muted);letter-spacing:.08em;text-transform:uppercase;padding:0 1rem .65rem;font-size:.72rem;font-weight:900}._tableHeading_zkuq7_96>:last-child,._plan_zkuq7_96 li>:last-child{text-align:right}._plan_zkuq7_96{gap:.4rem;margin:0;padding:0;list-style:none;display:grid}._plan_zkuq7_96 li{background:var(--surface-tinted);color:var(--text);border-radius:14px;padding:1rem;font-size:.98rem}._plan_zkuq7_96 li strong{white-space:nowrap;font-size:1.15rem}._plan_zkuq7_96 li>span:last-child{font-variant-numeric:tabular-nums;font-weight:850}._plan_zkuq7_96 li:last-child,._plan_zkuq7_96 li.warm-up-working{background:var(--surface-inverse);color:var(--ink-inverse)}._resultNote_zkuq7_125{border-top:1px solid var(--stroke);color:var(--muted);margin:1.6rem 0 0;padding-top:1.4rem;line-height:1.6}._noscript_zkuq7_126{color:var(--accent-text);padding:1rem}._after_zkuq7_42{grid-template-columns:1fr 1fr;gap:clamp(1rem,2.5vw,2rem);margin-top:clamp(2rem,4vw,3rem);display:grid}._after_zkuq7_42>section,._after_zkuq7_42>aside{flex-direction:column;align-items:flex-start;padding:clamp(1.3rem,2.5vw,2.3rem);display:flex}._after_zkuq7_42 p{color:var(--muted);line-height:1.65}._after_zkuq7_42 a:not(.app-store-button){color:var(--accent-text);text-underline-offset:.2em;margin-top:.8rem;font-weight:850}._after_zkuq7_42 .app-store-button{margin-top:auto}@media (width<=850px){._hero_zkuq7_6{grid-template-columns:1fr;gap:1rem}._hero_zkuq7_6 .eyebrow{grid-column:auto}._workspace_zkuq7_35,._after_zkuq7_42{grid-template-columns:1fr}}@media (width<=450px){._hero_zkuq7_6 h1{font-size:clamp(2.5rem,10vw,3.2rem)}._tableHeading_zkuq7_96,._plan_zkuq7_96 li{grid-template-columns:minmax(0,1fr) 5.5rem 2.5rem;gap:.35rem}._plan_zkuq7_96 li{padding:.85rem;font-size:.9rem}._plan_zkuq7_96 li strong{font-size:1rem}}._page_jhrii_1{padding-block:clamp(2rem, 4vw, 3.8rem) var(--space-section)}._breadcrumb_jhrii_5{color:var(--muted);align-items:center;gap:.55rem;font-size:.88rem;display:flex}._breadcrumb_jhrii_5 a{color:var(--accent-text);text-underline-offset:.22em}._hero_jhrii_18{grid-template-columns:minmax(0,1fr) auto;align-items:end;gap:1.5rem;margin:clamp(1.7rem,4vw,3.5rem) 0 clamp(1.6rem,3vw,2.5rem);display:grid}._heroCopy_jhrii_26{max-width:770px}._hero_jhrii_18 h1{letter-spacing:-.058em;max-width:14ch;margin:.45rem 0 .75rem;font-size:clamp(2.6rem,5.6vw,5.3rem);line-height:1.04}._hero_jhrii_18 p:last-child{max-width:58ch;color:var(--muted);margin:0;font-size:clamp(1rem,1.5vw,1.15rem);line-height:1.55}._heroMark_jhrii_44{aspect-ratio:1;border:1px solid var(--stroke);background:var(--surface-paper);width:clamp(76px,11vw,132px);box-shadow:var(--shadow-card);border-radius:28px;place-items:center;display:grid;transform:rotate(5deg)}._heroMark_jhrii_44 span{background:url(/brand/app-icon.webp) 50%/contain no-repeat;border-radius:19px;width:72%;height:72%;display:block}._builder_jhrii_58{min-width:0}._wizard_jhrii_60{border:1px solid var(--stroke);border-radius:var(--radius-shell);background:var(--surface-paper);max-width:860px;box-shadow:var(--shadow-card);margin-inline:auto;padding:clamp(1.3rem,3.4vw,2.7rem)}._progressHeader_jhrii_70{color:var(--muted);letter-spacing:.06em;text-transform:uppercase;justify-content:space-between;gap:1rem;font-size:.8rem;font-weight:800;display:flex}._progressTrack_jhrii_81{background:var(--surface-canvas);border-radius:999px;height:5px;margin:.8rem 0 clamp(1.8rem,4vw,2.8rem);overflow:hidden}._progressTrack_jhrii_81 span{border-radius:inherit;background:var(--brand-terra);height:100%;transition:width .22s;display:block}._wizard_jhrii_60 h2,._resultHeader_jhrii_98 h2{letter-spacing:-.045em;margin:0 0 1.5rem;font-size:clamp(1.7rem,3vw,2.5rem);line-height:1.12}._fields_jhrii_105{gap:clamp(1.7rem,3vw,2.3rem);display:grid}._choiceGroup_jhrii_107{border:0;min-width:0;margin:0;padding:0}._choiceGroup_jhrii_107 legend{width:100%;color:var(--text);margin-bottom:.78rem;font-size:.98rem;font-weight:850}._choiceGrid_jhrii_122{flex-wrap:wrap;gap:.55rem;display:flex}._choice_jhrii_107,._choiceActive_jhrii_129{border:1px solid var(--stroke);border-radius:var(--radius-control);background:var(--surface-canvas);min-height:49px;color:var(--text);cursor:pointer;font:inherit;text-align:left;padding:.66rem 1rem;font-size:.94rem;font-weight:750;transition:background-color .12s,border-color .12s,transform .12s}._choice_jhrii_107:hover{border-color:var(--accent);transform:translateY(-1px)}._choiceActive_jhrii_129{border-color:var(--accent);background:color-mix(in srgb, var(--accent) 13%, var(--surface-paper));box-shadow:inset 0 0 0 1px var(--accent)}._wizardActions_jhrii_152{border-top:1px solid var(--stroke);justify-content:space-between;align-items:center;gap:1rem;margin-top:clamp(2rem,4vw,3rem);padding-top:1.2rem;display:flex}._back_jhrii_162,._next_jhrii_163,._edit_jhrii_164,._shareActions_jhrii_165 button{border-radius:var(--radius-control);cursor:pointer;min-height:49px;font:inherit;font-weight:850}._back_jhrii_162,._edit_jhrii_164{border:1px solid var(--stroke);background:var(--surface-paper);color:var(--text);padding:.7rem .9rem}._next_jhrii_163{border:1px solid var(--accent);background:var(--accent);min-width:172px;color:var(--button-text);box-shadow:0 8px 20px color-mix(in srgb, var(--accent) 22%, transparent);justify-content:center;align-items:center;gap:1.4rem;padding:.73rem 1.1rem;display:inline-flex}._next_jhrii_163 span{font-size:1.25rem;line-height:1}._results_jhrii_196{gap:1.2rem;display:grid}._resultHeader_jhrii_98{justify-content:space-between;align-items:start;gap:1.4rem;display:flex}._resultHeader_jhrii_98 h2{margin:.35rem 0 .5rem}._resultHeader_jhrii_98 p:last-child{max-width:65ch;color:var(--muted);margin:0;line-height:1.55}._edit_jhrii_164{flex:none}._resultSummary_jhrii_209{border:1px solid var(--stroke);border-radius:var(--radius-control);background:var(--surface-paper);color:var(--muted);flex-wrap:wrap;align-items:center;gap:.65rem;padding:.9rem 1rem;font-size:.9rem;display:flex}._resultSummary_jhrii_209>*+:before{content:"·";color:var(--accent-text);margin-right:.65rem}._resultSummary_jhrii_209 strong{color:var(--text)}._downloadPanel_jhrii_225{border:1px solid color-mix(in srgb, var(--accent) 40%, var(--stroke));border-radius:var(--radius-card);background:color-mix(in srgb, var(--accent) 7%, var(--surface-paper));grid-template-columns:minmax(0,1fr) minmax(245px,310px);align-items:center;gap:.55rem 1.5rem;padding:clamp(1.15rem,2.4vw,1.7rem);display:grid}._downloadPanel_jhrii_225 h3{letter-spacing:-.035em;margin:0 0 .3rem;font-size:clamp(1.12rem,2vw,1.45rem)}._downloadPanel_jhrii_225 p{max-width:68ch;color:var(--muted);margin:0;font-size:.9rem;line-height:1.5}._downloadActions_jhrii_237{flex-direction:column;align-items:stretch;gap:.45rem;min-width:0;display:flex}._downloadActions_jhrii_237 button{border:1px solid var(--accent);border-radius:var(--radius-control);background:var(--accent);width:100%;min-height:50px;color:var(--button-text);cursor:pointer;font:inherit;justify-content:center;align-items:center;gap:.75rem;padding:.65rem .9rem;font-size:.88rem;font-weight:900;display:inline-flex}._downloadActions_jhrii_237 button span{font-size:1.15rem}._downloadActions_jhrii_237 button:disabled{cursor:wait;opacity:.72}._downloadMeta_jhrii_257{color:var(--muted);text-align:center;font-size:.78rem;line-height:1.35}._downloadActions_jhrii_237 ._offlineButton_jhrii_258{border-color:var(--stroke);min-height:38px;color:var(--accent-text);background:0 0;font-size:.79rem}._downloadActions_jhrii_237 ._offlineButton_jhrii_258:hover{border-color:var(--accent)}._downloadActions_jhrii_237 a{color:var(--accent-text);text-align:center;text-underline-offset:.22em;font-size:.78rem;font-weight:800}._downloadPanel_jhrii_225 ._downloadError_jhrii_261{color:var(--accent-text);grid-column:1/-1}._weekOverview_jhrii_263{grid-template-columns:repeat(7,minmax(0,1fr));gap:.45rem;display:grid}._weekOverviewActive_jhrii_264,._weekOverviewRest_jhrii_265{border:1px solid var(--stroke);background:var(--surface-paper);border-radius:12px;min-width:0;min-height:74px;padding:.7rem .8rem}._weekOverviewActive_jhrii_264{border-color:color-mix(in srgb, var(--accent) 45%, var(--stroke));background:color-mix(in srgb, var(--accent) 8%, var(--surface-paper))}._weekOverview_jhrii_263 span{color:var(--accent-text);letter-spacing:.05em;text-transform:uppercase;overflow-wrap:anywhere;margin-bottom:.3rem;font-size:.68rem;font-weight:850;display:block}._weekOverview_jhrii_263 strong{color:var(--text);overflow-wrap:anywhere;font-size:.79rem;line-height:1.2;display:block}._weekOverviewRest_jhrii_265 strong{color:var(--muted);font-weight:600}._week_jhrii_263{grid-template-columns:repeat(3,minmax(0,1fr));align-items:start;gap:.9rem;display:grid}._week_jhrii_263[data-count="2"],._week_jhrii_263[data-count="4"]{grid-template-columns:repeat(2,minmax(0,1fr))}._dayActive_jhrii_280,._dayRest_jhrii_281{border:1px solid var(--stroke);border-radius:var(--radius-card);background:var(--surface-paper);min-width:0;box-shadow:var(--shadow-card);padding:1.15rem 1.3rem}._dayRest_jhrii_281{display:none}._dayHeading_jhrii_291{justify-content:space-between;align-items:start;gap:.5rem;display:flex}._dayHeading_jhrii_291>div{min-width:0}._dayHeading_jhrii_291>div>span{color:var(--accent-text);letter-spacing:.1em;text-transform:uppercase;margin-bottom:.22rem;font-size:.72rem;font-weight:900;display:block}._dayHeading_jhrii_291 h3{letter-spacing:-.03em;margin:0;font-size:1.28rem}._dayHeading_jhrii_291 small{color:var(--muted);margin-top:.2rem;font-size:.78rem;display:block}._customizeButton_jhrii_296{border:1px solid var(--stroke);border-radius:var(--radius-control);background:var(--surface-canvas);min-height:34px;color:var(--accent-text);font:inherit;cursor:pointer;flex:none;padding:.35rem .6rem;font-size:.76rem;font-weight:800}._customizeButton_jhrii_296[aria-expanded=true]{border-color:var(--accent);background:color-mix(in srgb, var(--accent) 12%, var(--surface-paper))}._customizePanel_jhrii_298{border:1px solid var(--stroke);border-radius:var(--radius-control);background:var(--surface-tinted);gap:.38rem;margin-top:.85rem;padding:.85rem;display:grid}._customizePanel_jhrii_298 label{font-size:.82rem;font-weight:800}._customizePanel_jhrii_298 select,._exerciseSwap_jhrii_301 select{border:1px solid var(--stroke);border-radius:var(--radius-control);background:var(--surface-paper);width:100%;min-width:0;min-height:40px;color:var(--text);font:inherit;padding:.45rem .65rem;font-size:.82rem}._customizePanel_jhrii_298 p{color:var(--muted);margin:0;font-size:.76rem;line-height:1.4}._exerciseList_jhrii_304{gap:0;margin:.7rem 0 0;padding:0;list-style:none;display:grid}._exerciseList_jhrii_304 li{border-top:1px solid var(--soft-stroke);grid-template-columns:minmax(0,1fr) auto;align-items:baseline;gap:.12rem .6rem;padding:.55rem 0;display:grid}._exerciseName_jhrii_306{font-size:.9rem;font-weight:750;line-height:1.3}._exerciseName_jhrii_306 small{color:var(--muted);margin-top:.1rem;font-size:.7rem;font-weight:650;display:block}._exerciseDose_jhrii_308{white-space:nowrap;color:var(--text);font-size:.82rem;font-weight:850}._exerciseRest_jhrii_309{color:var(--muted);grid-column:1/-1;font-size:.72rem}._exerciseSwap_jhrii_301{grid-column:1/-1;gap:.25rem;margin-top:.35rem;display:grid}._exerciseSwap_jhrii_301 span{color:var(--muted);font-size:.75rem;font-weight:750}._resetPlan_jhrii_312{color:var(--accent-text);cursor:pointer;font:inherit;text-underline-offset:.2em;background:0 0;border:0;justify-self:start;padding:.25rem 0;font-size:.84rem;font-weight:800;text-decoration:underline}._reasonGrid_jhrii_314{grid-template-columns:repeat(3,minmax(0,1fr));gap:.9rem;display:grid}._reasonGrid_jhrii_314 section{border:1px solid var(--stroke);border-radius:var(--radius-card);background:var(--surface-tinted);padding:1.2rem}._reasonGrid_jhrii_314 h3{margin:0 0 .65rem;font-size:1rem}._reasonGrid_jhrii_314 p{color:var(--muted);margin:0;font-size:.9rem;line-height:1.55}._reasonGrid_jhrii_314 p+p{margin-top:.65rem}._progression_jhrii_320{border-left:3px solid var(--accent);border-radius:0 var(--radius-control) var(--radius-control) 0;background:var(--surface-tinted);padding:1rem 1.2rem}._progression_jhrii_320 h3{margin:0 0 .3rem;font-size:1rem}._progression_jhrii_320 p{color:var(--muted);margin:0;font-size:.9rem;line-height:1.55}._notes_jhrii_324{border:1px solid var(--stroke);border-radius:var(--radius-card);background:var(--surface-paper);padding:1.2rem 1.3rem}._notes_jhrii_324 h3{margin:0 0 .45rem;font-size:1rem}._notes_jhrii_324 ul{color:var(--muted);gap:.35rem;margin:0;padding-left:1.3rem;font-size:.9rem;line-height:1.5;display:grid}._sharePanel_jhrii_328,._appCta_jhrii_329{border-radius:var(--radius-card);justify-content:space-between;align-items:center;gap:1.25rem;padding:clamp(1.3rem,3vw,2rem);display:flex}._sharePanel_jhrii_328{border:1px solid var(--stroke);background:var(--surface-paper);flex-wrap:wrap}._sharePanel_jhrii_328 h3,._appCta_jhrii_329 h3{letter-spacing:-.035em;margin:.2rem 0 .45rem;font-size:clamp(1.25rem,2vw,1.65rem)}._sharePanel_jhrii_328 p,._appCta_jhrii_329 p{max-width:60ch;color:var(--muted);margin:0;font-size:.9rem;line-height:1.55}._shareActions_jhrii_165{flex-wrap:wrap;gap:.5rem;display:flex}._shareActions_jhrii_165 button{border:1px solid var(--stroke);background:var(--surface-canvas);color:var(--text);padding:.6rem .85rem;font-size:.82rem}._shareActions_jhrii_165 button:first-child{border-color:var(--accent);color:var(--accent-text)}._shareActions_jhrii_165 button:disabled{opacity:.5;cursor:wait}._sharePreview_jhrii_339{border-top:1px solid var(--stroke);flex:100%;align-items:end;gap:1rem;padding-top:1rem;display:flex}._sharePreview_jhrii_339 img{border:1px solid var(--stroke);width:auto;max-width:min(40vw,180px);height:auto;max-height:320px;box-shadow:var(--shadow-card);border-radius:12px;display:block}._sharePreview_jhrii_339 a{color:var(--accent-text);text-underline-offset:.22em;align-items:center;gap:.45rem;padding-bottom:.3rem;font-size:.9rem;font-weight:850;display:inline-flex}._appCta_jhrii_329{background:var(--surface-inverse)}._appCta_jhrii_329 h3{color:var(--ink-inverse)}._appCta_jhrii_329 p{color:#ddd0c3}._appCta_jhrii_329 a{border-radius:var(--radius-control);color:#211b17;background:#d48066;flex:none;justify-content:center;align-items:center;gap:.65rem;min-height:50px;padding:.7rem 1rem;font-size:.9rem;font-weight:900;text-decoration:none;display:inline-flex}._editorial_jhrii_348{grid-template-columns:minmax(0,1fr) minmax(0,1fr);gap:1.5rem;max-width:1050px;margin:clamp(3rem,6vw,5rem) auto 0;display:grid}._editorial_jhrii_348>section{border-top:1px solid var(--stroke);padding-top:1.2rem}._editorial_jhrii_348 h2{letter-spacing:-.04em;margin:0 0 .55rem;font-size:1.45rem}._editorial_jhrii_348 p{color:var(--muted);margin:0;line-height:1.65}._editorial_jhrii_348 p+p{margin-top:.75rem}._sources_jhrii_353{flex-wrap:wrap;gap:.5rem 1rem;margin-top:.9rem;display:flex}._sources_jhrii_353 a{color:var(--accent-text);text-underline-offset:.22em;font-size:.83rem;font-weight:800}._sources_jhrii_353 a span{margin-left:.25rem}._faq_jhrii_356{gap:.9rem;display:grid}._faq_jhrii_356 h3{margin:0 0 .25rem;font-size:.98rem}._faq_jhrii_356 p{font-size:.88rem}._noScript_jhrii_359{border:1px solid var(--stroke);border-radius:var(--radius-control);background:var(--surface-paper);max-width:860px;margin:1rem auto;padding:1rem}._page_jhrii_1 :is(a,button):focus-visible,._wizard_jhrii_60 h2:focus-visible,._resultHeader_jhrii_98 h2:focus-visible{outline:3px solid var(--focus);outline-offset:3px}._wizard_jhrii_60 h2,._resultHeader_jhrii_98 h2{scroll-margin-top:120px}@media (width<=900px){._reasonGrid_jhrii_314{grid-template-columns:minmax(0,1fr)}._week_jhrii_263{grid-template-columns:repeat(2,minmax(0,1fr))}._appCta_jhrii_329{flex-direction:column;align-items:flex-start}}@media (width<=700px){._hero_jhrii_18{grid-template-columns:minmax(0,1fr)}._heroMark_jhrii_44{display:none}._week_jhrii_263,._week_jhrii_263[data-count="2"],._week_jhrii_263[data-count="4"],._editorial_jhrii_348{grid-template-columns:minmax(0,1fr)}._weekOverview_jhrii_263{grid-template-columns:minmax(0,1fr);gap:.35rem}._weekOverview_jhrii_263>div{grid-template-columns:minmax(0,.85fr) minmax(0,1.15fr);align-items:center;gap:.75rem;min-height:46px;padding:.65rem .85rem;display:grid}._weekOverview_jhrii_263 span{margin:0}._resultHeader_jhrii_98{flex-direction:column}._edit_jhrii_164{min-height:42px}._wizardActions_jhrii_152{z-index:2;padding:.9rem .55rem calc(.8rem + env(safe-area-inset-bottom));background:var(--surface-paper);margin-inline:-.55rem;position:sticky;bottom:0}._sharePreview_jhrii_339{flex-direction:column;align-items:start}._downloadPanel_jhrii_225{grid-template-columns:minmax(0,1fr)}._downloadActions_jhrii_237{align-items:stretch;min-width:0}}@media (width<=430px){._wizard_jhrii_60{padding:1.1rem}._choiceGrid_jhrii_122{grid-template-columns:repeat(2,minmax(0,1fr));display:grid}._choice_jhrii_107,._choiceActive_jhrii_129{padding:.65rem .7rem;font-size:.85rem}._next_jhrii_163{min-width:0}._dayActive_jhrii_280{padding:1rem}._shareActions_jhrii_165{width:100%}._shareActions_jhrii_165 button{flex:auto}._downloadActions_jhrii_237,._downloadActions_jhrii_237 button{width:100%}}@media (prefers-reduced-motion:reduce){._progressTrack_jhrii_81 span,._choice_jhrii_107,._choiceActive_jhrii_129{transition:none}}._page_1crp8_1 .compare-hero{box-shadow:none;background:0 0;border:0;padding-inline:0}._page_1crp8_1 .compare-hero-grid{grid-template-columns:minmax(0,1fr) 245px;gap:4rem}._page_1crp8_1 .compare-hero-copy h1{letter-spacing:-.045em;max-width:20ch;font-size:clamp(2.7rem,5vw,4.7rem);line-height:1.08}._page_1crp8_1 .compare-device{max-width:235px}._page_1crp8_1 .compare-device img{object-fit:contain;max-height:390px}._iconStrip_1crp8_6{gap:.65rem;margin-bottom:1.6rem;display:flex}._iconStrip_1crp8_6 img,._appIcon_1crp8_7{border:1px solid var(--stroke);border-radius:23%;box-shadow:0 4px 12px #0000000d}._page_1crp8_1 .compare-section-heading h2{max-width:30ch;font-size:clamp(1.8rem,3vw,2.9rem);line-height:1.15}._page_1crp8_1 .compare-section-heading{max-width:75ch}._page_1crp8_1 .compare-decision-table td a{align-items:center;gap:.65rem;display:inline-flex}._page_1crp8_1 .compare-decision-table td img{border-radius:9px;flex-shrink:0}._page_1crp8_1 .compare-decision-table th,._page_1crp8_1 .compare-decision-table td{padding:1.25rem}._page_1crp8_1 .compare-decision-table tbody tr:first-child{background:color-mix(in srgb, var(--sage) 10%, var(--card))}._page_1crp8_1 .compare-product-grid{grid-template-columns:repeat(3,minmax(0,1fr));gap:1rem}._page_1crp8_1 .compare-product{box-shadow:none;border-radius:18px;padding:1.4rem}._page_1crp8_1 .compare-product--liftpal{background:var(--surface-tinted);border-color:var(--stroke);grid-column:1/-1;grid-template-columns:210px minmax(0,1fr) auto;align-items:center;gap:.5rem 1.5rem;display:grid}._page_1crp8_1 .compare-product--liftpal .compare-product-head{grid-row:1/3}._page_1crp8_1 .compare-product--liftpal .compare-product-focus{margin:0;font-size:1.1rem}._page_1crp8_1 .compare-product--liftpal .compare-product-detail{grid-column:2;margin:0}._page_1crp8_1 .compare-product--liftpal>a{grid-area:1/3/3}._page_1crp8_1 .compare-product-focus,._page_1crp8_1 .compare-product-detail{font-size:1rem}._page_1crp8_1 .compare-product-head h3{font-size:1.4rem}._page_1crp8_1 .compare-product>a{font-size:.875rem}._page_1crp8_1 .compare-question-list{border:1px solid var(--stroke);border-radius:18px;overflow:hidden}._page_1crp8_1 .compare-question{background:var(--card);border:0;padding:0;display:block}._page_1crp8_1 .compare-question+.compare-question{border-top:1px solid var(--stroke)}._page_1crp8_1 .compare-question summary{cursor:pointer;justify-content:space-between;gap:1rem;padding:1.3rem 1.5rem;font-size:1.1rem;font-weight:850;list-style:none;display:flex}._page_1crp8_1 .compare-question summary::-webkit-details-marker{display:none}._page_1crp8_1 .compare-question summary span{color:var(--accent-text)}._page_1crp8_1 .compare-question[open] summary span{transform:rotate(45deg)}._page_1crp8_1 .compare-question p{max-width:85ch;padding:0 1.5rem 1.5rem;font-size:1rem}._bodyMind_1crp8_32{margin-top:4rem}._bodyIntro_1crp8_33{max-width:70ch;margin-bottom:1.5rem}._bodyIntro_1crp8_33 h2{margin:.6rem 0 1rem;font-size:clamp(1.9rem,3.5vw,3rem);line-height:1.13}._bodyIntro_1crp8_33>p:last-child{color:var(--muted)}._bodyGrid_1crp8_36{grid-template-columns:repeat(3,minmax(0,1fr));gap:1rem;display:grid}._bodyFeature_1crp8_37{border:1px solid var(--stroke);background:var(--card);min-width:0;height:490px;color:var(--text);border-radius:20px;flex-direction:column;padding:1.5rem 1.5rem 0;text-decoration:none;display:flex;overflow:hidden}._bodyFeature_1crp8_37:nth-child(2){background:color-mix(in srgb,var(--sage) 10%,var(--card))}._bodyFeature_1crp8_37:nth-child(3){background:color-mix(in srgb,var(--accent) 8%,var(--card))}._bodyFeature_1crp8_37 h3{font-size:1.5rem}._bodyFeature_1crp8_37 p{color:var(--muted);margin:.55rem 0 .8rem;font-size:1rem}._bodyFeature_1crp8_37 span{color:var(--accent-text);font-size:.875rem;font-weight:850}._bodyFeature_1crp8_37 img{border:5px solid var(--stroke);border-radius:26px;width:180px;height:auto;margin:1.6rem auto 0;display:block}@media (width<=1000px){._page_1crp8_1 .compare-product--liftpal{grid-template-columns:1fr 2fr}._page_1crp8_1 .compare-product--liftpal>a{grid-area:auto/2}._bodyFeature_1crp8_37{height:540px;padding-inline:1.2rem}}@media (width<=760px){._page_1crp8_1 .compare-hero-grid{grid-template-columns:1fr}._page_1crp8_1 .compare-device{display:none}._page_1crp8_1 .compare-product-grid{grid-template-columns:1fr}._page_1crp8_1 .compare-product--liftpal{display:flex}._page_1crp8_1 .compare-product--liftpal .compare-product-head{margin-bottom:.7rem}._page_1crp8_1 .compare-product--liftpal>a{margin-top:.8rem}._bodyGrid_1crp8_36{grid-template-columns:1fr}._bodyFeature_1crp8_37{flex-direction:row;gap:1rem;height:auto;min-height:280px;padding:1.25rem 1.25rem 0}._bodyFeature_1crp8_37 div{flex:1}._bodyFeature_1crp8_37 img{align-self:flex-start;width:120px;margin:.5rem -2rem 0 0}._page_1crp8_1 .compare-decision-table th,._page_1crp8_1 .compare-decision-table td{padding:1rem}}@media (width<=400px){._bodyFeature_1crp8_37{min-height:320px}._bodyFeature_1crp8_37 img{width:90px}}._page_1crp8_1 .compare-direct-links{grid-template-columns:repeat(2,minmax(0,1fr))}._additional_1crp8_64{border:1px solid var(--stroke);border-radius:16px;align-items:center;gap:1rem;margin-top:3rem;padding:1.3rem;display:flex}._additional_1crp8_64 img{border-radius:23%}._additional_1crp8_64 h2{margin:.25rem 0 0;font-size:1.2rem}._additional_1crp8_64>a{color:var(--accent-text);white-space:nowrap;margin-left:auto;font-weight:850}@media (width<=600px){._additional_1crp8_64{flex-wrap:wrap}._additional_1crp8_64 div{flex:1}._additional_1crp8_64>a{margin-left:0}}._page_1crp8_1 .compare-product--liftpal{min-height:0;padding-block:1.8rem}._page_1crp8_1 .compare-product--liftpal>a{margin-top:0}._block_1q7tz_1{min-width:0;color:var(--text);margin-block:1.5rem .75rem}._block_1q7tz_1 p._intro_1q7tz_6{margin-bottom:1.15rem}._overview_1q7tz_7{border-block:1px solid var(--stroke);color:var(--muted);flex-wrap:wrap;gap:.5rem 1.15rem;margin-bottom:1.65rem;padding-block:.85rem;font-size:.78rem;font-weight:650;line-height:1.6;display:flex}._overview_1q7tz_7>span:first-child{color:var(--accent-text)}._sessions_1q7tz_20{grid-template-columns:repeat(2,minmax(0,1fr));gap:1.15rem;display:grid}._session_1q7tz_20{border:1px solid var(--stroke);background:var(--card);border-radius:14px;min-width:0;overflow:hidden}._sessionHeader_1q7tz_22{border-bottom:1px solid var(--stroke);align-items:center;gap:.85rem;padding:1.25rem;display:flex}._sessionMark_1q7tz_23{border:1px solid color-mix(in srgb, var(--accent) 36%, var(--stroke));height:2.5rem;color:var(--accent-text);background:color-mix(in srgb, var(--accent) 7%, var(--card));border-radius:9px;flex:0 0 2.5rem;place-items:center;font-size:1.1rem;font-weight:750;display:grid}._day_1q7tz_24{color:var(--muted);letter-spacing:.05em;font-size:.72rem;line-height:1.6;display:block}._block_1q7tz_1 ._sessionHeader_1q7tz_22 h3{letter-spacing:-.02em;color:var(--text);margin:.15rem 0 0;font-size:1.2rem;line-height:1.3}._exerciseTable_1q7tz_26,._progressionTable_1q7tz_26{border-collapse:collapse;table-layout:fixed;font-variant-numeric:tabular-nums;width:100%}._exerciseTable_1q7tz_26 th,._exerciseTable_1q7tz_26 td{text-align:left;border:0;border-bottom:1px solid var(--stroke);vertical-align:top;overflow-wrap:anywhere;padding:.95rem .5rem}._exerciseTable_1q7tz_26 th:first-child{width:62%;padding-left:1.15rem}._exerciseTable_1q7tz_26 th:nth-child(2),._exerciseTable_1q7tz_26 td:nth-child(2){text-align:center;width:15%}._exerciseTable_1q7tz_26 th:last-child,._exerciseTable_1q7tz_26 td:last-child{text-align:right;width:23%;padding-right:1.1rem}._exerciseTable_1q7tz_26 thead th{color:var(--muted);padding-block:.7rem;font-size:.63rem;font-weight:600}._exerciseTable_1q7tz_26 tbody th{color:var(--text);font-size:.87rem;font-weight:550;line-height:1.5}._exerciseTable_1q7tz_26 tbody td{color:var(--text);font-size:.9rem;font-weight:650;line-height:1.5}._exerciseTable_1q7tz_26 tr:last-child th,._exerciseTable_1q7tz_26 tr:last-child td{border-bottom:0}._block_1q7tz_1 ._exerciseLink_1q7tz_35{color:inherit;text-decoration:underline;-webkit-text-decoration-color:color-mix(in srgb, var(--accent) 35%, transparent);text-decoration-color:color-mix(in srgb, var(--accent) 35%, transparent);text-underline-offset:.22em;text-decoration-thickness:1px}._block_1q7tz_1 ._exerciseLink_1q7tz_35:hover,._block_1q7tz_1 ._exerciseLink_1q7tz_35:focus-visible{color:var(--accent-text);text-decoration-color:currentColor}._exerciseLink_1q7tz_35>span{color:var(--accent-text);margin-left:.35em;font-size:.75em;text-decoration:none;display:inline-block}._exerciseTable_1q7tz_26 small{color:var(--muted);margin-top:.2rem;font-size:.66rem;font-weight:450;line-height:1.45;display:block}._progression_1q7tz_26{border-top:1px solid var(--stroke);margin-top:2.2rem;padding-top:1.75rem}._progressionHeader_1q7tz_40{align-items:center;gap:.9rem;margin-bottom:.8rem;display:flex}._progressionHeader_1q7tz_40 svg{color:var(--accent-text);flex:0 0 36px}._block_1q7tz_1 ._progressionHeader_1q7tz_40 h3{letter-spacing:-.02em;color:var(--text);margin:0;font-size:clamp(1.18rem,2vw,1.45rem);line-height:1.35}._block_1q7tz_1 ._progression_1q7tz_26>p{font-size:.94rem;line-height:1.7}._progressionTable_1q7tz_26{margin-top:1.2rem}._progressionTable_1q7tz_26 th,._progressionTable_1q7tz_26 td{border:0;border-bottom:1px solid var(--stroke);text-align:left;overflow-wrap:anywhere;padding:.8rem 1rem}._progressionTable_1q7tz_26 thead th{color:var(--muted);padding-block:.65rem;font-size:.73rem;font-weight:550}._progressionTable_1q7tz_26 th:first-child{width:20%;padding-left:.35rem}._progressionTable_1q7tz_26 th:nth-child(2){width:29%}._progressionTable_1q7tz_26 th:last-child{width:51%}._weekNumber_1q7tz_50{color:var(--muted);align-items:center;gap:.7rem;font-size:.85rem;font-weight:500;display:inline-flex}._weekNumber_1q7tz_50:before{content:"";background:var(--stroke);border-radius:50%;width:5px;height:5px;display:block}._load_1q7tz_52{color:var(--text);font-size:1.03rem;font-weight:650}._load_1q7tz_52>span{color:var(--muted);font-size:.73rem;font-weight:400}._load_1q7tz_52>._increaseArrow_1q7tz_54{color:var(--accent-text);margin-left:.45rem;font-size:1rem;font-weight:700}._increase_1q7tz_54{background:color-mix(in srgb, var(--accent) 5%, transparent)}._increase_1q7tz_54 ._weekNumber_1q7tz_50:before{background:var(--accent)}._repSequence_1q7tz_57{grid-template-columns:repeat(3,minmax(1.75rem,2.5rem));gap:.35rem;display:inline-grid}._repSequence_1q7tz_57>span{border-bottom:2px solid var(--stroke);text-align:center;color:var(--text);padding:.2rem .4rem;font-size:.95rem;font-weight:550;display:block}._review_1q7tz_59{color:var(--muted);font-size:.84rem;line-height:1.5}._block_1q7tz_1 ._progression_1q7tz_26>p._note_1q7tz_60{border-left:2px solid var(--accent);color:var(--muted);margin:1.2rem 0 0;padding-left:1rem;font-size:.84rem;line-height:1.75}._srOnly_1q7tz_61{clip-path:inset(50%);white-space:nowrap;border:0;width:1px;height:1px;margin:-1px;padding:0;position:absolute;overflow:hidden}@media (width<=1050px) and (width>=701px){._sessions_1q7tz_20{grid-template-columns:minmax(0,1fr)}}@media (width<=600px){._sessions_1q7tz_20{grid-template-columns:minmax(0,1fr);gap:1rem}._sessionHeader_1q7tz_22{padding:1.05rem}._overview_1q7tz_7{gap:.4rem .85rem;font-size:.73rem}._overview_1q7tz_7>span:last-child{flex-basis:100%}._exerciseTable_1q7tz_26 tbody th{font-size:.9rem}._exerciseTable_1q7tz_26 th:first-child{width:59%;padding-left:1rem}._exerciseTable_1q7tz_26 th:nth-child(2),._exerciseTable_1q7tz_26 td:nth-child(2){width:16%}._exerciseTable_1q7tz_26 th:last-child,._exerciseTable_1q7tz_26 td:last-child{width:25%;padding-right:1rem}._progression_1q7tz_26{margin-top:1.8rem;padding-top:1.5rem}._progressionTable_1q7tz_26 th,._progressionTable_1q7tz_26 td{padding-inline:.45rem}._progressionTable_1q7tz_26 th:first-child{width:20%}._progressionTable_1q7tz_26 th:nth-child(2){width:30%}._progressionTable_1q7tz_26 th:last-child{width:50%}._progressionTable_1q7tz_26 thead th{font-size:.67rem}._repSequence_1q7tz_57{grid-template-columns:repeat(3,minmax(1.6rem,2rem));gap:.25rem}._load_1q7tz_52{font-size:.94rem}._weekNumber_1q7tz_50{gap:.45rem}}@media print{._session_1q7tz_20{break-inside:avoid}._sessions_1q7tz_20{grid-template-columns:repeat(2,minmax(0,1fr))}._progressionTable_1q7tz_26{break-inside:avoid}}._page_1h8q4_1{padding:clamp(1rem,2vw,1.7rem) 0 6rem}._page_1h8q4_1 a:focus-visible{outline:3px solid var(--focus);outline-offset:4px}._hero_1h8q4_10{border:1px solid var(--stroke);border-radius:var(--radius-shell);background:radial-gradient(circle at 84% 10%, color-mix(in srgb, var(--brand-sage) 13%, transparent), transparent 35%), var(--surface-paper);box-shadow:var(--shadow-card);padding:clamp(1.35rem,3vw,3rem)}._breadcrumb_1h8q4_20{color:var(--muted);flex-wrap:wrap;align-items:center;gap:.45rem .7rem;margin-bottom:clamp(2.4rem,5vw,4rem);font-size:.78rem;font-weight:850;display:flex}._breadcrumb_1h8q4_20 a{color:inherit;text-decoration:none}._breadcrumb_1h8q4_20 a:hover{color:var(--accent-text)}._heroGrid_1h8q4_38{grid-template-columns:minmax(0,1.2fr) minmax(280px,.82fr);align-items:end;gap:clamp(2rem,5.8vw,5.7rem);display:grid}._heroCopy_1h8q4_45 h1{letter-spacing:-.07em;overflow-wrap:anywhere;max-width:13ch;margin:0;font-size:clamp(3.2rem,7.2vw,6rem);line-height:1.01}._lead_1h8q4_54{max-width:57ch;color:var(--muted);margin:clamp(1.4rem,2.5vw,2rem) 0 0;font-size:clamp(1rem,1.55vw,1.16rem);line-height:1.62}._meta_1h8q4_62{color:var(--muted);flex-wrap:wrap;gap:.35rem 1.15rem;margin-top:1.55rem;font-size:.75rem;font-weight:850;display:flex}._decision_1h8q4_72{border:1px solid color-mix(in srgb, var(--brand-terra) 35%, var(--stroke));border-radius:var(--radius-card);background:color-mix(in srgb, var(--brand-terra) 5%, var(--surface-paper));min-width:0;padding:clamp(1.15rem,2.7vw,1.9rem)}._decisionLabel_1h8q4_80{color:var(--accent-text);letter-spacing:.09em;text-transform:uppercase;margin:0 0 1rem;font-size:.7rem;font-weight:950}._choice_1h8q4_89{border-top:1px solid var(--stroke);padding:1rem 0}._choiceBrand_1h8q4_94{letter-spacing:-.04em;margin-bottom:.35rem;font-size:1.12rem;font-weight:950;display:inline-block}._choice_1h8q4_89 p{color:var(--muted);margin:0;font-size:.87rem;line-height:1.54}._disclosure_1h8q4_109{border-left:3px solid var(--brand-terra);max-width:1150px;color:var(--muted);margin-top:1rem;padding:.7rem 1.2rem;font-size:.77rem;line-height:1.55}._details_1h8q4_119,._more_1h8q4_120,._practical_1h8q4_121,._faq_1h8q4_122,._method_1h8q4_123{margin-top:clamp(4rem,7vw,6rem)}._sectionHeading_1h8q4_125{max-width:65ch;margin-bottom:2rem}._sectionHeading_1h8q4_125 h2,._practical_1h8q4_121 h2,._faq_1h8q4_122 h2,._cta_1h8q4_130 h2{letter-spacing:-.055em;margin:0;font-size:clamp(2rem,4vw,3.3rem);line-height:1.1}._rows_1h8q4_137{border:1px solid var(--stroke);border-radius:var(--radius-card);background:var(--surface-paper);overflow:hidden}._columnHead_1h8q4_144,._row_1h8q4_137{grid-template-columns:minmax(170px,.68fr) repeat(2,minmax(0,1fr));display:grid}._columnHead_1h8q4_144{border-bottom:1px solid var(--stroke);background:var(--surface-tinted)}._columnHead_1h8q4_144 span{min-width:0;color:var(--muted);letter-spacing:.035em;padding:.95rem clamp(1.15rem,2.2vw,1.8rem);font-size:.78rem;font-weight:950}._columnHead_1h8q4_144 span+span{border-left:1px solid var(--stroke)}._columnHead_1h8q4_144 span:nth-child(2){color:var(--accent-text)}._row_1h8q4_137{border-bottom:1px solid var(--stroke);align-items:stretch}._row_1h8q4_137:last-child{border-bottom:0}._rowHeading_1h8q4_174,._rowProduct_1h8q4_175{min-width:0;padding:clamp(1.3rem,2.3vw,1.8rem)}._rowHeading_1h8q4_174 h3{letter-spacing:-.025em;margin:0;font-size:clamp(1.02rem,1.4vw,1.2rem);line-height:1.35}._rowProduct_1h8q4_175{border-left:1px solid var(--stroke)}._rowProduct_1h8q4_175:nth-child(2){background:color-mix(in srgb, var(--brand-terra) 3%, transparent)}._rowProduct_1h8q4_175 h4{clip-path:inset(50%);white-space:nowrap;width:1px;height:1px;position:absolute;overflow:hidden}._rowProduct_1h8q4_175 p{color:var(--muted);margin:0;font-size:1rem;line-height:1.58}._citations_1h8q4_211{vertical-align:super;align-items:center;gap:.2rem;margin-left:.4rem;display:inline-flex}._citations_1h8q4_211 a{border:1px solid var(--stroke);min-width:1.35rem;min-height:1.35rem;color:var(--accent-text);border-radius:.35rem;place-items:center;padding:0 .2rem;font-size:.69rem;font-weight:900;line-height:1;text-decoration:none;display:inline-grid}._citations_1h8q4_211 a:hover,._citations_1h8q4_211 a:focus-visible{border-color:var(--accent-text);background:var(--surface-tinted)}._more_1h8q4_120{border:1px solid var(--stroke);border-radius:var(--radius-shell);background:var(--surface-tinted);padding:clamp(1.5rem,4vw,3rem)}._more_1h8q4_120 ._sectionHeading_1h8q4_125{margin-bottom:1.5rem}._more_1h8q4_120 h2{letter-spacing:-.05em;margin:0;font-size:clamp(1.8rem,3.5vw,2.8rem);line-height:1.12}._moreGrid_1h8q4_256{border-top:1px solid var(--stroke);grid-template-columns:repeat(3,minmax(0,1fr));display:grid}._moreItem_1h8q4_262{min-width:0;padding:1.35rem clamp(.9rem,2vw,1.7rem) 0 0}._moreItem_1h8q4_262+._moreItem_1h8q4_262{border-left:1px solid var(--stroke);padding-left:clamp(.9rem,2vw,1.7rem)}._moreItem_1h8q4_262 h3{color:var(--text);letter-spacing:-.025em;margin:0 0 .6rem;font-size:1.02rem}._moreItem_1h8q4_262 p{color:var(--muted);margin:0;font-size:.86rem;line-height:1.58}._practical_1h8q4_121{border:1px solid var(--stroke);border-radius:var(--radius-shell);background:var(--surface-paper);grid-template-columns:minmax(0,1.15fr) minmax(240px,.7fr);align-items:center;gap:clamp(2rem,6vw,6rem);padding:clamp(1.6rem,4vw,3.4rem);display:grid}._practical_1h8q4_121>div>p:not(._eyebrow_1h8q4_297){max-width:58ch;color:var(--muted);margin:1.2rem 0 1.5rem;font-size:.98rem}._practical_1h8q4_121>div>a{color:var(--accent-text);text-underline-offset:.2em;font-size:.85rem;font-weight:900}._practical_1h8q4_121>div>a span{padding-left:.5rem}._screenshot_1h8q4_313{border:1px solid var(--stroke);background:color-mix(in srgb, var(--brand-sage) 9%, var(--surface-tinted));border-radius:22px;flex-direction:column;align-items:center;min-width:0;margin:0;padding:1rem;display:flex}._screenshot_1h8q4_313 img{object-fit:contain;filter:drop-shadow(0 12px 18px #2d262026);width:min(100%,245px);height:auto;max-height:535px}._screenshot_1h8q4_313 figcaption{border-top:1px solid var(--stroke);width:100%;color:var(--muted);margin-top:.8rem;padding-top:.65rem;font-size:.7rem;line-height:1.5}._faq_1h8q4_122{max-width:min(100% - 2rem,900px)}._faq_1h8q4_122 h2{max-width:25ch;font-size:clamp(1.7rem,3.2vw,2.5rem)}._faq_1h8q4_122>p:last-child{max-width:70ch;color:var(--muted);margin:1.1rem 0 0;font-size:.94rem}._cta_1h8q4_130{border:1px solid color-mix(in srgb, var(--brand-terra) 35%, var(--stroke));border-radius:var(--radius-card);background:color-mix(in srgb, var(--brand-terra) 7%, var(--surface-paper));justify-content:space-between;align-items:center;gap:1.5rem 2.5rem;margin-top:clamp(4rem,7vw,6rem);padding:clamp(1.6rem,4vw,3rem);display:flex}._cta_1h8q4_130>div>p:last-child{max-width:62ch;color:var(--muted);margin:.9rem 0 0;font-size:.92rem}._cta_1h8q4_130>a{border-radius:var(--radius-pill);background:var(--brand-terra);min-width:220px;min-height:3.15rem;color:var(--button-text);justify-content:space-between;align-items:center;gap:1.5rem;padding:.75rem 1.1rem;font-size:.85rem;font-weight:900;text-decoration:none;display:inline-flex}._cta_1h8q4_130>a:hover{filter:brightness(.94)}._method_1h8q4_123{max-width:min(100% - 2rem,1150px)}._method_1h8q4_123 h2{letter-spacing:-.04em;margin:0;font-size:1.5rem}._method_1h8q4_123>p{max-width:78ch;color:var(--muted);font-size:.84rem}._method_1h8q4_123 h3{margin:2.2rem 0 .4rem;font-size:.93rem}._sourceList_1h8q4_395{grid-template-columns:repeat(2,minmax(0,1fr));gap:0 2rem;margin:1rem 0 0;padding:0;list-style:none;display:grid}._sourceList_1h8q4_395 li{border-top:1px solid var(--stroke);gap:.8rem;padding:.7rem 0;scroll-margin-top:2rem;font-size:.82rem;line-height:1.5;display:flex}._sourceNumber_1h8q4_412{width:1.3rem;color:var(--accent-text);flex:none;font-weight:950}._sourceList_1h8q4_395 li a{color:var(--text);-webkit-text-decoration-color:var(--accent-text);text-decoration-color:var(--accent-text);text-underline-offset:.2em}._sourceList_1h8q4_395 li a span{padding-left:.3rem}._sourceList_1h8q4_395 li:target{background:color-mix(in srgb, var(--brand-terra) 8%, transparent)}._backLink_1h8q4_421{color:var(--accent-text);text-underline-offset:.2em;gap:.5rem;margin-top:2rem;font-size:.83rem;font-weight:900;display:inline-flex}@media (width<=900px){._heroGrid_1h8q4_38{grid-template-columns:minmax(0,1fr)}._decision_1h8q4_72{max-width:640px}._columnHead_1h8q4_144,._row_1h8q4_137{grid-template-columns:minmax(140px,.6fr) repeat(2,minmax(0,1fr))}}@media (width<=650px){._hero_1h8q4_10{border-radius:23px}._heroCopy_1h8q4_45 h1{font-size:clamp(2.7rem,11vw,4.2rem)}._breadcrumb_1h8q4_20{margin-bottom:2.4rem}._rows_1h8q4_137{border-radius:20px}._columnHead_1h8q4_144{display:none}._row_1h8q4_137{grid-template-columns:minmax(0,1fr)}._rowHeading_1h8q4_174{padding:1.3rem 1.2rem .3rem}._rowProduct_1h8q4_175{border-left:0;padding:.9rem 1.2rem 1.1rem}._rowProduct_1h8q4_175+._rowProduct_1h8q4_175{border-top:1px solid var(--stroke)}._rowProduct_1h8q4_175 h4{clip-path:none;width:auto;height:auto;color:var(--accent-text);letter-spacing:.025em;margin:0 0 .3rem;font-size:.77rem;font-weight:950;position:static}._rowProduct_1h8q4_175:nth-child(3) h4{color:var(--text)}._rowProduct_1h8q4_175 p{font-size:1rem}._more_1h8q4_120{border-radius:23px}._moreGrid_1h8q4_256{grid-template-columns:minmax(0,1fr)}._moreItem_1h8q4_262{padding:1.1rem 0}._moreItem_1h8q4_262+._moreItem_1h8q4_262{border-top:1px solid var(--stroke);border-left:0;padding:1.1rem 0}._practical_1h8q4_121{border-radius:23px;grid-template-columns:minmax(0,1fr)}._screenshot_1h8q4_313{max-width:380px}._cta_1h8q4_130{flex-direction:column;align-items:flex-start}._cta_1h8q4_130>a{width:100%}._sourceList_1h8q4_395{grid-template-columns:minmax(0,1fr)}}._appPair_1h8q4_464{align-items:center;gap:.85rem;margin-bottom:1.5rem;display:flex}._appPair_1h8q4_464 img{border:1px solid var(--stroke);border-radius:23%}._appPair_1h8q4_464 span{color:var(--muted);font-size:.875rem;font-weight:850}._columnHead_1h8q4_144>span{align-items:center;gap:.8rem;font-size:1rem;display:flex}._columnHead_1h8q4_144 img{border-radius:22%;flex:none;width:40px;height:40px}._columnHead_1h8q4_144>span:nth-child(2){background:color-mix(in srgb,var(--brand-terra) 8%,transparent)}._more_1h8q4_120{background:0 0;border:0;padding:0}._moreGrid_1h8q4_256{border:0;grid-template-columns:repeat(2,minmax(0,1fr));gap:1rem}._moreItem_1h8q4_262,._moreItem_1h8q4_262+._moreItem_1h8q4_262{border:1px solid var(--stroke);background:var(--surface-paper);border-radius:22px;padding:1.6rem}._moreItem_1h8q4_262:first-child,._moreItem_1h8q4_262:nth-child(4){background:color-mix(in srgb,var(--brand-sage) 8%,var(--surface-paper))}._benefitMark_1h8q4_476{color:var(--accent-text);margin-bottom:1.2rem;font-size:1.7rem;line-height:1}._moreItem_1h8q4_262 h3{font-size:1.2rem}._moreItem_1h8q4_262 p{font-size:1rem}._practical_1h8q4_121{grid-template-columns:minmax(0,1fr) minmax(280px,.8fr);gap:clamp(1.5rem,4vw,4rem)}._screenshot_1h8q4_313{background:0 0;border:0;padding:0}._screenshot_1h8q4_313 img{border-radius:24px;width:min(100%,340px);max-height:none}._screenshot_1h8q4_313 figcaption{max-width:43ch;font-size:.875rem}._cta_1h8q4_130>a{border-radius:18px;flex-shrink:0;gap:1.25rem;min-width:0;padding:1rem 1.2rem;font-size:1rem}._cta_1h8q4_130>a img{width:auto;height:40px}@media (width<=650px){._moreGrid_1h8q4_256,._practical_1h8q4_121{grid-template-columns:minmax(0,1fr)}._moreItem_1h8q4_262,._moreItem_1h8q4_262+._moreItem_1h8q4_262{padding:1.3rem}._screenshot_1h8q4_313{justify-self:center}._cta_1h8q4_130>a{flex-wrap:wrap;justify-content:center}}