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:root{--space-3xs:2px;--space-2xs:4px;--space-xs:8px;--space-sm:12px;--space-md:16px;--space-lg:24px;--space-xl:40px;--space-2xl:64px;--space-3xl:96px;--space-4xl:144px;--text-xs:.75rem;--text-sm:.875rem;--text-md:1rem;--text-lg:1.2rem;--text-xl:1.44rem;--text-2xl:1.728rem;--text-3xl:2.074rem;--text-display-s:1.44rem;--text-display:1.728rem;--text-section:1.2rem;--text-title:1.0625rem;--text-lead:1rem;--ease-out:cubic-bezier(.16, 1, .3, 1);--ease-in:cubic-bezier(.7, 0, .84, 0);--ease-in-out:cubic-bezier(.65, 0, .35, 1);--dur-micro:.12s;--dur-short:.22s;--dur-long:.42s;--color-error:var(--status-error);--color-error-surface:var(--status-error-surface);--color-success:var(--status-ok);--color-success-surface:var(--status-ok-surface);--container:1280px;--gutter:64px;--gap-columns:32px;--section-gap-s:120px;--section-gap:144px;--section-gap-l:176px;--z-base:1;--z-raised:10;--z-dropdown:100;--z-sticky:200;--z-sticky-nav:300;--z-modal:400;--z-toast:500;--z-tooltip:600;--color-paper:color-mix(in oklch, var(--brand-blue) 3%, var(--brand-white));--color-paper-2:color-mix(in oklch, var(--brand-blue) 7%, var(--brand-white));--color-paper-3:color-mix(in oklch, var(--brand-blue) 13%, var(--brand-white));--color-surface:color-mix(in oklch, var(--brand-blue) 1%, var(--brand-white));--color-ink:color-mix(in oklch, var(--brand-charcoal) 96%, var(--brand-blue));--color-ink-2:color-mix(in oklch, var(--color-ink) 82%, var(--brand-white));--color-muted:color-mix(in oklch, var(--color-ink) 64%, var(--brand-white));--color-rule:color-mix(in oklch, var(--color-ink) 13%, var(--brand-white));--color-accent:var(--brand-orange);--color-accent-ink:var(--brand-charcoal);--color-accent-hover:color-mix(in oklch, var(--brand-orange) 86%, var(--brand-white));--color-field:var(--brand-blue);--color-field-ink:var(--brand-white);--color-field-hover:color-mix(in oklch, var(--brand-blue) 84%, var(--brand-white));--color-link:var(--brand-blue);--color-focus:var(--brand-blue);--color-selected:color-mix(in oklch, var(--brand-blue) 10%, var(--brand-white));--font-display:var(--font-rubik), ui-sans-serif, system-ui, sans-serif;--font-body:var(--font-rubik), ui-sans-serif, system-ui, sans-serif;--font-outlier:var(--font-body);--radius-card:12px;--radius-field:8px;--radius-pill:999px;--rule-hair:1px;--shadow-card:0 1px 2px color-mix(in oklch, var(--brand-charcoal) 6%, transparent);--control-height:40px;--control-height-s:32px;--tracking-display:-.02em}
*,:before,:after{box-sizing:border-box}html,body{overflow-x:clip}html{scrollbar-color:var(--color-muted) var(--color-paper);scroll-padding-top:var(--space-3xl)}body{background:var(--color-paper);color:var(--color-ink);font-family:var(--font-body);font-size:var(--text-md);-webkit-font-smoothing:antialiased;caret-color:var(--color-accent);margin:0;line-height:1.55}::selection{background:color-mix(in oklab, var(--color-accent) 22%, transparent);color:var(--color-ink)}:focus-visible{outline:2px solid var(--color-focus);outline-offset:2px}a{color:inherit;text-underline-offset:.16em;text-decoration-thickness:1px}h1,h2,h3{font-family:var(--font-display);font-weight:var(--display-weight,700);font-synthesis:none;letter-spacing:var(--tracking-display);overflow-wrap:break-word;text-wrap:balance;min-width:0;margin:0;line-height:1.05}h1{max-width:20ch;font-size:var(--text-display)}h2{max-width:30ch;font-size:var(--text-section)}h3{max-width:40ch;font-size:var(--text-title);line-height:1.2}.lead{font-size:var(--text-lead);max-width:52ch;line-height:1.45}p{text-wrap:pretty;margin:0}p:not([class]){max-width:65ch}img,video{max-width:100%;height:auto;display:block}svg{display:block}[hidden]{display:none!important}button,input,select,textarea{font:inherit}.container{width:100%;max-width:var(--container);padding-inline:var(--gutter);box-sizing:border-box;margin-inline:auto}.num,.figure,td.num{font-variant-numeric:tabular-nums}.visually-hidden{clip-path:inset(50%);white-space:nowrap;width:1px;height:1px;position:absolute;overflow:hidden}[data-slot]{background:linear-gradient(160deg, var(--color-paper-2,var(--color-paper)), var(--color-paper-3,var(--color-paper)));position:relative;overflow:hidden}[data-slot]>img{object-fit:cover;z-index:1;width:100%;height:100%;position:absolute;inset:0}[data-slot]:has(>img)>:not(img):not([data-keep]){display:none!important}@media (max-width:60rem){:root{--gutter:24px;--section-gap-s:80px;--section-gap:96px;--section-gap-l:120px}}@media (max-width:40rem){:root{--gutter:16px;--section-gap-s:56px;--section-gap:72px;--section-gap-l:96px;--gap-columns:16px}}@media (prefers-reduced-motion:reduce){:not(.keep-motion),:not(.keep-motion):before,:not(.keep-motion):after{scroll-behavior:auto!important;transition-duration:.01ms!important;animation-duration:.01ms!important;animation-iteration-count:1!important}}
.site-header{background:var(--color-field);color:var(--color-field-ink)}.site-header-inner{align-items:center;gap:var(--space-xs) var(--space-lg);min-height:64px;max-width:var(--container);padding-inline:var(--gutter);margin-inline:auto;display:flex}.site-logo{border-radius:var(--radius-field);flex-shrink:0;display:flex}.site-logo img{block-size:30px;inline-size:auto}.site-nav{gap:var(--space-2xs);scrollbar-width:none;min-width:0;display:flex;overflow-x:auto}.site-nav a,.language-switch{min-height:var(--control-height);padding-inline:var(--space-md);border-radius:var(--radius-pill);color:var(--color-field-ink);white-space:nowrap;transition:background-color var(--dur-short) var(--ease-out), color var(--dur-short) var(--ease-out);align-items:center;font-weight:500;text-decoration:none;display:inline-flex;position:relative}.site-nav a:before,.language-switch:before{content:"";position:absolute;inset:-2px 0}.site-nav a[aria-current=page]{background:var(--color-field-ink);color:var(--color-field)}.language-switch{box-shadow:inset 0 0 0 1px var(--color-field-ink);margin-inline-start:auto}.site-header :focus-visible{outline-color:var(--color-field-ink)}@media (hover:hover){.site-nav a:not([aria-current=page]):hover,.language-switch:hover{background:var(--color-field-hover)}}.site-nav a:active,.language-switch:active{background:var(--color-field-hover)}@media (max-width:48rem){.site-header-inner{padding-block:var(--space-sm);flex-wrap:wrap}.site-nav{flex-wrap:wrap;flex-basis:100%;order:3;overflow-x:visible}}.page{gap:var(--space-xl);max-width:var(--container);padding-inline:var(--gutter);padding-block:var(--space-xl) var(--space-3xl);flex-direction:column;margin-inline:auto;display:flex}.page-header{justify-content:space-between;align-items:flex-end;gap:var(--space-md) var(--space-lg);border-block-end:var(--rule-hair) solid var(--color-rule);flex-wrap:wrap;padding-block-end:var(--space-lg);display:flex}.page-intro{max-width:60ch;color:var(--color-ink-2);text-wrap:balance;margin-block-start:var(--space-xs)}h2{font-size:var(--text-section);line-height:1.25}h3{font-size:var(--text-title);font-weight:500}.muted{color:var(--color-muted)}.section-header{gap:var(--space-2xs);flex-direction:column;display:flex}.button{min-height:var(--control-height);padding-inline:var(--space-lg);border:var(--rule-hair) solid transparent;border-radius:var(--radius-pill);white-space:nowrap;cursor:pointer;transition:background-color var(--dur-micro) var(--ease-out), border-color var(--dur-micro) var(--ease-out), transform var(--dur-micro) var(--ease-out);justify-content:center;align-items:center;font-weight:500;line-height:1;text-decoration:none;display:inline-flex;position:relative}.button:before{content:"";position:absolute;inset:-2px 0}.button:active:not(:disabled){transform:translateY(1px)}.button:disabled{opacity:.55;cursor:not-allowed}.button-primary{background:var(--color-accent);color:var(--color-accent-ink);font-weight:700}.button-secondary{border-color:var(--color-link);background:var(--color-paper);color:var(--color-link)}.button-small{min-height:var(--control-height-s);padding-inline:var(--space-sm);border-color:var(--color-rule);background:var(--color-paper);color:var(--color-ink-2);font-size:var(--text-sm)}.button-small:before{inset:-6px -2px}@media (hover:hover){.button-primary:hover:not(:disabled){background:var(--color-accent-hover)}.button-secondary:hover:not(:disabled){background:var(--color-selected)}.button-small:hover:not(:disabled){border-color:var(--color-muted);color:var(--color-ink)}}fieldset{border:0;min-width:0;margin:0;padding:0}legend{padding:0}.form{gap:var(--space-xl);flex-direction:column;display:flex}.field{gap:var(--space-2xs);flex-direction:column;min-width:0;display:flex}.field-label{color:var(--color-ink-2);font-size:var(--text-sm);font-weight:500}input[type=text],input[type=date],input[type=number],select,textarea{inline-size:100%;min-height:var(--control-height);padding-inline:var(--space-sm);border:var(--rule-hair) solid var(--color-muted);border-radius:var(--radius-field);outline-offset:-3px;background-color:var(--color-paper);color:var(--color-ink);transition:background-color var(--dur-micro) var(--ease-out);outline:2px solid #0000}textarea{min-height:6rem;padding-block:var(--space-xs);resize:vertical;line-height:1.5}input:focus-visible,select:focus-visible,textarea:focus-visible{outline-color:var(--color-focus);outline-offset:-3px}input:disabled,select:disabled,textarea:disabled{opacity:.55;cursor:not-allowed}input:active:not(:disabled),select:active:not(:disabled){background-color:var(--color-paper-2)}@media (hover:hover){input:hover:not(:disabled),select:hover:not(:disabled),textarea:hover:not(:disabled){background-color:var(--color-paper-2)}}select{appearance:none;background-image:linear-gradient(45deg, transparent 50%, var(--color-ink-2) 50%), linear-gradient(135deg, var(--color-ink-2) 50%, transparent 50%);background-position:calc(100% - 19px) 55%,calc(100% - 14px) 55%;background-repeat:no-repeat;background-size:5px 5px;padding-inline-end:var(--space-xl)}[dir=rtl] select{background-position:14px 55%,19px 55%}.bilingual-field legend{margin-block-end:var(--space-sm);font-weight:700}.bilingual-inputs{gap:var(--space-sm) var(--space-md);grid-template-columns:repeat(auto-fit,minmax(min(100%,15rem),1fr));display:grid}.field-row{align-items:flex-end;gap:var(--space-md);flex-wrap:wrap;display:flex}.field-row>.field{flex:14rem}.field-row>.field-number{flex:0 0 7rem}.field-row>.field-action{flex:none}.form-actions{align-items:center;gap:var(--space-sm) var(--space-md);flex-wrap:wrap;display:flex}.form-note{color:var(--color-ink-2);font-size:var(--text-sm);max-width:60ch}.segmented{padding:var(--space-3xs);border-radius:var(--radius-pill);background:var(--color-paper-2);display:inline-flex}.segmented label{position:relative}.segmented input{opacity:0;cursor:pointer;margin:0;position:absolute;inset:0}.segmented span{min-height:var(--control-height-s);padding-inline:var(--space-md);border-radius:var(--radius-pill);color:var(--color-ink-2);font-size:var(--text-sm);white-space:nowrap;transition:background-color var(--dur-micro) var(--ease-out), color var(--dur-micro) var(--ease-out);align-items:center;font-weight:500;display:inline-flex}.segmented input:checked+span{background:var(--color-paper);box-shadow:var(--shadow-card);color:var(--color-link)}.segmented input:focus-visible+span{outline:2px solid var(--color-focus);outline-offset:0}.segmented input:active+span{background:var(--color-paper-3)}@media (hover:hover){.segmented input:not(:checked):hover+span{color:var(--color-ink)}}.problem{padding:var(--space-sm) var(--space-md);border-radius:var(--radius-field);background:var(--color-error-surface);color:var(--color-error);margin:0;font-weight:500}.notice,.empty{padding:var(--space-md) var(--space-lg);border-radius:var(--radius-card);background:var(--color-paper-2);color:var(--color-ink-2);margin:0}.notice a{color:var(--color-link);font-weight:500}.panel{padding:var(--space-xl);border:var(--rule-hair) solid var(--color-rule);border-radius:var(--radius-card);background:var(--color-paper)}.home{align-items:start;gap:var(--space-xl);grid-template-columns:minmax(0,2fr) minmax(0,1fr);display:grid}.section-cards{border:var(--rule-hair) solid var(--color-rule);border-radius:var(--radius-card);margin:0;padding:0;list-style:none}.section-cards li+li{border-block-start:var(--rule-hair) solid var(--color-rule)}.section-card{gap:var(--space-2xs);padding:var(--space-lg) var(--space-xl);color:var(--color-ink);transition:background-color var(--dur-short) var(--ease-out);flex-direction:column;text-decoration:none;display:flex}.section-card:focus-visible{outline-offset:-3px}.section-cards li:first-child .section-card{border-start-start-radius:var(--radius-card);border-start-end-radius:var(--radius-card)}.section-cards li:last-child .section-card{border-end-end-radius:var(--radius-card);border-end-start-radius:var(--radius-card)}.section-card-title{color:var(--color-link);font-size:var(--text-section);font-weight:700}.section-card-intro{color:var(--color-ink-2);max-width:60ch}@media (hover:hover){.section-card:hover{background:var(--color-paper-2)}}.section-card:active{background:var(--color-paper-3)}.health{gap:var(--space-md);padding:var(--space-lg);background:var(--color-paper-2);border:0;flex-direction:column;display:flex}.health h2{font-size:var(--text-title)}.health ul{margin:0;padding:0;list-style:none}.health-row{align-items:center;column-gap:var(--space-sm);padding-block:var(--space-sm);grid-template-columns:minmax(0,1fr) auto;grid-template-areas:"label status""detail status";display:grid}.health-row+.health-row{border-block-start:var(--rule-hair) solid var(--color-rule)}.health-label{grid-area:label;font-weight:500}.health-detail{color:var(--color-ink-2);font-size:var(--text-sm);font-variant-numeric:tabular-nums;grid-area:detail}.health-status{padding:var(--space-3xs) var(--space-sm);border-radius:var(--radius-pill);background:var(--color-paper-3);color:var(--color-ink-2);font-size:var(--text-sm);white-space:nowrap;grid-area:status;font-weight:500}.health-row[data-status=up] .health-status{background:var(--color-success-surface);color:var(--color-success)}.health-row[data-status=down] .health-status{background:var(--color-error-surface);color:var(--color-error)}.item-list{border:var(--rule-hair) solid var(--color-rule);border-radius:var(--radius-card);margin:0;padding:0;list-style:none}.item-list li+li{border-block-start:var(--rule-hair) solid var(--color-rule)}.item{align-items:center;gap:var(--space-3xs) var(--space-lg);padding:var(--space-md) var(--space-lg);color:var(--color-ink);transition:background-color var(--dur-short) var(--ease-out);grid-template-columns:minmax(12rem,1fr) minmax(0,2fr) 6.5rem;grid-template-areas:"title detail tag""subtitle detail tag";text-decoration:none;display:grid}.item:focus-visible{outline-offset:-3px}.item-list li:first-child .item{border-start-start-radius:var(--radius-card);border-start-end-radius:var(--radius-card)}.item-list li:last-child .item{border-end-end-radius:var(--radius-card);border-end-start-radius:var(--radius-card)}.item-title{grid-area:title;font-weight:500}.item-subtitle{color:var(--color-muted);font-size:var(--text-sm);grid-area:subtitle}.item-detail{color:var(--color-ink-2);grid-area:detail}.item-tag{padding:var(--space-3xs) var(--space-sm);border-radius:var(--radius-pill);background:var(--color-paper-2);color:var(--color-ink-2);font-size:var(--text-sm);white-space:nowrap;grid-area:tag;justify-self:end}.item-tag[data-on]{background:var(--color-success-surface);color:var(--color-success)}@media (hover:hover){.item:hover{background:var(--color-paper-2)}}.item:active{background:var(--color-paper-3)}@media (max-width:48rem){.item{grid-template-columns:minmax(0,1fr) auto;grid-template-areas:"title tag""subtitle tag""detail detail"}.item-detail{margin-block-start:var(--space-2xs)}}.exercise-layout{align-items:start;gap:var(--space-xl);grid-template-columns:minmax(0,7fr) minmax(0,5fr);display:grid}.exercise-layout>*{min-width:0}.demonstration-video{gap:var(--space-lg);padding:var(--space-lg);background:var(--color-paper-2);border:0;flex-direction:column;display:flex}.demonstration-video .empty{background:var(--color-paper-3)}.video-player{aspect-ratio:16/9;border-radius:var(--radius-field);background:var(--color-ink);inline-size:100%}.video-upload{gap:var(--space-md)}.file-picker{align-items:center;gap:var(--space-sm);min-height:var(--control-height);border:var(--rule-hair) solid var(--color-muted);border-radius:var(--radius-field);background:var(--color-paper);cursor:pointer;padding-inline-end:var(--space-sm);display:flex;position:relative}.file-picker-button{padding-inline:var(--space-md);border-inline-end:var(--rule-hair) solid var(--color-muted);color:var(--color-link);white-space:nowrap;align-self:stretch;align-items:center;font-weight:500;display:inline-flex}.file-picker-name{min-width:0;color:var(--color-ink-2);text-overflow:ellipsis;white-space:nowrap;overflow:hidden}.file-picker:has(input:focus-visible){outline:2px solid var(--color-focus);outline-offset:2px}.file-picker:has(input:disabled){opacity:.55;cursor:not-allowed}.file-picker:active{background:var(--color-paper-3)}@media (hover:hover){.file-picker:hover{background:var(--color-selected)}}progress{inline-size:100%;accent-color:var(--color-link)}.blocks{gap:var(--space-md);flex-direction:column;display:flex}.blocks>.button{align-self:flex-start}.block-list{border:var(--rule-hair) solid var(--color-rule);border-radius:var(--radius-card);margin:0;padding:0;list-style:none}.block-editor{align-items:start;gap:var(--space-md) var(--space-lg);padding:var(--space-lg);grid-template-columns:auto minmax(0,1fr) auto;grid-template-areas:"number fields tools";display:grid}.block-editor+.block-editor{border-block-start:var(--rule-hair) solid var(--color-rule)}.day-blocks li:before{border-radius:var(--radius-pill);background:var(--color-paper-3);block-size:2rem;inline-size:2rem;color:var(--color-ink);font-variant-numeric:tabular-nums;place-items:center;font-weight:700;display:inline-grid}.block-title{padding:var(--space-2xs) var(--space-sm);border-radius:var(--radius-pill);background:var(--color-paper-3);font-size:var(--text-sm);font-variant-numeric:tabular-nums;white-space:nowrap;grid-area:number;margin-block-start:var(--space-lg);font-weight:700;line-height:1.5}.block-fields{gap:var(--space-md);flex-direction:column;grid-area:fields;display:flex}.block-fields .field-row>.field:last-child{flex-grow:1.6}.block-editor-tools{gap:var(--space-xs);grid-area:tools;margin-block-start:var(--space-lg);display:flex}.amount{align-items:flex-end;gap:var(--space-sm) var(--space-md);align-items:end;gap:var(--space-2xs) var(--space-md);flex-wrap:wrap;grid-template-columns:auto minmax(0,1fr);display:grid}.amount legend{float:inline-start;color:var(--color-ink-2);font-size:var(--text-sm);grid-area:1/1;font-weight:500}.amount .segmented{grid-area:2/1;justify-self:start;margin-block-end:var(--space-3xs)}.amount .field-row{flex-wrap:nowrap;grid-area:1/2/span 2}@media (min-width:48.01rem){.plan-form .form-actions{z-index:var(--z-sticky);padding-block:var(--space-md);border-block-start:var(--rule-hair) solid var(--color-rule);background:var(--color-paper);position:sticky;bottom:0}}@media (max-width:48rem){.block-editor{grid-template-columns:auto minmax(0,1fr);grid-template-areas:"number tools""fields fields";align-items:center}.block-title,.block-editor-tools{margin-block-start:0}.amount{grid-template-columns:minmax(0,1fr)}.amount .field-row{grid-area:3/1}.block-editor-tools{justify-content:flex-end}}.session-create{gap:var(--space-md);padding:var(--space-lg);background:var(--color-paper-2);border:0}.session-create .field-row>.field:first-child{flex:0 13rem}.day{gap:var(--space-md);flex-direction:column;display:flex}.session-list{align-items:start;gap:var(--space-lg);grid-template-columns:repeat(auto-fill,minmax(min(100%,26rem),1fr));margin:0;padding:0;list-style:none;display:grid}.session-card{gap:var(--space-md);padding:var(--space-lg);flex-direction:column;display:flex}.session-card-header{justify-content:space-between;align-items:baseline;gap:var(--space-2xs) var(--space-md);flex-wrap:wrap;display:flex}.session-card-header a{color:var(--color-link);font-size:var(--text-section);font-weight:700;text-decoration:none}.session-card-header a:hover{text-decoration:underline}.session-card-header .muted{font-size:var(--text-sm);font-variant-numeric:tabular-nums}.day-blocks{counter-reset:block;margin:0;padding:0;list-style:none}.day-blocks li{counter-increment:block;align-items:center;column-gap:var(--space-sm);padding-block:var(--space-sm);border-block-start:var(--rule-hair) solid var(--color-rule);grid-template-columns:2rem minmax(0,1fr) auto;grid-template-areas:"number exercise amount""number phase amount";display:grid}.day-blocks li:before{content:counter(block);grid-area:number}.day-block-exercise{grid-area:exercise;font-weight:500}.phase-tag{color:var(--color-muted);font-size:var(--text-sm);grid-area:phase}.day-block-amount{color:var(--color-ink);font-variant-numeric:tabular-nums;text-align:end;white-space:nowrap;grid-area:amount;font-weight:700}@media (max-width:64rem){.home,.exercise-layout{grid-template-columns:minmax(0,1fr)}}