/* © 2026 workout.show */
:root{--bg: #f5f2fc;--bg-deep: #e9e2fa;--surface: #ffffff;--glass: rgba(255, 255, 255, .74);--glass-strong: rgba(255, 255, 255, .9);--ink: #17132a;--ink-2: #3a3552;--muted: #6c6785;--line: rgba(23, 19, 42, .1);--line-strong: rgba(23, 19, 42, .18);--accent: #ff5a3c;--accent-hover: #ec4527;--accent-soft: #ffe7e1;--violet: #6c4ef5;--violet-soft: #ece7ff;--good: #12a58f;--bad: #e5484d;--c-lower: #ff5a3c;--c-core: #6c4ef5;--c-upper: #1e8fff;--c-cardio: #f0397a;--c-mobility: #12a58f;--radius-lg: 28px;--radius: 20px;--radius-sm: 12px;--shadow-sm: 0 1px 2px rgba(23, 19, 42, .06);--shadow: 0 1px 2px rgba(23, 19, 42, .05), 0 14px 34px -14px rgba(64, 34, 150, .24);--shadow-lg: 0 2px 6px rgba(23, 19, 42, .06), 0 30px 60px -24px rgba(64, 34, 150, .35);--font-display: "Barlow Condensed", "Arial Narrow", Arial, sans-serif;--font-body: "Inter", system-ui, -apple-system, "Segoe UI", sans-serif;--stage: radial-gradient(ellipse 80% 70% at 50% 38%, #fdfcff 0%, #efe9fd 46%, #ddd2f6 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var(--line);background:var(--glass-strong);cursor:pointer;transition:background .2s,border-color .2s,opacity .2s}.icon_btn:hover{background:#fff;border-color:var(--line-strong)}.icon_btn:disabled{opacity:.35;cursor:default}.icon_btn svg{width:20px;height:20px}.link_arrow{display:inline-flex;align-items:center;gap:6px;font-weight:700;font-size:.9rem;color:var(--violet);text-decoration:none;white-space:nowrap}.link_arrow:hover{text-decoration:underline;text-underline-offset:3px}.link_arrow svg{width:16px;height:16px}.chip{display:inline-flex;align-items:center;gap:6px;height:28px;padding:0 12px;border-radius:999px;font-size:.78rem;font-weight:700;background:var(--violet-soft);color:var(--violet);white-space:nowrap;text-decoration:none}.chip_dot:before{content:"";width:8px;height:8px;border-radius:50%;background:currentColor}[data-cat=lower]{--cat: var(--c-lower)}[data-cat=core]{--cat: var(--c-core)}[data-cat=upper]{--cat: var(--c-upper)}[data-cat=cardio]{--cat: 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.move_viewer{position:absolute;inset:0}.stage_card_bar{position:absolute;left:16px;right:16px;bottom:16px;z-index:2;display:flex;align-items:center;justify-content:space-between;gap:10px;pointer-events:none}.stage_card_bar>*{pointer-events:auto}.now_playing{display:inline-flex;align-items:center;gap:10px;padding:8px 14px 8px 12px;border-radius:999px;background:var(--glass-strong);box-shadow:var(--shadow-sm);text-decoration:none;font-weight:700;font-size:.9rem}.now_playing .pulse{width:10px;height:10px;border-radius:50%;background:var(--accent);animation:pulse 1.8s infinite}.stage_hint{padding:6px 12px;border-radius:999px;background:#fff9;font-size:.78rem;color:var(--muted);display:inline-flex;align-items:center;gap:6px;white-space:nowrap}.stage_hint svg{width:14px;height:14px}@keyframes pulse{0%{box-shadow:0 0 #ff5a3c8c}70%{box-shadow:0 0 0 10px #ff5a3c00}to{box-shadow:0 0 #ff5a3c00}}.move_viewer{cursor:grab;opacity:0;transition:opacity 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a:before{content:"";width:9px;height:9px;border-radius:50%;background:var(--cat, var(--ink))}.cat_tabs a:hover{border-color:var(--line-strong)}.cat_tabs small{color:var(--muted);font-weight:600}.cat_block{padding-top:32px;scroll-margin-top:80px}.cat_block+.cat_block{margin-top:32px;border-top:1px solid var(--line)}.cat_head{display:flex;align-items:flex-end;justify-content:space-between;gap:16px;margin-bottom:18px}.cat_head h3{display:flex;align-items:center;gap:12px;font-size:1.9rem}.cat_head h3:before{content:"";width:14px;height:14px;border-radius:4px;background:var(--cat);transform:rotate(45deg)}.cat_head p{color:var(--muted);max-width:52ch}.card_grid{display:grid;grid-template-columns:repeat(auto-fill,minmax(240px,1fr));gap:14px}.exercise_card{position:relative;display:grid;gap:8px;align-content:start;padding:18px 18px 16px 22px;border-radius:var(--radius-sm);background:var(--surface);border:1px solid var(--line);text-decoration:none;transition:border-color .2s,box-shadow 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srgb,var(--violet) 35%,var(--body-muscle))}.bm_region.on{fill:var(--accent)}.bm_region.on.hover{fill:var(--accent-hover)}.bm_region:focus-visible{stroke:var(--violet);stroke-width:.9}.muscle_filter{display:grid;grid-template-columns:minmax(180px,240px) 1fr;gap:24px;align-items:center;padding:18px 22px;border-radius:var(--radius);background:var(--surface);border:1px solid var(--line)}.muscle_filter_info{display:grid;gap:10px;align-content:center}.muscle_filter_info h3{font-size:1.5rem}.muscle_filter_selection{font-weight:700;color:var(--ink)}.muscle_filter_actions{display:flex;flex-wrap:wrap;gap:10px;align-items:center}.muscle_filter_count{font-size:.88rem;color:var(--muted)}.library_empty{padding:32px 0;text-align:center;color:var(--muted)}.faq{display:grid;gap:12px;max-width:840px;margin:0 auto}.faq details{border-radius:var(--radius-sm);background:var(--surface);border:1px solid var(--line);padding:0 22px;transition:box-shadow .2s}.faq details[open]{box-shadow:var(--shadow);border-color:transparent}.faq summary{list-style:none;cursor:pointer;padding:20px 0;font-weight:700;font-size:1.05rem;display:flex;justify-content:space-between;align-items:center;gap:16px}.faq summary::-webkit-details-marker{display:none}.faq summary:after{content:"+";flex:none;width:30px;height:30px;border-radius:50%;display:grid;place-items:center;background:var(--violet-soft);color:var(--violet);font-size:1.2rem;transition:transform .2s}.faq details[open] summary:after{transform:rotate(45deg)}.faq details p{padding:0 0 20px;color:var(--ink-2)}.cta_band{border-radius:var(--radius-lg);padding:56px;background:radial-gradient(600px 300px at 90% 0%,rgba(255,90,60,.45),transparent 60%),radial-gradient(500px 300px at 0% 100%,rgba(108,78,245,.55),transparent 60%),var(--ink);color:#fff;display:flex;align-items:center;justify-content:space-between;gap:32px}.cta_band h2{color:#fff}.cta_band p{color:#ffffffbf;margin-top:10px;max-width:52ch}.site_footer{padding:44px 0 40px;border-top:1px solid var(--line);margin-top:40px}.site_footer .container{display:grid;gap:16px}.site_footer nav{display:flex;flex-wrap:wrap;gap:6px 22px}.site_footer nav a{text-decoration:none;font-weight:600;font-size:.92rem;color:var(--ink-2)}.site_footer nav a:hover{color:var(--ink)}.site_footer p{font-size:.85rem;color:var(--muted)}.site_footer .footer_note{padding-top:16px;border-top:1px solid var(--line)}.site_footer .footer_copy{font-size:.8rem}.breadcrumbs{display:flex;flex-wrap:wrap;gap:8px;font-size:.88rem;color:var(--muted);padding-top:28px}.breadcrumbs a{text-decoration:none;color:var(--ink-2);font-weight:600}.breadcrumbs a:hover{color:var(--violet)}.guide_hero{padding:24px 0 48px}.guide_grid{display:grid;grid-template-columns:.95fr 1.05fr;gap:48px;align-items:start}.guide_info{display:grid;gap:20px;align-content:start}.guide_info h1{font-size:clamp(2.4rem,5vw,4rem)}.facts{display:grid;grid-template-columns:repeat(3,1fr);gap:10px}.fact{padding:14px 16px;border-radius:var(--radius-sm);background:var(--surface);border:1px solid var(--line)}.fact dt{font-size:.7rem;font-weight:700;letter-spacing:.08em;text-transform:uppercase;color:var(--muted)}.fact dd{font-weight:700;margin-top:2px;font-size:.95rem;line-height:1.3}.muscle_group{display:grid;gap:8px}.muscle_list{display:flex;flex-wrap:wrap;gap:6px;list-style:none}.muscle_list li{padding:5px 12px;border-radius:999px;background:var(--ink);color:#fff;font-size:.84rem;font-weight:600}.muscle_list.secondary li{background:var(--surface);color:var(--ink-2);border:1px solid var(--line)}.steps{list-style:none;counter-reset:step;display:grid;gap:12px}.steps li{counter-increment:step;display:grid;grid-template-columns:48px 1fr;gap:16px;align-items:center;padding:16px 20px 16px 16px;border-radius:var(--radius-sm);background:var(--surface);border:1px solid var(--line);font-size:1.02rem;scroll-margin-top:90px}.steps li:before{content:counter(step,decimal-leading-zero);font-family:var(--font-display);font-weight:800;font-size:1.5rem;width:48px;height:48px;border-radius:14px;display:grid;place-items:center;background:var(--accent-soft);color:var(--accent)}.affiliate{display:grid;gap:8px;margin-bottom:40px}.affiliate_note strong{font-weight:700;color:var(--ink-2)}.affiliate_card{display:flex;align-items:center;gap:28px;padding:32px 36px;border-radius:var(--radius-lg);background:radial-gradient(500px 260px at 90% 0%,rgba(255,90,60,.45),transparent 60%),radial-gradient(420px 260px at 0% 100%,rgba(108,78,245,.55),transparent 60%),var(--ink);color:#fff;text-decoration:none;transition:box-shadow .2s,transform .15s}a.affiliate_card:hover{box-shadow:var(--shadow);transform:translateY(-1px)}a.affiliate_card:hover 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h2{font-size:1.8rem;margin-bottom:18px}.check_list{list-style:none;display:grid;gap:12px}.check_list li{display:grid;grid-template-columns:24px 1fr;gap:12px;align-items:start;color:var(--ink-2)}.check_list li:before{content:"\2713";width:24px;height:24px;border-radius:50%;display:grid;place-items:center;font-size:.8rem;font-weight:800;background:#dff6f2;color:var(--good);margin-top:1px}.check_list.bad li:before{content:"\2715";background:#ffe4e5;color:var(--bad)}.rich_text{display:grid;gap:14px;max-width:780px}.rich_text h2{font-size:2rem}.rich_text h3{font-size:1.3rem;margin-top:6px}.rich_text p,.rich_text li{color:var(--ink-2)}.rich_text ul{padding-left:20px;display:grid;gap:6px}.rich_text .secondary_section_wrap{display:grid;gap:10px;padding:20px 24px;border-radius:var(--radius-sm);background:var(--violet-soft)}.sticky_cta{position:sticky;bottom:16px;z-index:40;display:flex;justify-content:center;pointer-events:none;margin-top:40px}.sticky_cta .btn{pointer-events:auto;height:54px;padding:0 28px;box-shadow:0 16px 34px -12px #ff5a3ccc}.empty_state{text-align:center;padding:100px 0;display:grid;gap:16px;justify-items:center}body.app{position:fixed;inset:0;overflow:hidden;background:#ddd2f6}.stage{position:fixed;inset:0;background:var(--stage);transition:opacity .6s}.stage canvas{display:block;touch-action:none}.app.loading .stage{opacity:0}.loader{position:fixed;inset:0;display:none;place-items:center;z-index:200;pointer-events:none}.app.loading .loader{display:grid}.loader span{width:44px;height:44px;border-radius:50%;border:4px solid var(--violet-soft);border-top-color:var(--accent);animation:spin .8s linear infinite}@keyframes spin{to{transform:rotate(360deg)}}.app_bar{position:fixed;top:0;left:0;right:0;z-index:20;display:flex;align-items:center;justify-content:space-between;gap:12px;padding:16px 20px;pointer-events:none}.app_bar>*{pointer-events:auto}.app_bar .wordmark{padding:9px 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2;align-self:center}.dock.has_map>.dock_controls{grid-column:1 / -1}.program_list li:has(.program_map){grid-template-columns:26px 1fr auto}.program_map{width:38px;height:38px;margin:-6px -6px -6px 0}.play_btn{width:56px;height:56px;border-radius:50%;border:0;display:grid;place-items:center;background:var(--accent);color:#fff;cursor:pointer;flex:none;box-shadow:0 10px 22px -8px #ff5a3ccc;transition:background .2s,transform .15s}.play_btn:hover{background:var(--accent-hover)}.play_btn:active{transform:scale(.96)}.play_btn svg{width:22px;height:22px}.play_btn .icon_play{display:none;margin-left:3px}.paused .play_btn .icon_play{display:block}.paused .play_btn .icon_pause{display:none}.scrub{flex:1;display:flex;align-items:center;gap:10px;min-width:0;padding-left:6px}.scrub input{width:100%}.scrub output{font-variant-numeric:tabular-nums;font-size:.8rem;font-weight:700;color:var(--muted);width:38px;text-align:right;flex:none}input[type=range]{-webkit-appearance:none;appearance:none;flex:1;min-width:0;height:6px;border-radius:999px;background:linear-gradient(to right,var(--violet) var(--p, 0%),rgba(23,19,42,.12) var(--p, 0%));cursor:pointer}input[type=range]::-webkit-slider-thumb{-webkit-appearance:none;width:18px;height:18px;border-radius:50%;background:#fff;border:3px solid var(--violet);box-shadow:var(--shadow-sm)}input[type=range]::-moz-range-thumb{width:14px;height:14px;border-radius:50%;background:#fff;border:3px solid var(--violet)}.app_foot{position:fixed;right:20px;bottom:6px;z-index:5;font-size:.72rem;color:var(--muted);display:flex;gap:10px}.app_foot button,.app_foot a{background:none;border:0;text-decoration:underline;cursor:pointer;color:inherit;font-size:inherit}.dock_head h1{font-size:1.9rem;flex:1;min-width:0;white-space:nowrap;overflow:hidden;text-overflow:ellipsis;padding-top:2px}.dance_expired{position:fixed;inset:0;z-index:30;display:grid;place-items:center;padding:20px;background:#17132a2e}.dance_expired>div{max-width:420px;padding:32px 28px;border-radius:var(--radius-lg);display:grid;gap:14px;justify-items:center;text-align:center}.dance_expired p{color:var(--ink-2)}.teddy_face{width:120px;height:110px;margin-bottom:8px}.dance_timer{position:fixed;left:50%;bottom:24px;transform:translate(-50%);z-index:20;display:flex;align-items:center;gap:18px;padding:10px 12px 10px 22px;border-radius:999px;white-space:nowrap}.dance_timer_count{display:grid;gap:1px}.dance_timer_label{display:inline-flex;align-items:center;gap:7px;font-size:.66rem;font-weight:700;letter-spacing:.12em;text-transform:uppercase;color:var(--muted)}.dance_timer_label .pulse{width:7px;height:7px;border-radius:50%;background:var(--accent);animation:pulse 1.8s infinite}.dance_timer_value{font-family:var(--font-display);font-weight:800;font-size:1.45rem;line-height:1;text-transform:uppercase;font-variant-numeric:tabular-nums;letter-spacing:.04em}.dance_timer_link{display:inline-flex;align-items:center;gap:6px;height:40px;padding:0 16px;border-radius:999px;background:var(--accent);color:#fff;font-weight:700;font-size:.85rem;text-decoration:none;transition:background .2s}.dance_timer_link:hover{background:var(--accent-hover)}.dance_timer_link svg{width:16px;height:16px}.dance_timer.ending .dance_timer_value{color:var(--accent)}.sound_btn .sound_off,.sound_btn.muted .sound_on{display:none}.sound_btn.muted .sound_off{display:inline}.program_hud{position:fixed;inset:0;z-index:15;pointer-events:none}.program_hud>*{pointer-events:auto}.timer{position:absolute;bottom:28px;left:50%;transform:translate(-50%);width:168px;height:168px;border-radius:50%;display:grid;place-items:center;align-content:center;text-align:center}.timer svg{position:absolute;inset:8px;width:calc(100% - 16px);height:calc(100% - 16px);transform:rotate(-90deg)}.timer circle{fill:none;stroke-width:8}.timer .track{stroke:#17132a14}.timer .bar{stroke:var(--accent);stroke-linecap:round;transition:stroke-dashoffset 1s linear,stroke .3s}.timer[data-phase=ready] .bar,.timer[data-phase=break] .bar{stroke:var(--violet)}.timer_value{position:relative;font-family:var(--font-display);font-weight:800;font-size:3.6rem;line-height:1;font-variant-numeric:tabular-nums}.timer_tag{position:relative;font-size:.7rem;font-weight:700;letter-spacing:.1em;text-transform:uppercase;color:var(--muted);margin-top:4px;max-width:110px;line-height:1.2}.timer.pop .timer_value{animation:pop .4s ease;color:var(--accent)}@keyframes pop{50%{transform:scale(1.18)}}.program_panel{position:absolute;right:20px;top:88px;width:270px;max-height:calc(100% - 320px);overflow:auto;border-radius:var(--radius);padding:16px;display:grid;gap:12px;align-content:start}.program_panel h3{font-size:1.3rem}.program_list{list-style:none;display:grid;gap:6px}.program_list li{display:grid;grid-template-columns:26px 1fr;gap:10px;align-items:center;padding:8px 10px;border-radius:12px;font-size:.88rem;font-weight:600;color:var(--ink-2)}.program_list li>span:first-child{width:26px;height:26px;border-radius:8px;display:grid;place-items:center;background:#17132a0f;font-size:.78rem}.program_list li small{display:block;font-weight:500;color:var(--muted);font-size:.75rem}.program_list li.active{background:var(--ink);color:#fff}.program_list li.active>span:first-child{background:var(--accent);color:#fff}.program_list li.active small{color:#ffffffb3}dialog{margin:auto;border:0;padding:0;color:var(--ink);background:var(--surface);border-radius:var(--radius-lg);box-shadow:var(--shadow-lg);width:min(560px,calc(100% - 24px));max-height:min(88dvh,900px);overflow:hidden}dialog[open]{display:flex;flex-direction:column;animation:rise .25s ease}dialog::backdrop{background:#17132a59;backdrop-filter:blur(6px);-webkit-backdrop-filter:blur(6px)}@keyframes rise{0%{opacity:0;transform:translateY(16px) scale(.98)}}dialog.wide{width:min(1040px,calc(100% - 24px))}dialog.medium{width:min(760px,calc(100% - 24px))}.dialog_head{display:grid;gap:14px;padding:22px 24px 16px;border-bottom:1px solid var(--line)}.dialog_title{display:flex;align-items:center;justify-content:space-between;gap:12px}.dialog_title h2{font-size:2rem}.dialog_body{padding:20px 24px 24px;overflow:auto;display:grid;gap:16px;align-content:start;background:var(--bg)}dialog,dialog:focus,dialog:focus-visible{outline:none;border-radius:var(--radius-lg)}dialog .move_card,dialog .picker_item{border:0}.dialog_foot{padding:16px 24px 20px;border-top:1px solid var(--line);display:flex;gap:10px;flex-wrap:wrap;justify-content:flex-end;align-items:center}.search{display:flex;align-items:center;gap:10px;height:48px;padding:0 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.15s}.move_card:before{content:"";position:absolute;left:0;top:0;bottom:0;width:4px;background:var(--cat)}.move_card:hover{box-shadow:var(--shadow);border-color:transparent;transform:translateY(-1px)}.move_card.active,.picker_item[aria-selected=true]{border-color:transparent;background:color-mix(in srgb,var(--cat) 9%,#fff);box-shadow:inset 0 0 0 2px var(--cat)}.move_card strong{font-family:var(--font-display);font-weight:800;text-transform:uppercase;font-size:1.2rem;line-height:1.05;padding-right:30px}.move_card p{font-size:.82rem;color:var(--muted);display:-webkit-box;-webkit-line-clamp:2;-webkit-box-orient:vertical;overflow:hidden}.move_card .badge{justify-self:start}.move_card:has(.move_card_foot){grid-template-rows:auto 1fr auto;align-content:stretch}.move_card_foot{display:flex;align-items:flex-end;justify-content:space-between;gap:8px}.move_card_foot .body_map{width:48px;height:48px;margin:-10px -8px -8px 0}.move_card_info{position:absolute;top:10px;right:10px;width:28px;height:28px;border-radius:50%;display:grid;place-items:center;color:var(--muted);text-decoration:none;background:#17132a0d}.move_card_info svg{width:14px;height:14px}.move_card_info:hover{background:var(--violet-soft);color:var(--violet)}.empty_results{text-align:center;color:var(--muted);padding:24px}.filter_chips .muscle_toggle{gap:6px}.muscle_toggle svg{width:16px;height:16px}.muscle_toggle .count{display:inline-grid;place-items:center;min-width:18px;height:18px;padding:0 5px;border-radius:999px;background:var(--accent);color:#fff;font-size:.72rem}.filter_chips .muscle_toggle[aria-expanded=true]{border-color:var(--violet);color:var(--violet)}.dialog_head .muscle_filter{padding:12px 16px;grid-template-columns:170px 1fr;background:var(--bg)}.builder_rows{display:grid;gap:10px;list-style:none}.builder_row{display:grid;grid-template-columns:30px 1fr 96px 96px 36px;gap:10px;align-items:end;padding:12px;border-radius:var(--radius-sm);background:var(--bg)}.builder_row .num{font-family:var(--font-display);font-weight:800;font-size:1.4rem;align-self:center;text-align:center;color:var(--violet)}.field{display:grid;gap:4px;min-width:0}.field>span{font-size:.68rem;font-weight:700;letter-spacing:.08em;text-transform:uppercase;color:var(--muted)}.field select,.field input{height:42px;border-radius:10px;border:1px solid var(--line);background:#fff;padding:0 10px;width:100%;min-width:0}.presets{display:grid;gap:10px;min-width:0}.presets_title{font-size:1.1rem}.presets_title:last-child{margin-top:6px}.presets_row{display:grid;grid-auto-flow:column;grid-auto-columns:196px;gap:8px;overflow-x:auto;padding:4px 4px 18px;margin:-4px -4px -10px;cursor:grab}.presets_row.dragging{cursor:grabbing;user-select:none}.presets_row.dragging .preset{cursor:grabbing;pointer-events:none}.preset{position:relative;display:flex;align-items:center;gap:8px;padding:10px 6px 10px 14px;border:0;border-radius:var(--radius-sm);background:var(--surface);color:var(--ink);font:inherit;text-align:left;cursor:pointer;overflow:hidden;transition:box-shadow .15s,transform .12s,background .15s}.preset:before{content:"";position:absolute;left:0;top:0;bottom:0;width:4px;background:var(--cat)}.preset:hover{box-shadow:var(--shadow);transform:translateY(-1px)}.preset:focus-visible{outline:3px solid var(--violet);outline-offset:2px}.preset[aria-pressed=true]{background:color-mix(in srgb,var(--cat) 9%,#fff);box-shadow:inset 0 0 0 2px var(--cat)}.preset_text{display:grid;gap:3px;min-width:0;flex:1}.preset_text strong{font-family:var(--font-display);font-weight:800;font-size:1.08rem;line-height:1.05;text-transform:uppercase}.preset_text small{font-size:.74rem;color:var(--muted)}.preset .body_map{width:50px;height:50px}.picker_trigger{display:flex;align-items:center;gap:10px;width:100%;min-width:0;height:52px;padding:0 10px 0 6px;border-radius:10px;border:1px solid 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20px}.picker_grid{grid-template-columns:1fr}}.picker{position:absolute;inset:0;z-index:5;display:flex;flex-direction:column;background:var(--surface);border-radius:inherit;animation:rise .2s ease}.picker.hide{display:none}.picker_head{display:grid;gap:12px;padding:18px 24px 14px;border-bottom:1px solid var(--line)}.picker_title{display:flex;align-items:center;gap:12px}.picker_title h3{font-size:1.6rem}.picker_body{overflow:auto;padding:16px 24px 24px;display:grid;gap:18px;align-content:start;background:var(--bg)}.picker_group{display:grid;gap:10px}.picker_group .move_group_title{font-size:1.1rem}.picker_grid{display:grid;grid-template-columns:repeat(auto-fill,minmax(210px,1fr));gap:8px}.picker_item{position:relative;display:flex;align-items:center;gap:10px;padding:8px 12px 8px 8px;border-radius:var(--radius-sm);border:1px solid var(--line);background:var(--surface);color:var(--ink);font:inherit;text-align:left;cursor:pointer;overflow:hidden;transition:border-color .15s,box-shadow .15s,transform .12s}.picker_item:before{content:"";position:absolute;left:0;top:0;bottom:0;width:3px;background:var(--cat)}.picker_item:hover{box-shadow:var(--shadow);border-color:transparent;transform:translateY(-1px)}.picker_item[aria-selected=true]:hover,.move_card.active:hover,.preset[aria-pressed=true]:hover{box-shadow:inset 0 0 0 2px var(--cat),var(--shadow)}.picker_item:focus-visible{outline:3px solid var(--violet);outline-offset:1px}.picker_item .body_map{width:52px;height:52px}.picker_item .picker_text strong{white-space:normal;font-family:var(--font-display);font-weight:800;font-size:1.02rem;text-transform:uppercase;line-height:1.05}.picker_item .badge{justify-self:start;margin-top:3px}.picker_empty{padding:0 24px 24px;color:var(--muted)}.builder_row .icon_btn{width:36px;height:36px;margin-bottom:8px}.builder_row .icon_btn svg{width:16px;height:16px}.builder_row .field input{height:52px}.share_link{display:flex;gap:8px;align-items:center}.share_link input{flex:1;min-width:0;height:44px;border-radius:999px;border:1px solid var(--line);background:var(--bg);padding:0 16px;font-size:.85rem;color:var(--muted)}.builder_summary{font-size:.9rem;color:var(--muted);margin-right:auto}.prose{display:grid;gap:12px;color:var(--ink-2);font-size:.95rem}.prose h3{font-size:1.25rem;color:var(--ink)}.toast{position:fixed;left:20px;bottom:24px;z-index:120;width:min(360px,calc(100% - 24px));border-radius:var(--radius);padding:16px 18px;display:grid;gap:12px;font-size:.86rem;color:var(--ink-2);animation:rise .3s ease}.toast_actions{display:flex;gap:12px;align-items:center}.linkish{background:none;border:0;text-decoration:underline;cursor:pointer;color:var(--muted);font-size:.85rem}@media (max-width: 960px){.hero_grid,.guide_grid{grid-template-columns:1fr;gap:36px}.hero{padding-top:32px}.stage_card{max-width:560px;width:100%;margin:0 auto}.features,.split{grid-template-columns:1fr}.cta_band{flex-direction:column;align-items:flex-start;padding:36px 28px}.program_panel{display:none}.toast{left:12px;bottom:12px}}@media (max-width: 720px){.site_nav{display:none}.site_header .container{height:60px}.section{padding:56px 0}.facts{grid-template-columns:1fr 1fr}.muscle_filter{grid-template-columns:150px 1fr;gap:14px;padding:14px}.muscle_filter_info h3{font-size:1.2rem}.muscles_block{grid-template-columns:120px 1fr;gap:16px}.body_map_lg{width:120px;height:120px}.cat_head{flex-direction:column;align-items:flex-start}.app_bar{padding:12px}.app_bar .wordmark{font-size:1.45rem;padding:10px 2px}.app_bar .btn_label{display:none}.app_bar .btn{width:44px;padding:0;height:44px}.app_hint{top:70px}.dock{bottom:12px;padding:14px 14px 12px;border-radius:22px}.dock_head{display:grid;grid-template-columns:1fr auto;row-gap:6px}.dock_head .chip{justify-self:start}.dock_head h2{font-size:1.6rem;grid-column:1 / -1;grid-row:2}.dock_controls{gap:8px}.dock_desc{display:none}.dock_head h1{font-size:1.6rem;grid-column:1 / -1;grid-row:2}.dance_timer{bottom:14px;gap:12px;padding:8px 8px 8px 18px}.dance_timer_value{font-size:1.25rem}.dance_timer_link{height:36px;padding:0 12px;font-size:.78rem}.timer{bottom:16px;width:132px;height:132px}.timer_value{font-size:2.8rem}.app_foot{display:none}.builder_row{grid-template-columns:1fr 1fr 36px}.builder_row .num{display:none}.builder_row .field_move{grid-column:1 / -1}.dialog_head,.dialog_body,.dialog_foot{padding-left:16px;padding-right:16px}.stage_hint{display:none}}@media (prefers-reduced-motion: reduce){*,*:before,*:after{animation:none!important;transition:none!important;scroll-behavior:auto!important}}.move_item{position:relative;display:grid}.move_item .move_card{height:100%}@media (min-width: 961px){#exit_program_bar{display:none}}@media (max-width: 720px){.dock.has_map{column-gap:10px}.dock.has_map>.dock_map{grid-row:1;width:48px;height:48px;margin:-4px -4px -4px -6px}.dock_head{display:flex;min-width:0}.dock_head h2{font-size:1.25rem;grid-column:auto;grid-row:auto;line-height:1.05;white-space:normal;display:-webkit-box;-webkit-line-clamp:2;-webkit-box-orient:vertical}.dock_head .chip{max-width:100%;min-width:0;overflow:hidden;white-space:nowrap;text-overflow:ellipsis}.dock_head .link_arrow{font-size:0;gap:0}.dock_head .link_arrow svg{width:18px;height:18px}.dock_transport{gap:4px}.dock_transport .icon_btn{width:34px;height:34px}.dock_transport .play_btn{width:46px;height:46px}}