:root{color-scheme:dark;--bg: #101214;--bg2: #181b1f;--card: #1d2126;--card2: #242a30;--text: #f2f6fb;--muted: #aab3bf;--soft: #dbe7f4;--accent: #20b8ff;--accent2: #75e0ff;--ok: #3ed68b;--bad: #ff7373;--warn: #ffd166;--border: rgba(255, 255, 255, .12);--shadow: 0 18px 45px rgba(0, 0, 0, .35);--radius: 8px}*{box-sizing:border-box}html{scroll-behavior:smooth}body{margin:0;background:linear-gradient(180deg,var(--bg),#0b0d10);color:var(--text);font-family:Inter,ui-sans-serif,system-ui,-apple-system,Segoe UI,Roboto,Arial,sans-serif;line-height:1.55}a{color:var(--accent2);text-decoration:none}a:hover{text-decoration:underline}.wrap{max-width:1240px;margin:0 auto;padding:24px}header.hero{border:1px solid var(--border);border-radius:10px;padding:28px 24px;background:linear-gradient(135deg,#20b8ff24,#ffffff08);box-shadow:var(--shadow);position:relative;overflow:hidden}header.hero:after{content:none}.eyebrow{text-transform:uppercase;letter-spacing:0;font-size:12px;color:var(--accent2);font-weight:800;margin-bottom:10px}h1{font-size:clamp(32px,6vw,62px);line-height:1.02;margin:0 0 12px}.sub{max-width:780px;color:var(--soft);font-size:clamp(16px,2vw,20px);margin:0}.hero-actions{display:flex;flex-wrap:wrap;gap:10px;margin-top:24px;position:relative;z-index:1}.btn,.chip,button{border:1px solid var(--border);background:#ffffff0f;color:var(--text);border-radius:999px;padding:10px 14px;font-weight:700;cursor:pointer;transition:transform .18s ease,border-color .18s ease,background .18s ease;display:inline-flex;gap:8px;align-items:center;justify-content:center;font-size:14px;font-family:inherit}.btn:hover,.chip:hover,button:hover{transform:translateY(-1px);border-color:#75e0ff8c;background:#20b8ff1f;text-decoration:none}.btn.primary{background:linear-gradient(135deg,var(--accent),#0589c5);border-color:#75e0ff80;color:#071016}.layout{display:grid;grid-template-columns:260px 1fr;gap:22px;margin-top:22px;align-items:start}nav.toc{position:sticky;top:14px;border:1px solid var(--border);border-radius:var(--radius);background:#17191ee0;backdrop-filter:blur(10px);padding:16px;box-shadow:var(--shadow)}nav.toc h2{font-size:14px;margin:0 0 10px;color:var(--muted);text-transform:uppercase;letter-spacing:.08em}.toc a{display:block;padding:9px 10px;border-radius:12px;color:var(--soft);font-size:14px}.toc a:hover,.toc a.active{background:#20b8ff21;color:#fff;text-decoration:none}main{min-width:0}section.panel{border:1px solid var(--border);border-radius:var(--radius);background:#20242bc7;box-shadow:var(--shadow);padding:22px;margin-bottom:22px}section.library-panel{border-color:#75e0ff47}section.panel h2{margin:0 0 12px;font-size:clamp(22px,3vw,32px)}section.panel h3{margin:18px 0 8px}.philosophy{display:grid;grid-template-columns:1.1fr .9fr;gap:18px;align-items:stretch}.callout{background:linear-gradient(135deg,#20b8ff1f,#ffffff0a);border:1px solid var(--border);border-radius:16px;padding:16px}.callout strong{color:#fff}.phase-cards{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:14px;margin-top:14px}.phase-card{background:#ffffff0a;border:1px solid var(--border);border-radius:var(--radius);padding:15px}.phase-card h3{margin:0 0 6px;color:var(--accent2)}.toolbar{display:grid;gap:12px;border:1px solid var(--border);border-radius:var(--radius);background:#ffffff0a;padding:14px;margin:14px 0 20px}.advanced-filters{display:grid;gap:12px}.advanced-filters summary{width:max-content;border:1px solid var(--border);background:#ffffff0f;color:var(--text);border-radius:999px;padding:9px 13px;font-weight:800;cursor:pointer;list-style-position:inside}.advanced-filters[open] summary{margin-bottom:12px;border-color:#75e0ff8c}.toolbar-top{display:flex;flex-wrap:wrap;gap:10px;align-items:center;justify-content:space-between}.search{flex:1;min-width:220px;position:relative}.search input,.video-form input,.personal textarea,.rating-select{width:100%;border:1px solid var(--border);background:#11151a;color:var(--text);border-radius:14px;padding:11px 12px;font-size:15px;outline:none;font-family:inherit}.search input{border-radius:999px;padding:12px 14px}.search input:focus,.video-form input:focus,.personal textarea:focus,.rating-select:focus{border-color:#75e0ffa6;box-shadow:0 0 0 3px #20b8ff1f}.chipbar{display:flex;gap:8px;flex-wrap:wrap}.chip input{accent-color:var(--accent);margin:0}.chip.is-on,.toolbar button.is-on{background:#20b8ff2e;border-color:#75e0ff99}.filter-group{display:grid;grid-template-columns:110px 1fr;gap:10px;align-items:start}.filter-label{font-size:13px;color:var(--muted);font-weight:800;text-transform:uppercase;letter-spacing:0;padding-top:11px}.status{color:var(--muted);font-size:14px}.grid{display:grid;grid-template-columns:repeat(auto-fill,minmax(315px,1fr));gap:16px}.exercise{border:1px solid var(--border);border-radius:var(--radius);background:linear-gradient(180deg,var(--card),#1a1e24);overflow:hidden;box-shadow:0 10px 28px #0000003d}.exercise[hidden]{display:none!important}.card-head{cursor:pointer;display:grid;gap:0;background:#ffffff06}.card-thumb{display:block;width:100%;aspect-ratio:16 / 9;height:auto;object-fit:cover;object-position:center center;background:linear-gradient(135deg,#081019,#121820)}.card-thumb.no-video{min-height:178px}.card-title-row{display:flex;align-items:center;justify-content:space-between;gap:12px;padding:13px 14px}.card-title-row h3{margin:0;font-size:19px;line-height:1.2;min-width:0}.open-hint{color:var(--muted);font-size:22px;line-height:1}.exercise.open .open-hint{transform:rotate(45deg)}.card-summary{color:var(--muted);font-size:14px;margin:-4px 0 0;padding:0 14px}.target-tags{display:flex;gap:6px;flex-wrap:wrap;padding:10px 14px 14px}.card-actions{display:inline-flex;align-items:center;gap:8px;margin-top:10px}.favorite-btn{width:34px;height:34px;padding:0;border-radius:50%;font-size:20px;line-height:1;color:var(--muted);background:#ffffff0b}.favorite-btn:hover,.favorite-btn.is-favorite{color:#081016;border-color:#ffd166bf;background:var(--warn)}.meta{display:flex;gap:6px;flex-wrap:wrap}.tag{font-size:11px;font-weight:800;text-transform:uppercase;letter-spacing:0;color:#d8e9f7;background:#ffffff12;border:1px solid var(--border);border-radius:999px;padding:5px 8px}.tag.phase{background:#20b8ff21;color:#dff7ff}.tag.muscle{background:#3ed68b1f;border-color:#3ed68b47;color:#d7ffe9}.summary{color:var(--muted);font-size:14px;margin:0}.card-body>.summary{margin-top:14px}.card-body>.meta{margin-top:10px}.card-body{display:none;padding:0 16px 16px;border-top:1px solid var(--border)}.exercise.open .card-body{display:block}.media-shell{margin:16px 0;border:1px solid var(--border);border-radius:16px;overflow:hidden;background:#080a0d}.player{aspect-ratio:16 / 9;display:grid;place-items:center;position:relative;background:linear-gradient(135deg,#081019,#121820)}.player iframe{width:100%;height:100%;border:0;display:block;background:#000}.poster{width:100%;height:100%;display:grid;place-items:center;text-align:center;padding:22px;background:radial-gradient(circle at 50% 40%,rgba(32,184,255,.18),transparent 35%),linear-gradient(135deg,#0a1118,#121820);border:0;border-radius:0;overflow:hidden;position:relative}.poster:hover{background:radial-gradient(circle at 50% 40%,rgba(32,184,255,.18),transparent 35%),linear-gradient(135deg,#0a1118,#121820);transform:none}.poster.has-thumbnail{display:block;padding:0;background:#05090d}.poster.has-thumbnail:hover{background:#05090d}.poster-thumbnail{display:block;width:100%;height:100%;object-fit:cover;object-position:center center}.poster .play{font-size:44px;width:78px;height:78px;border-radius:50%;background:#20b8ffeb;color:#051117;display:grid;place-items:center;margin:0 auto 12px;box-shadow:0 14px 32px #20b8ff38}.poster p{margin:0;color:var(--soft)}.poster-note{color:#dbe7f4e0;font-weight:500}.video-tools{display:flex;gap:8px;flex-wrap:wrap;padding:10px;background:#ffffff09;border-top:1px solid var(--border)}.video-tools button,.video-tools a{font-size:12px;padding:8px 10px}.video-form{display:grid;grid-template-columns:minmax(0,1fr) auto auto;gap:8px;width:100%;padding:10px;background:#ffffff06;border-top:1px solid var(--border)}.video-form label,.personal label{display:grid;gap:6px;color:var(--muted);font-size:13px;font-weight:800}.video-form label{min-width:0}.video-status{grid-column:1 / -1;min-height:18px;color:var(--muted);font-size:13px}.video-status.is-error{color:var(--bad)}.video-status.is-ok{color:var(--ok)}.cols{display:grid;grid-template-columns:1fr;gap:12px}.mini{border:1px solid var(--border);background:#ffffff0a;border-radius:14px;padding:13px}.mini h4{margin:0 0 8px;color:var(--accent2);font-size:15px}.personal{display:grid;gap:12px;border:1px solid rgba(117,224,255,.2);background:#20b8ff0f;border-radius:14px;padding:13px}.rating-row{display:grid;grid-template-columns:180px 1fr;gap:10px}.rating-select{height:44px}.rating-preview{color:var(--warn);font-size:18px;min-height:26px}.personal textarea{min-height:105px;resize:vertical}.save-state{min-height:18px;color:var(--muted);font-size:13px}ul,ol{padding-left:22px;margin:8px 0 0}li{margin:6px 0}.benefits li::marker{color:var(--ok)}.mistakes li::marker{color:var(--bad)}.variation-list{display:flex;gap:8px;flex-wrap:wrap;margin-top:10px}.table-wrap{overflow:auto;border:1px solid var(--border);border-radius:14px;margin-top:14px}table{border-collapse:collapse;width:100%;min-width:720px;background:#ffffff08}th,td{border-bottom:1px solid var(--border);padding:12px;text-align:left;vertical-align:top}th{background:#20b8ff2e;color:#eafaff;font-size:13px;text-transform:uppercase;letter-spacing:.05em}tr:last-child td{border-bottom:0}.week-controls{display:flex;gap:8px;flex-wrap:wrap;margin:12px 0 6px}.notice{border:1px solid rgba(255,209,102,.35);background:#ffd16614;color:#ffedba;border-radius:14px;padding:12px;margin-top:14px;font-size:14px}.top-link{position:fixed;right:18px;bottom:18px;z-index:10;box-shadow:var(--shadow)}.empty{border:1px dashed var(--border);border-radius:16px;padding:20px;text-align:center;color:var(--muted);display:none}.empty.show{display:block}footer{color:var(--muted);font-size:13px;text-align:center;margin:32px 0 8px}@media(max-width:960px){.layout,.philosophy,.filter-group,.rating-row{grid-template-columns:1fr}.toc{display:none}.phase-cards{grid-template-columns:1fr}.filter-label{padding-top:0}}@media(max-width:680px){.video-form{grid-template-columns:1fr}}@media(max-width:560px){.wrap{padding:10px}.hero{padding:18px 14px!important;margin-bottom:10px}.hero h1{font-size:28px}.sub{font-size:15px}.hero-actions{margin-top:14px}.hero-actions .btn:not(.primary){display:none}section.panel{padding:14px;margin-bottom:12px}section.panel h2{font-size:23px}section.library-panel>p{display:none}.toolbar{position:sticky;top:0;z-index:5;margin:10px -14px 14px;border-left:0;border-right:0;border-radius:0;background:#101214f7;backdrop-filter:blur(10px)}.toolbar-top,.primary-tools{display:grid;grid-template-columns:1fr auto auto;align-items:center}.toolbar-top{gap:8px}.primary-tools{display:contents}.search input{min-height:48px;border-radius:8px;font-size:16px}.advanced-filters summary,.toolbar button{min-height:42px;border-radius:8px;padding:8px 10px}.filter-group{gap:6px}.chipbar{flex-wrap:nowrap;overflow-x:auto;padding-bottom:2px}.chip{flex:0 0 auto}.grid{grid-template-columns:1fr;gap:10px}.card-thumb{display:none}.exercise{box-shadow:none}.card-title-row{padding:12px 12px 8px}.card-title-row h3{font-size:17px}.card-summary{padding:0 12px}.target-tags{padding:9px 12px 12px}.tag{font-size:10px;padding:4px 7px}.toolbar-top{display:grid}.search{min-width:0}.top-link{display:none}}@media print{body{background:#fff;color:#111}.toc,.toolbar,.video-tools,.video-form,.hero-actions,.top-link{display:none}.layout{display:block}.panel,.exercise{break-inside:avoid;box-shadow:none;border-color:#ccc;background:#fff;color:#111}.card-body{display:block!important}.player{display:none}.tag{color:#111;border-color:#ccc}.sub,.summary,.status,footer{color:#333}}