._heroMark_1xgi2_1{grid-template-columns:repeat(3,1fr);gap:10px;max-width:600px;margin:32px 0 4px;display:grid}._heroMark_1xgi2_1 span{background:#dceaf2;border-radius:999px;height:7px}._heroMark_1xgi2_1 span:first-child{background:#379dd3}._heroMark_1xgi2_1 span:nth-child(2){background:#71bf7a}._heroMark_1xgi2_1 span:nth-child(3){background:#f3c254}._levelGrid_1xgi2_1{grid-template-columns:repeat(3,1fr);gap:18px;display:grid}._levelCard_1xgi2_1{text-align:left;cursor:pointer;background:#fff;border:2px solid #dfe8ed;border-radius:18px;padding:24px;transition:border-color .15s,box-shadow .15s,transform .15s}._levelCard_1xgi2_1:hover{border-color:#9fcfe7;transform:translateY(-2px)}._levelCard_1xgi2_1:focus-visible{outline-offset:4px;outline:3px solid #0788d1}._levelCard_1xgi2_1 span{color:#202f39;letter-spacing:.035em;text-transform:uppercase;font-size:.9rem;font-weight:800;display:block}._levelCard_1xgi2_1 p{margin-top:12px;font-size:1rem}._levelCard_1xgi2_1 small{color:#1679aa;margin-top:16px;font-size:.84rem;font-weight:700;display:block}._levelCard_1xgi2_1._selected_1xgi2_1{background:#eff9fd;border-color:#379dd3;box-shadow:0 10px 25px #379dd31f}._frequency_1xgi2_1{grid-template-columns:repeat(3,1fr);gap:18px;margin-top:26px;display:grid}._frequency_1xgi2_1 article{background:#fff;border:1px solid #dfe8ed;border-radius:16px;padding:22px}._frequency_1xgi2_1 span{color:#1679aa;background:#e7f5fb;border-radius:50%;place-items:center;width:38px;height:38px;margin-bottom:16px;font-weight:800;display:grid}._frequency_1xgi2_1 h3{font-size:1.1rem}._frequency_1xgi2_1 p{margin-top:8px}._effortGrid_1xgi2_1{grid-template-columns:repeat(3,1fr);gap:18px;display:grid}._effortCard_1xgi2_1{background:#fff;border:1px solid #dfe8ed;border-top:6px solid #71bf7a;border-radius:18px;padding:24px}._effortCard_1xgi2_1:nth-child(2){border-top-color:#f3c254}._effortCard_1xgi2_1:nth-child(3){border-top-color:#e9866d}._effortCard_1xgi2_1 span{color:#202f39;text-transform:uppercase;font-size:.85rem;font-weight:800;display:block}._effortCard_1xgi2_1 strong{color:#1679aa;margin:8px 0;font-size:1.4rem;display:block}._exerciseList_1xgi2_1{gap:28px;display:grid}._exercise_1xgi2_1{background:#fff;border:1px solid #dfe8ed;border-radius:22px;grid-template-columns:minmax(320px,.92fr) 1.08fr;align-items:start;gap:34px;padding:24px;display:grid;box-shadow:0 10px 28px #1a3f5312}._exerciseImage_1xgi2_1{background:#f6f9fb;border-radius:16px;position:sticky;top:112px;overflow:hidden}._exerciseImage_1xgi2_1 img{width:100%;height:auto;display:block}._exerciseContent_1xgi2_1 h3{margin-bottom:8px;font-size:clamp(1.45rem,3vw,2rem)}._exerciseNumber_1xgi2_1{letter-spacing:.09em;margin-bottom:7px;font-size:.76rem;font-weight:800;color:#1679aa!important}._objective_1xgi2_1{font-weight:700;color:#202f39!important}._exerciseContent_1xgi2_1>p+p{margin-top:14px}._exerciseContent_1xgi2_1 ul{margin:16px 0;padding-left:1.25rem}._exerciseContent_1xgi2_1 li{color:#4f5e68;margin:6px 0}._variantTabs_1xgi2_1{grid-template-columns:repeat(3,1fr);gap:7px;margin-top:20px;display:grid}._variantTabs_1xgi2_1 button{color:#24475c;cursor:pointer;background:#fff;border:1px solid #bfd3de;border-radius:9px;min-height:45px;padding:8px;font-size:.82rem;font-weight:700}._variantTabs_1xgi2_1 button:hover{background:#f1f8fc}._variantTabs_1xgi2_1 ._activeVariant_1xgi2_1{color:#fff;background:#379dd3;border-color:#379dd3}._variantTabs_1xgi2_1 button:focus-visible{outline-offset:3px;outline:3px solid #0788d1}._variantText_1xgi2_1{background:#edf8fd;border-radius:12px;margin-top:10px;padding:16px}._variantText_1xgi2_1 strong{color:#1679aa}._variantText_1xgi2_1 p{margin-top:5px}._exerciseMeta_1xgi2_1{grid-template-columns:.7fr 1.3fr;gap:12px;margin-top:16px;display:grid}._exerciseMeta_1xgi2_1 span{color:#52636d;background:#f6f9fb;border-radius:12px;padding:14px;font-size:.92rem}._exerciseMeta_1xgi2_1 strong{color:#202f39;margin-bottom:4px;display:block}._safetyNote_1xgi2_1{color:#5c4b1f;background:#fff8e6;border-left:4px solid #f3c254;border-radius:0 10px 10px 0;margin-top:14px;padding:14px}._progression_1xgi2_1{grid-template-columns:1fr 1fr;align-items:start;gap:28px;display:grid}._progression_1xgi2_1 ul{margin:0;padding-left:1.25rem}._progression_1xgi2_1 li{margin:10px 0}._oneChange_1xgi2_1{background:#fff;border:1px solid #dfe8ed;border-radius:16px;padding:22px}._program_1xgi2_1{grid-template-columns:repeat(2,minmax(0,1fr));gap:14px;display:grid}._dayCard_1xgi2_1{cursor:pointer;background:#fff;border:1px solid #dfe8ed;border-radius:14px;align-items:flex-start;gap:14px;padding:18px;display:flex}._dayCard_1xgi2_1 input{accent-color:#379dd3;flex:none;width:22px;height:22px;margin-top:2px}._dayCard_1xgi2_1 small{color:#1679aa;letter-spacing:.06em;font-size:.7rem;font-weight:800;display:block}._dayCard_1xgi2_1 strong{color:#202f39;margin-top:4px;font-size:1.05rem;display:block}._dayCard_1xgi2_1 p{margin-top:6px}._dayCard_1xgi2_1._dayDone_1xgi2_1{background:#edf8fd;border-color:#9fcfe7}._dayCard_1xgi2_1._dayDone_1xgi2_1 strong{color:#65747c;text-decoration:line-through}._safetyGrid_1xgi2_1{grid-template-columns:1fr 1fr;gap:18px;display:grid}._signalCard_1xgi2_1{background:#fff;border:1px solid #dfe8ed;border-top:6px solid #71bf7a;border-radius:18px;padding:24px}._signalCard_1xgi2_1:last-child{border-top-color:#e9866d}._signalCard_1xgi2_1 h3{text-transform:uppercase;letter-spacing:.03em;font-size:1.05rem}._signalCard_1xgi2_1 ul{margin:14px 0 0;padding-left:1.25rem}._signalCard_1xgi2_1 li{margin:8px 0}._review_1xgi2_1{grid-template-columns:1fr 1fr;gap:16px;display:grid}._review_1xgi2_1 ._localNote_1xgi2_1{grid-column:1/-1;margin-bottom:2px}._review_1xgi2_1 label{gap:8px;display:grid}._review_1xgi2_1 label span{color:#202f39;font-weight:700}._review_1xgi2_1 textarea,._review_1xgi2_1 input{color:#202f39;resize:vertical;background:#fff;border:1px solid #a8b9c4;border-radius:10px;width:100%;min-height:50px;padding:12px}._review_1xgi2_1 textarea:focus,._review_1xgi2_1 input:focus{outline-offset:2px;outline:3px solid #0788d1}._bioTitle_1xgi2_1{margin-bottom:8px;font-size:1.55rem!important}._localNote_1xgi2_1{color:#66717a;font-size:.9rem}._anchor_1xgi2_1{scroll-margin-top:100px}@media (width<=900px){._levelGrid_1xgi2_1,._frequency_1xgi2_1,._effortGrid_1xgi2_1,._exercise_1xgi2_1{grid-template-columns:1fr}._exerciseImage_1xgi2_1{position:relative;top:auto}._progression_1xgi2_1,._exerciseMeta_1xgi2_1,._program_1xgi2_1{grid-template-columns:1fr}}@media (width<=620px){._heroMark_1xgi2_1{margin-top:24px}._exercise_1xgi2_1{border-radius:16px;gap:22px;padding:14px}._variantTabs_1xgi2_1{grid-template-columns:1fr}._variantTabs_1xgi2_1 button{text-align:left}._safetyGrid_1xgi2_1,._review_1xgi2_1{grid-template-columns:1fr}._review_1xgi2_1 ._localNote_1xgi2_1{grid-column:auto}._exerciseContent_1xgi2_1 h3{font-size:1.55rem}._levelCard_1xgi2_1,._effortCard_1xgi2_1{padding:20px}}@media (prefers-reduced-motion:reduce){._levelCard_1xgi2_1{transition:none}._levelCard_1xgi2_1:hover{transform:none}}._variantTabs_1xgi2_1 ._activeVariant_1xgi2_1:hover{background:#217eaf}