@import url('https://fonts.googleapis.com/css2?family=DM+Sans:wght@400;500;600;700&family=Manrope:wght@400;500;600;700;800&display=swap');
:root{--ink:#102526;--muted:#647271;--paper:#f7f8f4;--card:#fff;--lime:#d4ec81;--green:#215c4d;--line:#dce4de;--orange:#e0a86f;--shadow:0 18px 48px rgba(16,37,38,.07)}
*{box-sizing:border-box}html{scroll-behavior:smooth}body{margin:0;background:var(--paper);color:var(--ink);font-family:'DM Sans',Arial,sans-serif;line-height:1.5}button{font:inherit}button:focus-visible,input:focus-visible{outline:3px solid #8cb643;outline-offset:3px}.shell{width:min(1140px,calc(100% - 40px));margin-inline:auto}.hero{background:var(--ink);color:#f8faf4;min-height:420px;position:relative;overflow:hidden}.hero-inner{width:min(1140px,calc(100% - 40px));margin:auto;padding:64px 0 58px;position:relative;z-index:1}.eyebrow,.section-kicker{font-size:.72rem;letter-spacing:.16em;font-weight:800}.eyebrow{color:var(--lime);display:flex;gap:10px;align-items:center}.eyebrow-dot{display:inline-block;width:8px;height:8px;border-radius:50%;background:var(--lime)}h1,h2,h3,p{margin-top:0}h1,h2,h3{font-family:Manrope,Arial,sans-serif}h1{font-size:clamp(2.8rem,6vw,5.5rem);letter-spacing:-.055em;line-height:1.05;margin:25px 0 22px;max-width:780px}h1 em{color:var(--lime);font-style:normal}.hero-copy{max-width:620px;color:#c8d5d0;font-size:1.04rem}.hero-stats{display:flex;gap:44px;margin-top:34px}.hero-stats div{display:flex;gap:7px;align-items:baseline}.hero-stats strong{font:800 1.65rem Manrope}.hero-stats span{font-size:.83rem;color:#adbfba}.hero-mark{position:absolute;right:-30px;bottom:-155px;font:800 27rem Manrope;color:rgba(212,236,129,.055);letter-spacing:-.13em;line-height:1;pointer-events:none}.intro{display:flex;justify-content:space-between;align-items:end;gap:24px;padding:64px 0 28px}.section-kicker{color:var(--green);margin-bottom:12px}.intro h2,.guidance h2{font-size:clamp(1.8rem,3.5vw,2.55rem);letter-spacing:-.045em;line-height:1.13;margin-bottom:10px}.intro p:not(.section-kicker){color:var(--muted);max-width:680px;margin-bottom:0}.text-button{background:transparent;border:0;color:var(--green);font-weight:700;cursor:pointer;white-space:nowrap;padding:8px 0}.day-nav{display:grid;grid-template-columns:repeat(5,1fr);gap:11px;margin-bottom:23px}.day-tab{border:1px solid var(--line);text-align:left;background:#fff;border-radius:18px;padding:18px 16px;cursor:pointer;color:var(--ink);min-height:106px;transition:transform .15s,background .15s,border .15s}.day-tab:hover{transform:translateY(-3px)}.day-tab.active{background:var(--lime);border-color:var(--lime)}.day-tab .small{display:block;font-size:.73rem;font-weight:800;letter-spacing:.08em;color:var(--green);margin-bottom:7px}.day-tab strong{display:block;font:800 1.08rem Manrope;line-height:1.2}.day-tab .done{display:block;font-size:.72rem;margin-top:7px;color:#4d655e}.day-detail{padding-bottom:60px}.session-head{background:#e8f0e6;border:1px solid #d6e5d5;border-radius:24px;padding:27px 31px;display:flex;justify-content:space-between;gap:24px;align-items:center}.session-head h2{font-size:2rem;letter-spacing:-.045em;margin:0 0 8px}.session-head p{margin:0;color:#506c61;max-width:690px}.session-badge{flex:none;background:var(--ink);color:var(--lime);font-weight:800;border-radius:100px;padding:12px 17px;font-size:.85rem}.timeline{display:grid;grid-template-columns:repeat(4,1fr);gap:10px;margin:17px 0 31px}.timeline div{background:white;border:1px solid var(--line);border-radius:14px;padding:15px}.timeline strong{display:block;font-size:.87rem}.timeline span{display:block;color:var(--muted);font-size:.8rem;margin-top:3px}.block-title{display:flex;align-items:baseline;justify-content:space-between;gap:15px;margin:0 0 16px}.block-title h3{font-size:1.35rem;letter-spacing:-.035em;margin:0}.block-title span{color:var(--muted);font-size:.82rem}.exercise-grid{display:grid;grid-template-columns:repeat(2,1fr);gap:15px}.exercise-card{display:grid;grid-template-columns:150px 1fr;min-height:184px;background:var(--card);border:1px solid var(--line);border-radius:20px;overflow:hidden;box-shadow:var(--shadow)}.exercise-card.checked{opacity:.66}.exercise-art{background:#edf3e5;display:flex;align-items:center;justify-content:center;min-height:184px}.exercise-art svg{width:100%;height:100%;max-height:190px}.exercise-info{padding:19px 19px 15px;display:flex;flex-direction:column}.exercise-top{display:flex;justify-content:space-between;align-items:start;gap:8px}.exercise-top h4{font:800 1.03rem Manrope;letter-spacing:-.02em;margin:0}.check{appearance:none;border:1.5px solid #96ab9e;border-radius:7px;width:23px;height:23px;flex:none;cursor:pointer;display:grid;place-items:center;margin:0}.check:checked{background:var(--green);border-color:var(--green)}.check:checked:after{content:'✓';color:white;font-size:.9rem;font-weight:800}.dose{font-weight:800;color:var(--green);font-size:.86rem;margin:8px 0 5px}.cue{font-size:.82rem;color:var(--muted);line-height:1.42;margin:0}.after-block{display:grid;grid-template-columns:1fr 1fr;gap:15px;margin-top:20px}.after-card{border-radius:18px;padding:22px 24px;background:var(--ink);color:white}.after-card:nth-child(2){background:#e9eee9;color:var(--ink)}.after-card .tag{font-size:.71rem;font-weight:800;letter-spacing:.13em;color:var(--lime)}.after-card:nth-child(2) .tag{color:var(--green)}.after-card h3{font-size:1.12rem;margin:8px 0}.after-card p{font-size:.85rem;margin:0;color:#c9d8d1}.after-card:nth-child(2) p{color:#62716b}.guidance{border-top:1px solid var(--line);padding:52px 0 65px}.guide-grid{display:grid;grid-template-columns:repeat(4,1fr);gap:18px;margin-top:25px}.guide-grid article{border-top:3px solid var(--green);padding-top:17px}.guide-number{font:800 .75rem Manrope;color:var(--green)}.guide-grid h3{font-size:1.05rem;margin:8px 0}.guide-grid p{color:var(--muted);font-size:.85rem;line-height:1.55}.footer{border-top:1px solid var(--line);padding:25px 0 40px;display:flex;justify-content:space-between;gap:18px;color:#778580;font-size:.75rem}.footer p{max-width:460px;margin:0}
@media(max-width:860px){.exercise-grid{grid-template-columns:1fr}.guide-grid{grid-template-columns:repeat(2,1fr)}.day-nav{gap:7px}.day-tab{padding:14px 10px}.day-tab strong{font-size:.92rem}.hero-mark{font-size:21rem;right:-40px;bottom:-100px}}
@media(max-width:600px){.shell,.hero-inner{width:calc(100% - 28px)}.hero{min-height:0}.hero-inner{padding:45px 0 38px}.hero-copy{font-size:.93rem}.hero-stats{gap:18px;flex-wrap:wrap}.hero-stats strong{font-size:1.3rem}.hero-stats span{font-size:.72rem}.hero-mark{display:none}.intro{padding:42px 0 20px;display:block}.text-button{margin-top:10px}.day-nav{display:flex;overflow-x:auto;padding-bottom:8px;scroll-snap-type:x mandatory}.day-tab{min-width:130px;scroll-snap-align:start}.session-head{padding:21px;display:block}.session-head h2{font-size:1.55rem}.session-badge{display:inline-block;margin-top:16px}.timeline{grid-template-columns:repeat(2,1fr)}.timeline div{padding:12px}.exercise-card{grid-template-columns:112px 1fr;min-height:166px}.exercise-art{min-height:166px}.exercise-info{padding:14px 12px}.exercise-top h4{font-size:.94rem}.cue{font-size:.76rem}.after-block{grid-template-columns:1fr}.guide-grid{grid-template-columns:1fr 1fr;gap:15px}.footer{display:block}.footer p+ p{margin-top:8px}}
@media(max-width:380px){.exercise-card{grid-template-columns:96px 1fr}.guide-grid{grid-template-columns:1fr}}
.exercise-card{grid-template-columns:190px 1fr;min-height:210px}
.exercise-art{position:relative;display:block;width:100%;height:100%;min-height:210px;padding:0;border:0;overflow:hidden;background:#e7ede8;text-align:left}
.exercise-art img{display:block;width:100%;height:100%;object-fit:contain;object-position:center}
.photo-button{cursor:pointer}
.photo-button:hover img{transform:scale(1.035)}
.photo-button img{transition:transform .2s ease}
.photo-hint{position:absolute;left:8px;right:8px;bottom:8px;padding:5px 8px;border-radius:8px;background:rgba(16,37,38,.88);color:#fff;font-size:.69rem;font-weight:700;text-align:center}
.photo-credits{padding:0 0 35px;color:var(--muted);font-size:.78rem}
.photo-credits a{color:var(--green);text-decoration:underline}
@media(max-width:600px){.exercise-card{grid-template-columns:1fr}.exercise-art{height:210px;min-height:0}.exercise-art img{object-fit:contain}.exercise-info{padding:16px}.photo-hint{left:auto;right:8px;bottom:8px}.footer{padding-bottom:28px}}
.hero{min-height:0}
.hero-inner{padding:32px 0 30px}
.hero h1{font-size:clamp(1.8rem,3vw,2.8rem);letter-spacing:-.04em;margin:0 0 5px;max-width:none}
.hero-copy{margin:0}
.day-nav{margin-top:28px}
.day-tab{min-height:82px}
.day-detail{padding-bottom:24px}
.photo-credits{padding:0 0 25px}
.photo-credits summary{cursor:pointer;font-weight:700}
.photo-credits p{margin:7px 0 0;max-width:740px}
@media(max-width:600px){.hero-inner{padding:24px 0}.day-nav{margin-top:18px}.day-tab{min-height:76px}}