:root{--bg:#111110;--s1:#1a1a18;--s2:#222220;--s3:#2a2a28;--border:#333330;--text:#e8e6e0;--muted:#7a7870;--dim:#444440;--acc:#e8d84a;--f1:#6abf5e;--f2:#5eaabf;--f3:#bf845e;--red:#bf5e5e;--green:#5ebf7a;--blue:#5e8abf;--orange:#bf9a5e}*{box-sizing:border-box;margin:0;padding:0}body{background:var(--bg);color:var(--text);font-family:IBM Plex Sans,sans-serif;font-size:14px;line-height:1.6;max-width:820px;margin:0 auto;min-height:100vh}.topnav{display:flex;border-bottom:1px solid var(--border);background:var(--s1)}.topnav a{font-family:IBM Plex Mono,monospace;font-size:11px;padding:12px 20px;color:var(--muted);text-decoration:none;border-bottom:2px solid transparent;transition:all .12s;letter-spacing:.4px}.topnav a:hover{color:var(--text)}.topnav a.active{color:var(--text);border-bottom-color:var(--acc);font-weight:500}.hdr{padding:28px 24px 20px;border-bottom:1px solid var(--border)}.hdr-label{font-family:IBM Plex Mono,monospace;font-size:10px;color:var(--muted);text-transform:uppercase;letter-spacing:1.2px;margin-bottom:6px}.hdr-title{font-size:24px;font-weight:600;line-height:1.15;margin-bottom:16px}.hdr-title em{color:var(--acc);font-style:normal}.meta{display:flex;gap:24px;flex-wrap:wrap}.m-l{font-family:IBM Plex Mono,monospace;font-size:9px;color:var(--muted);text-transform:uppercase;letter-spacing:.8px}.m-v{font-size:14px;font-weight:600}.m-s{font-size:11px;color:var(--muted)}.progress-wrap{padding:12px 24px;border-bottom:1px solid var(--border)}.progress-top{display:flex;align-items:center;justify-content:space-between;margin-bottom:8px}.progress-text{font-family:IBM Plex Mono,monospace;font-size:11px;color:var(--muted)}.today-btn{font-family:IBM Plex Mono,monospace;font-size:11px;padding:6px 14px;background:var(--acc);color:var(--bg);border:none;border-radius:3px;cursor:pointer;font-weight:500;transition:all .12s;letter-spacing:.3px}.today-btn:hover{background:#d4c640}.today-btn:active{transform:scale(.96)}.progress-track{height:6px;background:var(--s3);border-radius:3px;overflow:hidden}.progress-fill{height:100%;background:linear-gradient(90deg,var(--f1),var(--f2),var(--f3));border-radius:3px;transition:width .4s ease;width:0%}.obj-bar{padding:12px 24px;border-bottom:1px solid var(--border);display:flex;gap:6px;flex-wrap:wrap}.obj{font-family:IBM Plex Mono,monospace;font-size:9px;padding:3px 8px;border-radius:2px;border:1px solid}.o1{background:#0f1e0c;border-color:#2a5a20;color:#7acc70}.o2{background:#0c141e;border-color:#20405a;color:#70a0cc}.o3{background:#1e160c;border-color:#5a4020;color:#cca070}.o4{background:#1e0c0c;border-color:#5a2020;color:#cc7070}.wnav{padding:16px 24px;border-bottom:1px solid var(--border)}.ph-row{display:flex;align-items:center;gap:10px;margin-bottom:6px;flex-wrap:wrap}.ph-row:last-child{margin-bottom:0}.ph-lbl{font-family:IBM Plex Mono,monospace;font-size:9px;color:var(--muted);width:72px;flex-shrink:0;text-transform:uppercase}.wks{display:flex;gap:4px;flex-wrap:wrap}.wb{font-family:IBM Plex Mono,monospace;font-size:11px;padding:4px 9px;background:transparent;border:1px solid var(--border);border-radius:3px;cursor:pointer;color:var(--muted);transition:all .12s}.wb:hover{border-color:var(--muted);color:var(--text)}.wb.on{background:var(--text);color:var(--bg);border-color:var(--text);font-weight:500}.ph-banner{padding:10px 24px;border-bottom:1px solid var(--border);display:flex;align-items:baseline;gap:10px;flex-wrap:wrap}.ph-tag{font-family:IBM Plex Mono,monospace;font-size:10px;padding:3px 8px;border-radius:2px;border:1px solid;flex-shrink:0}.pt1{background:#0f1e0c;border-color:#2a5a20;color:var(--f1)}.pt2{background:#0c141e;border-color:#20405a;color:var(--f2)}.pt3{background:#1e160c;border-color:#5a4020;color:var(--f3)}.ph-desc{font-size:11px;color:var(--muted)}.dtabs{display:flex;border-bottom:1px solid var(--border);overflow-x:auto}.dt{font-family:IBM Plex Mono,monospace;font-size:11px;padding:11px 14px;cursor:pointer;color:var(--muted);border-bottom:2px solid transparent;white-space:nowrap;flex-shrink:0;transition:all .12s;user-select:none}.dt:hover{color:var(--text)}.dt.on{color:var(--text);border-bottom-color:var(--text);font-weight:500}.dt.gym{color:var(--blue)}.dt.gym.on{border-bottom-color:var(--blue)}.dt.rest{color:var(--dim)}.page{padding:20px 24px;display:flex;flex-direction:column;gap:18px}.sec-lbl{font-family:IBM Plex Mono,monospace;font-size:9px;color:var(--muted);text-transform:uppercase;letter-spacing:.8px;margin-bottom:10px;display:flex;align-items:center;gap:10px}.sec-lbl:after{content:"";flex:1;height:1px;background:var(--border)}.video-card{background:var(--s1);border:1px solid var(--border);border-radius:6px;padding:12px 16px;margin-bottom:6px}.video-name{font-size:14px;font-weight:600;margin-bottom:3px}.video-why{font-size:11px;color:var(--muted);margin-bottom:8px}.video-tags{display:flex;gap:5px;flex-wrap:wrap;margin-bottom:8px}.vtag{font-family:IBM Plex Mono,monospace;font-size:9px;padding:2px 6px;border-radius:2px;border:1px solid}.vtk{background:#0f1e0c;border-color:#2a5a20;color:#7acc70}.vtb{background:#0c141e;border-color:#20405a;color:#70a0cc}.vtw{background:#1e160c;border-color:#5a4020;color:#cca070}.vtm{background:#1a1210;border-color:#4a2818;color:#cc8870}.video-rule{font-size:11px;color:var(--orange);background:#1a1408;border:1px solid #3a3010;border-radius:3px;padding:5px 10px}.ex-list{display:flex;flex-direction:column;gap:0;border:1px solid var(--border);border-radius:6px;overflow:hidden}.ex-card{border-bottom:1px solid var(--border);background:var(--s1)}.ex-card:last-child{border-bottom:none}.ex-card:nth-child(2n){background:var(--s2)}.ex-header{display:flex;align-items:flex-start;gap:12px;padding:12px 14px;cursor:pointer;user-select:none}.ex-header:hover .ex-name{color:var(--acc)}.ex-info{flex:1;min-width:0}.ex-name{font-size:13px;font-weight:500;color:var(--text);transition:color .12s}.ex-why{font-size:11px;color:var(--muted);margin-top:2px}.ex-right{display:flex;flex-direction:column;align-items:flex-end;gap:4px;flex-shrink:0}.ex-sets{font-family:IBM Plex Mono,monospace;font-size:11px;color:var(--acc);white-space:nowrap}.ex-toggle-icon{font-family:IBM Plex Mono,monospace;font-size:10px;color:var(--dim)}.ex-body{display:none;padding:0 14px 12px}.ex-body.open{display:block}.ex-how{font-size:12px;color:#8aa8b8;line-height:1.6;margin-bottom:10px}.ex-yt{display:inline-flex;align-items:center;gap:6px;font-family:IBM Plex Mono,monospace;font-size:10px;color:var(--red);text-decoration:none;padding:4px 10px;border:1px solid #4a2020;border-radius:3px;background:#1a0c0c;transition:all .12s}.ex-yt:hover{border-color:var(--red);background:#220f0f}.ex-yt:before{content:"▶";font-size:9px}.notice{padding:8px 12px;border-radius:4px;font-size:11px;line-height:1.5;border-left:2px solid;margin-top:6px}.n-y{background:#181408;border-color:var(--orange);color:#c0a060}.n-b{background:#0c1018;border-color:var(--blue);color:#6090b8}.n-g{background:#0c1408;border-color:var(--green);color:#60a870}.n-r{background:#180808;border-color:var(--red);color:#b86060}.rest-page{padding:48px 24px;text-align:center}.rest-page h3{font-size:16px;font-weight:500;color:var(--muted);margin-bottom:4px}.rest-page p{font-size:12px;color:var(--dim)}.pa-intro{padding:20px 24px;border-bottom:1px solid var(--border)}.pa-intro p{font-size:12px;color:var(--muted);line-height:1.6;margin-bottom:6px}.pa-intro p:last-child{margin-bottom:0}.pa-section{padding:20px 24px}.pa-section+.pa-section{border-top:1px solid var(--border)}.pa-duration{font-family:IBM Plex Mono,monospace;font-size:9px;padding:3px 8px;border-radius:2px;display:inline-block;margin-bottom:8px}.pa-5{background:#0f1e0c;border:1px solid #2a5a20;color:#7acc70}.pa-10{background:#0c141e;border:1px solid #20405a;color:#70a0cc}.gym-order{background:var(--s1);border:1px solid var(--border);border-radius:6px;padding:14px 16px;margin-bottom:14px}.gym-order-title{font-family:IBM Plex Mono,monospace;font-size:9px;color:var(--muted);text-transform:uppercase;letter-spacing:.8px;margin-bottom:6px}.gym-order-total{display:flex;align-items:baseline;gap:6px;margin-bottom:12px;padding-bottom:10px;border-bottom:1px solid var(--border)}.gym-order-total span{font-family:IBM Plex Mono,monospace;font-size:18px;font-weight:600;color:var(--acc)}.gym-order-total{font-size:11px;color:var(--muted)}.gym-order-steps{display:flex;flex-direction:column;gap:8px}.gym-step{display:flex;align-items:flex-start;gap:10px;flex-wrap:wrap}.gym-step-num{font-family:IBM Plex Mono,monospace;font-size:13px;font-weight:600;color:var(--acc);width:20px;height:20px;display:flex;align-items:center;justify-content:center;border:1px solid var(--acc);border-radius:50%;flex-shrink:0;margin-top:1px}.gym-step-name{font-size:13px;font-weight:500;color:var(--text);min-width:90px;flex-shrink:0}.gym-step-dur{font-family:IBM Plex Mono,monospace;font-size:10px;color:var(--blue);background:#0c141e;border:1px solid #20405a;border-radius:2px;padding:1px 6px;flex-shrink:0}.gym-step-why{font-size:11px;color:var(--muted);line-height:1.5;width:100%;padding-left:30px}.mode-toggle{display:flex;align-items:center;gap:10px;padding:12px 0;margin-bottom:8px;border-bottom:1px solid var(--border)}.mode-label{font-family:IBM Plex Mono,monospace;font-size:10px;color:var(--dim);transition:color .15s;text-transform:uppercase;letter-spacing:.5px}.mode-label.mode-active{color:var(--text);font-weight:500}.mode-switch{width:40px;height:22px;background:var(--s3);border:1px solid var(--border);border-radius:11px;cursor:pointer;position:relative;transition:all .15s}.mode-switch.on{background:var(--blue);border-color:var(--blue)}.mode-knob{width:16px;height:16px;background:var(--text);border-radius:50%;position:absolute;top:2px;left:2px;transition:transform .15s}.mode-switch.on .mode-knob{transform:translate(18px)}@media(max-width:580px){body{font-size:15px;-webkit-text-size-adjust:100%}.topnav{position:sticky;top:0;z-index:10}.topnav a{padding:14px 16px;font-size:11px;flex:1;text-align:center}.hdr{padding:20px 16px 16px}.hdr-title{font-size:20px}.meta{flex-direction:column;gap:12px}.progress-wrap{padding:10px 16px}.progress-text{font-size:12px}.today-btn{padding:8px 18px;font-size:12px}.obj-bar{padding:10px 16px;gap:6px}.obj{font-size:10px;padding:5px 10px}.wnav{padding:14px 16px}.ph-row{gap:8px}.ph-lbl{width:auto;font-size:10px}.wb{padding:8px 12px;font-size:12px;min-width:36px;text-align:center}.ph-banner{padding:10px 16px;flex-direction:column;gap:6px}.ph-tag{font-size:11px;padding:4px 10px}.ph-desc{font-size:12px}.dtabs{gap:0;-webkit-overflow-scrolling:touch}.dt{padding:14px 16px;font-size:13px;min-width:48px;text-align:center}.page{padding:16px;gap:16px}.sec-lbl{font-size:10px;margin-bottom:8px}.video-card{padding:14px}.video-name{font-size:15px}.video-why{font-size:12px}.video-tags{gap:6px}.vtag{font-size:10px;padding:4px 8px}.video-rule{font-size:12px;padding:8px 12px}.ex-header{padding:14px;gap:10px;min-height:52px}.ex-name{font-size:14px}.ex-why{font-size:12px;margin-top:3px}.ex-sets{font-size:12px}.ex-toggle-icon{font-size:14px;padding:4px}.ex-body{padding:0 14px 14px}.ex-how{font-size:13px;line-height:1.7}.ex-yt{font-size:11px;padding:10px 14px}.notice{font-size:12px;padding:10px 14px}.gym-order{padding:14px}.gym-order-total span{font-size:20px}.gym-step{gap:8px}.gym-step-num{width:22px;height:22px;font-size:14px}.gym-step-name{font-size:14px;min-width:auto}.gym-step-dur{font-size:11px;padding:3px 8px}.gym-step-why{padding-left:32px;font-size:12px}.mode-toggle{gap:8px;padding:14px 0;justify-content:center}.mode-label{font-size:11px}.mode-switch{width:44px;height:24px}.mode-knob{width:18px;height:18px}.mode-switch.on .mode-knob{transform:translate(20px)}.pa-intro{padding:16px}.pa-intro p{font-size:13px}.pa-section{padding:16px}.pa-duration{font-size:10px;padding:5px 10px}.rest-page{padding:40px 16px}.rest-page h3{font-size:18px}.rest-page p{font-size:13px}}@media(max-width:380px){.hdr-title{font-size:18px}.topnav a{padding:12px 10px;font-size:10px}.wb{padding:7px 10px;font-size:11px}.dt{padding:12px;font-size:12px}.gym-step-why{padding-left:0;margin-top:4px}}@supports (padding: env(safe-area-inset-bottom)){body{padding-bottom:env(safe-area-inset-bottom)}.topnav{padding-top:env(safe-area-inset-top)}}