:root {
  --paper:#f7f5f0; --surface:#fffefb; --ink:#213c34; --muted:#5c7065;
  --forest:#28594b; --forest-dark:#1d4439; --sage:#e7efe7; --line:#dfe4da;
  --gold:#ab8050; --serif:"Fraunces",Georgia,serif;
  --sans:"DM Sans",-apple-system,BlinkMacSystemFont,"Segoe UI",sans-serif;
  --dock-height:88px;
}
* {box-sizing:border-box;}
html {scroll-padding-top:24px;}
body {margin:0;background:var(--paper);color:var(--ink);font:16px/1.6 var(--sans);-webkit-font-smoothing:antialiased;}
body.has-dock {padding-bottom:calc(var(--dock-height) + env(safe-area-inset-bottom,0px));}
a {color:inherit;text-decoration:none;}
button,input {font:inherit;}
button {cursor:pointer;}
button:disabled {cursor:default;}
img,svg {max-width:100%;}
button,a,input {-webkit-tap-highlight-color:transparent;}
:focus-visible {outline:3px solid var(--gold);outline-offset:4px;}
::selection {background:#c7dbcf;color:var(--ink);}
h1,h2,h3,p {margin:0;}
h1,h2,h3 {font-family:var(--serif);font-weight:500;line-height:1.2;letter-spacing:-.035em;}
.container {width:min(1280px,calc(100% - 80px));margin-inline:auto;}
.sr-only {position:absolute;width:1px;height:1px;padding:0;margin:-1px;overflow:hidden;clip:rect(0,0,0,0);white-space:nowrap;border:0;}
.skip-link {position:fixed;left:20px;top:-100px;z-index:100;background:var(--forest);color:white;border-radius:8px;padding:12px 20px;}
.skip-link:focus {top:12px;}
.eyebrow {font-size:10px;font-weight:700;letter-spacing:.13em;text-transform:uppercase;color:var(--muted);}
.site-header {background:var(--paper);border-bottom:1px solid var(--line);position:relative;z-index:20;}
.nav-row {min-height:88px;display:flex;justify-content:space-between;align-items:center;gap:24px;}
.brand {display:inline-flex;align-items:center;gap:12px;flex-shrink:0;}
.brand-mark {display:flex;width:42px;height:42px;}
.brand-name {display:block;font:500 27px/1.2 var(--serif);letter-spacing:-.04em;}
.brand-sub {display:block;margin-top:3px;font-size:9px;font-weight:600;text-transform:uppercase;letter-spacing:.12em;color:var(--muted);}
.nav-links {display:flex;gap:30px;align-items:center;}
.nav-link {display:flex;align-items:center;min-height:88px;position:relative;font-size:13px;font-weight:500;color:var(--muted);}
.nav-link:hover,.nav-link.active {color:var(--forest);}
.nav-link.active:after {content:"";position:absolute;left:0;right:0;bottom:0;height:3px;background:var(--forest);border-radius:3px 3px 0 0;}
.mobile-menu-toggle {display:none;border:0;background:transparent;width:44px;height:44px;color:var(--ink);align-items:center;justify-content:center;}
.page-main {padding:48px 0 64px;min-height:60vh;}
.page-heading {margin-bottom:36px;max-width:740px;}
.page-heading h1 {font-size:clamp(38px,4vw,56px);margin:9px 0 14px;}
.page-heading p {max-width:660px;color:var(--muted);font-size:15px;line-height:1.75;}
.practice-layout {display:grid;grid-template-columns:284px minmax(0,1fr);gap:28px;align-items:start;}
.practice-sidebar {border:1px solid var(--line);background:var(--surface);border-radius:18px;overflow:hidden;}
.practice-list-toggle {width:100%;text-align:left;display:flex;justify-content:space-between;align-items:center;gap:16px;background:transparent;border:0;border-bottom:1px solid var(--line);padding:19px 20px;color:var(--ink);cursor:default;}
.practice-list-toggle strong {display:block;font-size:14px;font-weight:700;}
.practice-list-toggle small {display:block;font-size:11px;color:var(--muted);margin-top:3px;}
.practice-list-toggle>svg {display:none;}
.practice-steps {padding:8px;}
.practice-steps ol {margin:0;padding:0;list-style:none;display:grid;gap:3px;}
.practice-step {display:grid;grid-template-columns:28px minmax(0,1fr) 6px;gap:11px;align-items:center;min-height:52px;padding:10px 12px;border-radius:10px;color:var(--muted);transition:background .15s;}
.practice-step:hover {background:#f0f3ed;color:var(--ink);}
.practice-step.active {background:var(--sage);color:var(--forest);}
.step-number {display:grid;place-items:center;width:28px;height:28px;font-size:10px;font-weight:600;border:1px solid #d3ddd1;border-radius:50%;font-variant-numeric:tabular-nums;}
.practice-step.active .step-number {background:var(--forest);border-color:var(--forest);color:#fff;}
.step-title {display:block;font-size:12px;line-height:1.5;font-weight:500;overflow-wrap:break-word;}
.practice-step.active .step-title {font-weight:700;}
.selected-dot {width:5px;height:5px;border-radius:50%;background:var(--forest);}
.exercise-view {min-width:0;background:var(--surface);border:1px solid var(--line);border-radius:20px;padding:32px;scroll-margin-top:24px;}
.exercise-kicker {display:flex;align-items:center;justify-content:space-between;gap:12px;flex-wrap:wrap;}
.step-label {font-size:11px;color:var(--muted);font-variant-numeric:tabular-nums;}
.exercise-heading :is(h1,h2) {font-size:clamp(28px,2.7vw,38px);margin:12px 0;overflow-wrap:break-word;}
.exercise-heading p {font-size:14px;line-height:1.75;max-width:65ch;color:var(--muted);}
.exercise-heading {margin-bottom:26px;}
.exercise-heading :is(h1,h2):focus {outline:none;}
.exercise-heading :is(h1,h2):focus-visible {outline:3px solid var(--gold);outline-offset:5px;border-radius:4px;}
.exercise-overview {display:grid;grid-template-columns:minmax(0,1.25fr) minmax(0,1fr);gap:26px;align-items:start;}
.exercise-media {min-width:0;border-radius:12px;overflow:hidden;background:#e9eee7;}
.exercise-video {display:block;width:100%;height:auto;aspect-ratio:9/16;object-fit:contain;background:transparent;}
.exercise-image {display:block;width:100%;height:auto;aspect-ratio:4/3;object-fit:contain;background:#e9eee7;}
.exercise-overview:has(.video-player),.detail-page .exercise-overview:has(.video-player) {grid-template-columns:minmax(0,260px) minmax(0,1fr);}
.exercise-media:has(.video-player) {background:transparent;}
.exercise-image {background:#e9eee7;}
.media-empty {display:flex;min-height:210px;aspect-ratio:4/3;flex-direction:column;align-items:center;justify-content:center;padding:24px;text-align:center;}
.media-empty-icon {width:44px;height:44px;display:grid;place-items:center;border-radius:50%;border:1px solid #bacbbc;color:var(--forest);margin-bottom:12px;}
.media-empty strong {font-size:15px;font-weight:500;}
.media-empty p {color:var(--muted);font-size:12px;line-height:1.7;max-width:200px;margin-top:6px;}
.exercise-summary {min-width:0;padding:3px 0;}
.exercise-summary>h3 {font-family:var(--sans);letter-spacing:0;font-size:13px;font-weight:700;margin-bottom:16px;}
.exercise-facts {display:grid;gap:17px;margin:0;}
.exercise-facts dt {font-size:11px;color:var(--muted);margin-bottom:4px;}
.exercise-facts dd {font-size:14px;font-weight:500;line-height:1.65;margin:0;overflow-wrap:anywhere;}
.rest-note {font-size:12px;line-height:1.7;color:var(--muted);padding-top:18px;margin-top:20px;border-top:1px solid var(--line);}
.rest-note>span {display:block;color:var(--ink);font-size:11px;font-weight:700;margin-bottom:4px;}
.exercise-instructions {margin-top:30px;padding-top:26px;border-top:1px solid var(--line);}
.instruction-heading {display:flex;align-items:baseline;justify-content:space-between;gap:12px;margin-bottom:20px;}
.instruction-heading h3 {font-size:25px;}
.instruction-heading>span {font-size:11px;color:var(--muted);}
.exercise-instructions ol {counter-reset:instruction;list-style:none;margin:0;padding:0;display:grid;gap:15px;}
.exercise-instructions li {counter-increment:instruction;display:grid;grid-template-columns:26px minmax(0,1fr);gap:13px;align-items:start;font-size:14px;line-height:1.8;}
.exercise-instructions li:before {content:counter(instruction);display:grid;place-items:center;width:26px;height:26px;margin-top:1px;border-radius:7px;background:#f0f3ed;color:var(--forest);font-size:11px;font-weight:700;}
.explore-note {margin:38px 0 0 312px;display:flex;justify-content:space-between;align-items:center;gap:24px;}
.explore-note h2 {font-size:22px;margin-bottom:6px;}
.explore-note p {font-size:12px;color:var(--muted);max-width:380px;}
.text-link {display:inline-flex;align-items:center;gap:9px;font-size:13px;font-weight:600;color:var(--forest);background:none;border:0;padding:0;}
.text-link svg {width:16px;height:16px;flex-shrink:0;}
.text-link:hover {text-decoration:underline;text-underline-offset:4px;}
.practice-dock {position:fixed;bottom:0;left:0;right:0;z-index:40;height:calc(var(--dock-height) + env(safe-area-inset-bottom,0px));padding-bottom:env(safe-area-inset-bottom,0px);background:rgba(255,254,251,.98);border-top:1px solid var(--line);box-shadow:0 -5px 24px #213c3407;}
.dock-inner {height:var(--dock-height);display:grid;grid-template-columns:144px minmax(0,1fr) 144px;align-items:center;gap:20px;max-width:960px;}
.step-button {height:46px;width:144px;display:flex;align-items:center;justify-content:center;gap:12px;border-radius:10px;background:var(--surface);border:1px solid #cbd6c9;color:var(--forest);font-size:13px;font-weight:600;}
.step-button:not(:disabled):hover {background:var(--sage);}
.step-next {background:var(--forest);border-color:var(--forest);color:white;}
.step-next:not(:disabled):hover {background:var(--forest-dark);}
.step-button:disabled {opacity:.35;}
.dock-position {text-align:center;font-variant-numeric:tabular-nums;line-height:1.4;}
.dock-position>span {display:block;font-size:10px;color:var(--muted);margin-bottom:4px;}
.dock-position strong {font-size:13px;font-weight:700;}
.dock-position strong>span {font-weight:400;color:var(--muted);}
.dock-progress {position:absolute;left:0;right:0;bottom:0;height:3px;background:#e7ede5;}
.dock-progress>span {display:block;height:100%;background:var(--forest);}
.library-toolbar {display:flex;justify-content:space-between;align-items:center;gap:20px;margin-bottom:20px;}
.search-box {position:relative;width:min(460px,100%);display:flex;align-items:center;}
.search-box svg {position:absolute;left:16px;color:var(--muted);width:18px;height:18px;pointer-events:none;}
.search-box input {width:100%;height:48px;border:1px solid #cfd8cc;border-radius:12px;background:var(--surface);padding:10px 16px 10px 46px;font-size:13px;color:var(--ink);}
.search-box input::placeholder {color:var(--muted);}
.result-count {font-size:12px;color:var(--muted);white-space:nowrap;}
.filter-row {display:flex;gap:8px;flex-wrap:wrap;margin-bottom:28px;}
.filter-chip {border:1px solid #d1dacf;background:transparent;color:var(--muted);padding:9px 15px;min-height:40px;border-radius:30px;font-size:11px;font-weight:500;}
.filter-chip:hover {border-color:var(--forest);color:var(--forest);}
.filter-chip.active {color:white;background:var(--forest);border-color:var(--forest);}
.exercise-grid {display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:20px;}
.exercise-card {background:var(--surface);border:1px solid var(--line);border-radius:16px;overflow:hidden;display:flex;flex-direction:column;min-width:0;}
.card-body {padding:24px;flex:1;display:flex;flex-direction:column;}
.card-top {display:flex;justify-content:space-between;align-items:center;gap:10px;margin-bottom:20px;}
.card-top .eyebrow {font-size:9px;}
.card-number {font-size:11px;color:var(--muted);font-variant-numeric:tabular-nums;}
.exercise-card h2 {font-size:25px;margin-bottom:12px;}
.exercise-card h2 a:hover {text-decoration:underline;text-underline-offset:4px;}
.exercise-card p {color:var(--muted);font-size:13px;line-height:1.75;margin-bottom:24px;}
.exercise-card .text-link {margin-top:auto;align-self:flex-start;min-height:28px;}
.card-poster {position:relative;display:block;width:112px;max-width:100%;margin:20px auto 0;border-radius:10px;background:transparent;aspect-ratio:9/16;overflow:hidden;}
.card-poster img {display:block;width:100%;height:100%;object-fit:contain;}
.card-poster>span {position:absolute;inset:0;margin:auto;display:grid;place-items:center;width:44px;height:44px;border-radius:50%;background:#fffefbe8;color:var(--forest);box-shadow:0 3px 15px #0002;}
.card-poster:hover>span {background:#fffefb;}
.library-return {margin-top:40px;}
.empty-state {grid-column:1/-1;text-align:center;padding:56px 24px;border:1px dashed #cbd6c9;border-radius:16px;}
.empty-state h2 {font-size:26px;}
.empty-state p {margin:12px 0 20px;color:var(--muted);font-size:14px;}
.detail-container {max-width:940px;}
.back-link {display:inline-flex;align-items:center;gap:9px;font-size:13px;color:var(--muted);margin-bottom:24px;min-height:28px;}
.back-link:hover {color:var(--forest);text-decoration:underline;}
.detail-page .exercise-overview {grid-template-columns:minmax(0,1.25fr) minmax(0,1fr);}
.daily-link {display:flex;justify-content:space-between;align-items:center;gap:20px;margin-top:24px;font-size:12px;color:var(--muted);}
.site-footer {background:#203e34;color:#d6e1d8;padding:36px 0 28px;}
.footer-inner {display:grid;grid-template-columns:1fr auto;gap:26px;align-items:center;}
.site-footer .brand-name {color:#fffefb;}
.site-footer .brand-sub {color:#bacdc0;}
.site-footer p {font-size:11px;color:#bacdc0;margin-top:12px;}
.footer-links {display:flex;gap:20px;flex-wrap:wrap;font-size:11px;}
.footer-links a:hover {text-decoration:underline;}
.footer-note {grid-column:1/-1;font-size:10px!important;margin-top:0!important;}
@media (min-width:1000px) {
 .practice-list-toggle {pointer-events:none;}
}
@media (max-width:1100px) {
 .container {width:calc(100% - 48px);}
 .practice-layout {grid-template-columns:240px minmax(0,1fr);gap:20px;}
 .exercise-view {padding:26px;}
 .exercise-overview {grid-template-columns:minmax(0,1.15fr) minmax(0,1fr);gap:20px;}
 .explore-note {margin-left:260px;}
 .step-title {font-size:11px;}
 .practice-step {padding:10px 8px;gap:9px;}
}
@media (max-width:999px) {
 .practice-layout {grid-template-columns:1fr;gap:20px;}
 .practice-list-toggle {cursor:pointer;border-bottom:0;min-height:72px;}
 .practice-list-toggle>svg {display:block;transition:transform .2s;}
 .practice-list-toggle[aria-expanded="true"]>svg {transform:rotate(180deg);}
 .practice-steps {display:none;max-height:340px;overflow:auto;overscroll-behavior:contain;border-top:1px solid var(--line);}
 .practice-steps.is-open {display:block;}
 .step-title {font-size:13px;}
 .practice-step {padding:10px 12px;}
 .explore-note {margin-left:0;}
 .exercise-grid {grid-template-columns:repeat(2,minmax(0,1fr));}
 .exercise-overview {grid-template-columns:minmax(0,1.25fr) minmax(0,1fr);gap:28px;}
 .exercise-view {padding:30px;}
 .footer-inner {grid-template-columns:1fr;}
 .footer-note {grid-column:auto;}
}
@media (max-width:700px) {
 :root {--dock-height:80px;}
 .container {width:calc(100% - 32px);}
 .nav-row {min-height:74px;gap:12px;}
 .brand-mark {width:34px;height:34px;}
 .brand-name {font-size:24px;}
 .brand-sub {font-size:8px;letter-spacing:.08em;}
 .mobile-menu-toggle {display:flex;}
 .nav-links {display:none;position:absolute;top:74px;left:0;right:0;flex-direction:column;align-items:stretch;gap:0;background:var(--surface);padding:10px 16px 18px;border-bottom:1px solid var(--line);box-shadow:0 10px 20px #213c3408;}
 .nav-links.open {display:flex;}
 .nav-link {min-height:48px;padding:12px;border-radius:8px;font-size:14px;}
 .nav-link.active {background:var(--sage);}
 .nav-link.active:after {display:none;}
 .page-main {padding:30px 0 40px;}
 .page-heading {margin-bottom:24px;}
 .page-heading h1 {font-size:38px;margin-top:8px;}
 .page-heading p {font-size:13px;line-height:1.75;}
 .practice-layout {gap:16px;}
 .practice-list-toggle {padding:15px 18px;min-height:68px;}
 .exercise-view {padding:22px 20px;border-radius:16px;scroll-margin-top:16px;}
 .exercise-heading {margin-bottom:22px;}
 .exercise-heading :is(h1,h2) {font-size:29px;margin:12px 0;}
 .exercise-heading p {font-size:13px;}
 .exercise-kicker {gap:8px;}
 .exercise-kicker .eyebrow {font-size:9px;}
 .step-label {font-size:10px;}
 .exercise-overview,.detail-page .exercise-overview {grid-template-columns:1fr;gap:22px;}
 .exercise-overview:has(.video-player),.detail-page .exercise-overview:has(.video-player) {grid-template-columns:1fr;}
 .exercise-media:has(.video-player) {width:min(100%,260px);justify-self:center;}
 .exercise-image {aspect-ratio:4/3;max-height:360px;}
 .exercise-summary {padding:0;}
 .exercise-summary>h3 {margin-bottom:14px;}
 .exercise-facts {grid-template-columns:minmax(0,2fr) minmax(0,1fr);gap:18px;}
 .exercise-facts>div:nth-child(n+3) {grid-column:1/-1;}
 .exercise-facts dd {font-size:13px;}
 .exercise-facts dt {font-size:10px;}
 .rest-note {border:0;padding:13px 15px;margin-top:18px;background:#f0f3ed;border-radius:9px;font-size:11px;}
 .exercise-instructions {margin-top:24px;padding-top:22px;}
 .instruction-heading {margin-bottom:18px;}
 .instruction-heading h3 {font-size:24px;}
 .exercise-instructions li {font-size:13px;gap:11px;line-height:1.85;}
 .exercise-instructions ol {gap:14px;}
 .explore-note {margin-top:28px;display:block;}
 .explore-note .text-link {margin-top:14px;}
 .explore-note h2 {font-size:22px;}
 .dock-inner {grid-template-columns:104px minmax(0,1fr) 104px;gap:8px;}
 .step-button {width:104px;height:43px;font-size:12px;gap:7px;border-radius:9px;}
 .step-button svg {width:16px;height:16px;}
 .dock-position strong {font-size:12px;white-space:nowrap;}
 .dock-position>span {font-size:9px;}
 .detail-page {padding-top:22px;}
 .back-link {margin-bottom:16px;font-size:12px;}
 .daily-link {display:block;}
 .daily-link .text-link {margin-top:8px;}
 .library-toolbar {gap:12px;}
 .search-box {flex:1;min-width:0;}
 .search-box input {font-size:12px;padding-left:40px;}
 .search-box svg {left:13px;width:16px;}
 .result-count {font-size:11px;}
 .filter-row {gap:6px;margin-bottom:22px;}
 .filter-chip {font-size:10px;min-height:40px;padding:9px 12px;}
 .exercise-grid {grid-template-columns:1fr;gap:14px;}
 .card-body {padding:22px;}
 .exercise-card h2 {font-size:25px;}
 .card-top {margin-bottom:14px;}
 .exercise-card p {font-size:12px;margin-bottom:18px;}
 .footer-links {gap:12px 20px;}
 .site-footer {padding:28px 0;}
 .footer-inner {gap:20px;}
}
@media (max-width:359px) {
 .dock-inner {grid-template-columns:88px minmax(0,1fr) 88px;gap:5px;}
 .step-button {width:88px;gap:5px;font-size:11px;}
 .dock-position>span {font-size:8px;}
 .dock-position strong {font-size:11px;}
 .exercise-view {padding:20px 16px;}
}
@media (prefers-reduced-motion:reduce) {
 *,*::before,*::after {transition:none!important;animation:none!important;scroll-behavior:auto!important;}
}

.video-player {position:relative;}
.video-start {position:absolute;inset:0;display:grid;place-items:center;width:100%;height:100%;padding:0;clip-path:inset(0 0 48px 0);border:0;background:transparent;color:var(--forest);cursor:pointer;}
.video-start[hidden] {display:none;}
.video-start>span {display:grid;place-items:center;width:60px;height:60px;background:#fffefbed;border:1px solid #ffffffa0;border-radius:50%;box-shadow:0 4px 24px #0002;}
.video-start svg {width:25px;height:25px;display:block;transform:translateX(-2px);}
.video-start:hover>span {background:#fffefb;}
.video-start:focus-visible {outline-offset:-5px;border-radius:12px;}