/* =========================================================
   MoveWell — core stylesheet
   Hand-written, no frameworks, no external fonts.
   ========================================================= */

:root{
  --ink:#14171a;
  --ink-2:#2c3138;
  --paper:#ffffff;
  --bone:#f7f6f1;
  --bone-2:#efeee6;
  --line:#e2e1d7;
  --line-2:#ecebe3;
  --muted:#616b64;
  --volt:#c9f24d;          /* primary accent — always with dark text on it */
  --volt-deep:#a8d425;
  --forest:#17352a;        /* dark green section background */
  --forest-2:#20493a;
  --clay:#e2603c;          /* secondary accent for tags/links */
  --clay-soft:#fdeee8;
  --sky:#e8f2ee;
  --shadow-sm:0 1px 2px rgba(20,23,26,.06),0 2px 10px rgba(20,23,26,.05);
  --shadow-md:0 8px 24px rgba(20,23,26,.10),0 2px 8px rgba(20,23,26,.05);
  --shadow-lg:0 24px 60px rgba(20,23,26,.16);
  --r:16px;
  --r-sm:10px;
  --wrap:1200px;
  --sans:-apple-system,BlinkMacSystemFont,"Segoe UI",Roboto,"Helvetica Neue",Arial,sans-serif;
  --mono:ui-monospace,SFMono-Regular,Menlo,Consolas,monospace;
}

*,*::before,*::after{box-sizing:border-box}
html{-webkit-text-size-adjust:100%;scroll-behavior:smooth}
body{margin:0;background:var(--paper);color:var(--ink);font-family:var(--sans);
  font-size:17px;line-height:1.65;-webkit-font-smoothing:antialiased}
img{max-width:100%;display:block;height:auto}
a{color:var(--clay);text-decoration:none}
a:hover{text-decoration:underline}
h1,h2,h3,h4{font-weight:800;line-height:1.12;letter-spacing:-.022em;color:var(--ink);margin:0 0 .5em}
h1{font-size:clamp(2.1rem,4.6vw,3.5rem)}
h2{font-size:clamp(1.55rem,2.7vw,2.2rem)}
h3{font-size:clamp(1.15rem,1.8vw,1.4rem);letter-spacing:-.015em}
h4{font-size:1.02rem;letter-spacing:-.01em}
p{margin:0 0 1.1em}
ul,ol{margin:0 0 1.1em;padding-left:1.25em}
li{margin:.3em 0}
hr{border:0;border-top:1px solid var(--line);margin:2.5rem 0}
small{font-size:.82rem}
strong{font-weight:800}
blockquote{margin:1.8rem 0;padding:1.2rem 1.5rem;background:var(--bone);border-left:4px solid var(--volt-deep);
  border-radius:0 var(--r-sm) var(--r-sm) 0;font-size:1.1rem;color:var(--ink-2);font-weight:500}
blockquote p:last-child{margin-bottom:0}
code{font-family:var(--mono);font-size:.9em;background:var(--bone-2);padding:.12em .4em;border-radius:5px}

.wrap{width:100%;max-width:var(--wrap);margin:0 auto;padding:0 22px}
.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:absolute;left:-999px;top:0;background:var(--ink);color:#fff;padding:.7rem 1.1rem;z-index:999;border-radius:0 0 8px 0}
.skip-link:focus{left:0}

/* ---------- buttons / pills ---------- */
.btn{display:inline-flex;align-items:center;justify-content:center;gap:.5rem;font-family:var(--sans);
  font-weight:700;font-size:.94rem;line-height:1;padding:.9rem 1.45rem;border-radius:999px;
  border:1px solid transparent;cursor:pointer;transition:transform .15s ease,background .15s ease,box-shadow .15s ease}
.btn:hover{text-decoration:none;transform:translateY(-1px)}
.btn-primary{background:var(--volt);color:var(--ink);box-shadow:0 6px 18px rgba(168,212,37,.35)}
.btn-primary:hover{background:var(--volt-deep)}
.btn-dark{background:var(--ink);color:#fff}
.btn-dark:hover{background:var(--ink-2)}
.btn-ghost{background:transparent;color:var(--ink);border-color:var(--line)}
.btn-ghost:hover{background:var(--bone);border-color:#d3d2c6}
.btn-light{background:#fff;color:var(--ink);box-shadow:var(--shadow-sm)}

.pill{display:inline-flex;align-items:center;gap:.35rem;font-size:.71rem;font-weight:800;
  letter-spacing:.08em;text-transform:uppercase;padding:.4rem .68rem;border-radius:999px;
  background:var(--bone-2);color:var(--ink-2);white-space:nowrap}
.pill-volt{background:var(--volt);color:var(--ink)}
.pill-clay{background:var(--clay-soft);color:#b8431f}
.pill-dark{background:var(--ink);color:#fff}
.pill-sky{background:var(--sky);color:var(--forest)}

.eyebrow{font-size:.73rem;font-weight:800;letter-spacing:.18em;text-transform:uppercase;
  color:var(--clay);margin:0 0 .7rem;display:block}

/* ---------- header ---------- */
.site-header{position:sticky;top:0;z-index:60;background:rgba(255,255,255,.97);border-bottom:1px solid var(--line)}
@media (min-width:821px){.site-header{background:rgba(255,255,255,.93);backdrop-filter:saturate(150%) blur(12px)}}
.header-inner{display:flex;align-items:center;gap:1.3rem;height:78px}
.brand{display:flex;align-items:center;gap:.6rem;color:var(--ink);flex-shrink:0}
.brand:hover{text-decoration:none}
.brand-mark{width:40px;height:40px;flex-shrink:0}
.brand-text{display:flex;flex-direction:column;line-height:1}
.brand-name{font-size:1.35rem;font-weight:900;letter-spacing:-.045em;text-transform:uppercase}
.brand-sub{font-size:.58rem;letter-spacing:.26em;text-transform:uppercase;color:var(--muted);margin-top:5px;font-weight:700}

.nav{margin-left:auto;display:flex;align-items:center;gap:.15rem}
.nav a{color:var(--ink-2);font-size:.91rem;font-weight:700;padding:.55rem .72rem;border-radius:8px;
  display:inline-flex;align-items:center;gap:.3rem}
.nav a:hover{background:var(--bone);color:var(--ink);text-decoration:none}
.nav a[aria-current="page"]{color:var(--ink);box-shadow:inset 0 -2px 0 var(--volt-deep)}
.has-drop{position:relative}
.has-drop > a::after{content:"";width:0;height:0;border:4px solid transparent;border-top-color:currentColor;margin-top:2px;opacity:.55}
.drop{position:absolute;top:calc(100% + 8px);left:0;min-width:240px;background:#fff;border:1px solid var(--line);
  border-radius:14px;box-shadow:var(--shadow-md);padding:.4rem;display:none;flex-direction:column}
.has-drop:hover .drop,.has-drop:focus-within .drop{display:flex}
.drop a{padding:.55rem .7rem;font-size:.89rem;font-weight:600;border-radius:8px}
.drop a:hover{background:var(--bone)}
.header-actions{display:flex;align-items:center;gap:.55rem}
.icon-btn{width:40px;height:40px;display:inline-flex;align-items:center;justify-content:center;
  border:1px solid var(--line);border-radius:50%;background:#fff;color:var(--ink);cursor:pointer}
.icon-btn:hover{background:var(--bone)}
.nav-toggle{display:none}

/* search panel */
.search-panel{display:none;border-bottom:1px solid var(--line);background:#fff;padding:1rem 0}
.search-panel.open{display:block}
.search-form{display:flex;gap:.6rem;max-width:640px;margin:0 auto}
.search-form input{flex:1;padding:.9rem 1.05rem;border:1px solid var(--line);border-radius:999px;
  font-size:1rem;font-family:var(--sans);background:var(--bone);color:var(--ink)}
.search-form input:focus{outline:2px solid var(--volt-deep);outline-offset:1px;background:#fff}

/* ---------- ad slots ---------- */
.ad{position:relative;display:flex;align-items:center;justify-content:center;
  background:repeating-linear-gradient(45deg,#faf9f4,#faf9f4 10px,#f2f1e9 10px,#f2f1e9 20px);
  border:1px dashed #d5d3c6;border-radius:12px;color:#7d837c;font-size:.66rem;font-weight:800;
  letter-spacing:.18em;text-transform:uppercase;text-align:center;padding:.8rem;overflow:hidden}
.ad span{opacity:.9}
.ad-leaderboard{min-height:100px;margin:2.2rem 0}
.ad-inline{min-height:280px;margin:2.4rem 0}
.ad-square{min-height:250px}
.ad-footer{min-height:90px;margin:0 0 1.2rem}
.ad-col{min-height:600px}

/* ---------- hero ---------- */
.hero{position:relative;background:var(--bone);border-bottom:1px solid var(--line);overflow:hidden}
.hero::before{content:"";position:absolute;right:-8%;top:-30%;width:620px;height:620px;border-radius:50%;
  background:radial-gradient(circle,rgba(201,242,77,.55),transparent 66%);pointer-events:none}
.hero-inner{display:grid;grid-template-columns:1.02fr .98fr;gap:3.2rem;align-items:center;
  padding:4rem 0 4.2rem;position:relative}
.hero h1{margin-bottom:1.1rem}
.hero h1 mark{background:linear-gradient(180deg,transparent 58%,var(--volt) 58%);color:inherit;padding:0 .08em}
.hero-lede{font-size:1.13rem;color:var(--ink-2);max-width:44ch;margin-bottom:1.7rem}
.hero-actions{display:flex;gap:.7rem;flex-wrap:wrap;margin-bottom:2rem}
.hero-stats{display:flex;gap:2.2rem;flex-wrap:wrap;border-top:1px solid var(--line);padding-top:1.3rem}
.hero-stats b{display:block;font-size:1.5rem;font-weight:900;letter-spacing:-.03em;line-height:1.15}
.hero-stats span{font-size:.72rem;letter-spacing:.12em;text-transform:uppercase;color:var(--muted);font-weight:700}
.hero-media{position:relative}
.hero-media img{width:100%;aspect-ratio:4/3;object-fit:cover;border-radius:calc(var(--r) + 10px);box-shadow:var(--shadow-lg)}
.hero-chip{position:absolute;left:-16px;bottom:24px;background:#fff;border-radius:14px;box-shadow:var(--shadow-md);
  padding:.85rem 1.05rem;display:flex;gap:.7rem;align-items:center;max-width:270px}
.hero-chip .ic{width:36px;height:36px;border-radius:50%;background:var(--volt);display:grid;place-items:center;flex-shrink:0;color:var(--ink)}
.hero-chip b{display:block;font-size:.85rem;line-height:1.25}
.hero-chip span{font-size:.75rem;color:var(--muted)}

/* ---------- sections ---------- */
.section{padding:3.4rem 0}
.section-tight{padding:2.4rem 0}
.section-head{display:flex;align-items:flex-end;justify-content:space-between;gap:1.5rem;
  margin-bottom:2rem;flex-wrap:wrap}
.section-head h2{margin:0}
.section-head p{margin:.4rem 0 0;color:var(--muted);font-size:.97rem;max-width:60ch}
.link-arrow{font-weight:800;font-size:.89rem;display:inline-flex;align-items:center;gap:.4rem;white-space:nowrap;color:var(--ink)}
.link-arrow:hover{color:var(--clay);text-decoration:none}

/* ---------- category grid ---------- */
.cat-grid{display:grid;grid-template-columns:repeat(3,1fr);gap:1.1rem}
.cat-card{position:relative;background:#fff;border:1px solid var(--line);border-radius:var(--r);
  padding:1.5rem 1.4rem;color:var(--ink);transition:.18s ease;overflow:hidden;display:block}
.cat-card:hover{transform:translateY(-3px);box-shadow:var(--shadow-md);border-color:#cfd3c3;text-decoration:none}
.cat-card .emoji{font-size:1.6rem;display:block;margin-bottom:.6rem}
.cat-card b{display:block;font-size:1.05rem;font-weight:800;letter-spacing:-.015em;margin-bottom:.25rem}
.cat-card p{font-size:.86rem;color:var(--muted);margin:0}
.cat-card .count{position:absolute;top:1.2rem;right:1.2rem;font-size:.7rem;font-weight:800;
  letter-spacing:.08em;text-transform:uppercase;color:var(--muted)}

/* ---------- age group strip ---------- */
.age-strip{display:grid;grid-template-columns:repeat(5,1fr);gap:.7rem}
.age-card{background:#fff;border:1px solid var(--line);border-radius:12px;padding:1rem .85rem;
  text-align:center;color:var(--ink);transition:.18s ease}
.age-card:hover{background:var(--forest);color:#fff;border-color:var(--forest);text-decoration:none}
.age-card:hover span{color:#b9c9bf}
.age-card .emoji{font-size:1.3rem;display:block;margin-bottom:.3rem}
.age-card b{font-size:.85rem;display:block;font-weight:800}
.age-card span{font-size:.71rem;color:var(--muted);display:block;margin-top:.15rem}

/* ---------- cards ---------- */
.grid{display:grid;gap:1.5rem}
.grid-3{grid-template-columns:repeat(3,1fr)}
.grid-2{grid-template-columns:repeat(2,1fr)}
.grid-4{grid-template-columns:repeat(4,1fr)}

.card{background:#fff;border:1px solid var(--line);border-radius:var(--r);overflow:hidden;
  display:flex;flex-direction:column;transition:transform .18s ease,box-shadow .18s ease}
.card:hover{transform:translateY(-4px);box-shadow:var(--shadow-md)}
.card-media{position:relative;aspect-ratio:4/3;overflow:hidden;background:var(--bone-2);display:block}
.card-media img{width:100%;height:100%;object-fit:cover;transition:transform .5s ease}
.card:hover .card-media img{transform:scale(1.045)}
.card-tags{position:absolute;top:.7rem;left:.7rem;display:flex;gap:.35rem;flex-wrap:wrap;right:.7rem}
.card-body{padding:1.15rem 1.2rem 1.25rem;display:flex;flex-direction:column;flex:1}
.card-body h3{font-size:1.1rem;margin-bottom:.4rem;letter-spacing:-.018em}
.card-body h3 a{color:var(--ink)}
.card-body h3 a:hover{color:var(--clay);text-decoration:none}
.card-desc{font-size:.89rem;color:var(--muted);margin:0 0 1rem}
.card-foot{margin-top:auto;display:flex;align-items:center;justify-content:space-between;gap:.6rem;
  border-top:1px solid var(--line-2);padding-top:.8rem;font-size:.78rem;color:var(--muted)}
.meta-row{display:flex;align-items:center;gap:.9rem;flex-wrap:wrap;font-size:.8rem;color:var(--muted)}
.meta-row .m{display:inline-flex;align-items:center;gap:.32rem}
.meta-row svg{width:15px;height:15px;stroke:currentColor;fill:none;stroke-width:1.9;opacity:.75}
.rating{display:inline-flex;align-items:center;gap:.28rem;font-weight:800;color:var(--ink);font-size:.8rem}
.rating .stars{color:var(--volt-deep);letter-spacing:.05em}

/* featured banner */
.feature-hero{display:grid;grid-template-columns:1.08fr 1fr;background:#fff;border:1px solid var(--line);
  border-radius:calc(var(--r) + 4px);overflow:hidden;margin-bottom:1.5rem;
  transition:transform .18s ease,box-shadow .18s ease}
.feature-hero:hover{transform:translateY(-3px);box-shadow:var(--shadow-md)}
.feature-hero .fh-media{position:relative;min-height:350px;overflow:hidden;background:var(--bone-2)}
.feature-hero .fh-media img{position:absolute;inset:0;width:100%;height:100%;object-fit:cover;transition:transform .6s ease}
.feature-hero:hover .fh-media img{transform:scale(1.03)}
.feature-hero .fh-media .card-tags{position:absolute;top:.9rem;left:.9rem;right:auto;z-index:1}
.feature-hero .fh-body{padding:2.2rem 2.4rem;display:flex;flex-direction:column;justify-content:center}
.feature-hero h2{font-size:clamp(1.5rem,2.4vw,2.05rem);margin-bottom:.6rem}
.feature-hero h2 a{color:var(--ink)}
.feature-hero h2 a:hover{color:var(--clay);text-decoration:none}
.feature-hero .fh-desc{color:var(--ink-2);font-size:.97rem;margin-bottom:1.1rem}
.feature-hero .fh-meta{display:flex;align-items:center;gap:1.1rem;flex-wrap:wrap;font-size:.83rem;
  color:var(--muted);border-top:1px solid var(--line-2);padding-top:.9rem;margin-bottom:1.2rem}
.feature-hero .btn{align-self:flex-start}

/* blog rows */
.post-row{display:grid;grid-template-columns:270px 1fr;gap:1.6rem;background:#fff;border:1px solid var(--line);
  border-radius:var(--r);overflow:hidden;transition:transform .18s ease,box-shadow .18s ease}
.post-row:hover{transform:translateY(-3px);box-shadow:var(--shadow-md)}
.post-row .thumb{aspect-ratio:4/3;overflow:hidden;background:var(--bone-2)}
.post-row .thumb img{width:100%;height:100%;object-fit:cover}
.post-row .body{padding:1.35rem 1.6rem 1.35rem 0;display:flex;flex-direction:column}
.post-row h3{font-size:1.25rem;margin-bottom:.4rem}
.post-row h3 a{color:var(--ink)}
.post-row h3 a:hover{color:var(--clay);text-decoration:none}
.post-row p{font-size:.92rem;color:var(--muted);margin-bottom:.8rem}
.post-meta{font-size:.78rem;color:var(--muted);display:flex;gap:.6rem;align-items:center;flex-wrap:wrap;margin-top:auto}
.post-meta .sep{width:4px;height:4px;border-radius:50%;background:#c3c8bf}

/* ---------- filters ---------- */
.filter-bar{display:flex;gap:.5rem;flex-wrap:wrap;margin-bottom:1.6rem;align-items:center}
.filter-label{font-size:.72rem;font-weight:800;letter-spacing:.14em;text-transform:uppercase;color:var(--muted);margin-right:.3rem}
.chip{font-size:.83rem;font-weight:700;padding:.5rem .95rem;border-radius:999px;border:1px solid var(--line);
  background:#fff;color:var(--ink-2);cursor:pointer;font-family:var(--sans)}
.chip:hover{border-color:#c9ccbf;color:var(--ink);text-decoration:none}
.chip.active{background:var(--ink);color:#fff;border-color:var(--ink)}
.filter-count{font-size:.84rem;color:var(--muted);margin-bottom:1.2rem}
.filter-count b{color:var(--ink)}

/* ---------- newsletter ---------- */
.newsletter{background:var(--forest);color:#fff;border-radius:22px;padding:3.2rem 2.6rem;position:relative;overflow:hidden}
.newsletter::after{content:"";position:absolute;right:-70px;top:-90px;width:340px;height:340px;border-radius:50%;
  background:radial-gradient(circle,rgba(201,242,77,.5),transparent 68%)}
.newsletter h2{color:#fff;margin-bottom:.5rem}
.newsletter p{color:#cfdcd3;max-width:54ch}
.newsletter form{display:flex;gap:.6rem;max-width:500px;margin-top:1.5rem;flex-wrap:wrap;position:relative;z-index:1}
.newsletter input{flex:1;min-width:220px;padding:.95rem 1.15rem;border-radius:999px;border:1px solid rgba(255,255,255,.24);
  background:rgba(255,255,255,.09);color:#fff;font-size:.96rem;font-family:var(--sans)}
.newsletter input::placeholder{color:#a9bcae}
.newsletter .fine{font-size:.74rem;color:#a9bcae;margin-top:.9rem}
.newsletter .form-status{background:rgba(201,242,77,.16);border-color:rgba(201,242,77,.5);color:#e8ffc0}

/* ---------- forms ---------- */
.form-card{background:#fff;border:1px solid var(--line);border-radius:var(--r);padding:2rem;box-shadow:var(--shadow-sm)}
.field{margin-bottom:1.15rem}
.field label{display:block;font-size:.84rem;font-weight:800;margin-bottom:.4rem}
.field .hint{font-weight:500;color:var(--muted);font-size:.78rem}
.field input,.field textarea,.field select{width:100%;padding:.82rem .95rem;border:1px solid var(--line);
  border-radius:10px;font-family:var(--sans);font-size:.96rem;color:var(--ink);background:var(--bone)}
.field input:focus,.field textarea:focus,.field select:focus{outline:2px solid var(--volt-deep);outline-offset:1px;background:#fff}
.field textarea{min-height:150px;resize:vertical}
.field-row{display:grid;grid-template-columns:1fr 1fr;gap:1rem}
.checkline{display:flex;gap:.6rem;align-items:flex-start;font-size:.85rem;color:var(--ink-2)}
.checkline input{width:auto;margin-top:.25rem}
.form-note{font-size:.79rem;color:var(--muted)}
.form-status{display:none;margin-top:1rem;padding:.9rem 1.1rem;border-radius:10px;font-size:.9rem;
  background:var(--sky);color:var(--forest);border:1px solid #cfe2d8}
.form-status.show{display:block}

/* ---------- page head / breadcrumbs ---------- */
.page-head{padding:2.6rem 0 2.2rem;border-bottom:1px solid var(--line);background:var(--bone)}
.page-head h1{margin-bottom:.7rem;max-width:26ch}
.page-head p{color:var(--ink-2);max-width:66ch;margin-bottom:0;font-size:1.05rem}
.crumbs{display:flex;gap:.45rem;align-items:center;font-size:.78rem;color:var(--muted);margin-bottom:1.1rem;flex-wrap:wrap}
.crumbs a{color:var(--muted)}
.crumbs a:hover{color:var(--clay)}
.crumbs span.cur{color:var(--ink);font-weight:700}

/* ---------- layout ---------- */
.layout{display:grid;grid-template-columns:minmax(0,1fr) 320px;gap:3.2rem;padding:2.8rem 0 3.6rem;align-items:start}
.prose{font-size:1.03rem;color:var(--ink-2)}
.prose h2{margin-top:2.3rem;color:var(--ink)}
.prose h3{margin-top:1.8rem;color:var(--ink)}
.prose h2:first-child,.prose h3:first-child{margin-top:0}
.prose > p:first-of-type{font-size:1.15rem;color:var(--ink)}
.prose img{border-radius:var(--r);margin:1.8rem 0}
.prose li::marker{color:var(--clay)}
.prose a{border-bottom:1px solid rgba(226,96,60,.35)}
.prose a:hover{text-decoration:none;border-bottom-color:var(--clay)}

.callout{background:var(--bone);border:1px solid var(--line);border-left:4px solid var(--forest);
  border-radius:0 12px 12px 0;padding:1.15rem 1.35rem;margin:1.9rem 0;font-size:.96rem}
.callout h4{margin:0 0 .4rem;font-size:.93rem;letter-spacing:0;text-transform:uppercase;letter-spacing:.08em;font-size:.75rem}
.callout p:last-child{margin-bottom:0}
.callout-volt{border-left-color:var(--volt-deep);background:#fbfef0}
.callout-warn{border-left-color:var(--clay);background:#fff8f5}

.toc{background:var(--bone);border:1px solid var(--line);border-radius:var(--r);padding:1.2rem 1.4rem;margin:2rem 0}
.toc h4{margin:0 0 .6rem;font-size:.74rem;letter-spacing:.14em;text-transform:uppercase;color:var(--muted)}
.toc ol{margin:0;padding-left:1.1em;font-size:.91rem}

/* ---------- exercise page ---------- */
.ex-hero{padding:2rem 0 0}
.ex-hero-grid{display:grid;grid-template-columns:1.02fr .98fr;gap:2.8rem;align-items:start}
.ex-title{font-size:clamp(1.9rem,3.7vw,2.9rem);margin-bottom:.7rem}
.ex-intro{font-size:1.04rem;color:var(--ink-2)}
.ex-media{position:relative;border-radius:calc(var(--r) + 6px);overflow:hidden;box-shadow:var(--shadow-md)}
.ex-media img{width:100%;aspect-ratio:4/3;object-fit:cover}
.byline{display:flex;align-items:center;gap:.75rem;margin:1.2rem 0}
.avatar{width:42px;height:42px;border-radius:50%;background:var(--forest);color:#fff;display:grid;place-items:center;
  font-size:.95rem;font-weight:800;flex-shrink:0;letter-spacing:.02em}
.avatar-lg{width:58px;height:58px;font-size:1.1rem}
.byline b{display:block;font-size:.89rem;line-height:1.3}
.byline span{font-size:.77rem;color:var(--muted)}

.spec-bars{display:grid;grid-template-columns:repeat(4,1fr);gap:.7rem;margin:1.6rem 0;border-top:1px solid var(--line);
  border-bottom:1px solid var(--line);padding:1.1rem 0}
.spec{text-align:center;border-right:1px solid var(--line-2);padding:0 .3rem}
.spec:last-child{border-right:0}
.spec b{display:block;font-size:.95rem;line-height:1.25;font-weight:800;letter-spacing:-.01em}
.spec span{font-size:.67rem;letter-spacing:.12em;text-transform:uppercase;color:var(--muted);font-weight:700}

/* facts table */
.facts{display:grid;grid-template-columns:repeat(2,1fr);gap:.6rem 1.6rem;background:var(--bone);
  border:1px solid var(--line);border-radius:var(--r);padding:1.3rem 1.5rem;margin:1.6rem 0}
.facts div{display:flex;justify-content:space-between;gap:1rem;font-size:.88rem;
  border-bottom:1px dashed var(--line);padding:.35rem 0}
.facts div:last-child{border-bottom:0}
.facts dt{color:var(--muted);font-weight:600}
.facts dd{margin:0;font-weight:800;text-align:right}

/* muscles */
.muscles{display:grid;grid-template-columns:1fr 1fr;gap:1rem;margin:1.6rem 0}
.muscle-box{background:#fff;border:1px solid var(--line);border-radius:12px;padding:1rem 1.2rem}
.muscle-box h4{margin:0 0 .5rem;font-size:.72rem;letter-spacing:.13em;text-transform:uppercase;color:var(--muted)}
.muscle-box ul{margin:0;padding-left:1.05em;font-size:.91rem}
.muscle-box li::marker{color:var(--volt-deep)}
.muscle-box.prim{background:var(--forest);border-color:var(--forest);color:#fff}
.muscle-box.prim h4{color:#a9bcae}
.muscle-box.prim li::marker{color:var(--volt)}

/* steps */
.steps{list-style:none;counter-reset:step;padding:0;margin:0}
.steps li{counter-increment:step;position:relative;padding:0 0 1.7rem 3.5rem;margin:0;
  border-left:2px solid var(--line);margin-left:1.15rem}
.steps li:last-child{border-left-color:transparent;padding-bottom:0}
.steps li::before{content:counter(step);position:absolute;left:-1.2rem;top:-2px;width:2.3rem;height:2.3rem;
  border-radius:50%;background:var(--ink);color:#fff;display:grid;place-items:center;font-size:.95rem;
  font-weight:800;box-shadow:0 0 0 5px #fff}
.steps h4{margin:0 0 .35rem;font-size:1rem}
.steps p{font-size:.97rem;color:var(--ink-2);margin:0}

/* faults / mistakes */
.fault-list{display:grid;gap:.8rem;margin:1.6rem 0}
.fault{background:#fff;border:1px solid var(--line);border-left:4px solid var(--clay);border-radius:0 12px 12px 0;padding:1rem 1.2rem}
.fault b{display:block;font-size:.95rem;margin-bottom:.2rem}
.fault p{margin:0;font-size:.9rem;color:var(--ink-2)}

/* cues */
.cues{background:var(--forest);color:#fff;border-radius:var(--r);padding:1.6rem 1.7rem;margin:2rem 0}
.cues h3{color:#fff;margin-bottom:.9rem;font-size:1.05rem}
.cues ul{margin:0;padding-left:1.1em;font-size:.94rem;color:#d8e4dc}
.cues li::marker{color:var(--volt)}
.cues li+li{margin-top:.5rem}

/* safety */
.safety{background:#fff8f5;border:1px solid #f4d3c7;border-radius:var(--r);padding:1.3rem 1.5rem;margin:2rem 0}
.safety h3{font-size:1rem;margin-bottom:.5rem;color:#b8431f}
.safety p{margin:0;font-size:.93rem;color:var(--ink-2)}

.faq{border-top:1px solid var(--line);margin-top:2.6rem;padding-top:.4rem}
.faq details{border-bottom:1px solid var(--line)}
.faq summary{cursor:pointer;list-style:none;padding:1.05rem 2.2rem 1.05rem 0;font-weight:800;font-size:.98rem;
  position:relative;color:var(--ink)}
.faq summary::-webkit-details-marker{display:none}
.faq summary::after{content:"+";position:absolute;right:.2rem;top:50%;transform:translateY(-50%);
  font-size:1.4rem;color:var(--clay);line-height:1}
.faq details[open] summary::after{content:"–"}
.faq .answer{padding:0 2.2rem 1.2rem 0;font-size:.94rem;color:var(--ink-2)}
.faq .answer p:last-child{margin-bottom:0}

.author-box{display:flex;gap:1.1rem;background:var(--bone);border:1px solid var(--line);border-radius:var(--r);
  padding:1.4rem;margin:2.4rem 0;align-items:flex-start}
.author-box p{font-size:.89rem;margin:0;color:var(--muted)}
.author-box b{display:block;font-size:1rem;margin-bottom:.2rem}

.share-row{display:flex;gap:.5rem;align-items:center;margin:1.7rem 0;flex-wrap:wrap}
.share-row span{font-size:.72rem;letter-spacing:.12em;text-transform:uppercase;color:var(--muted);font-weight:800}
.share-row a{width:36px;height:36px;border-radius:50%;border:1px solid var(--line);display:grid;place-items:center;
  color:var(--ink-2);background:#fff;font-weight:800;font-size:.85rem}
.share-row a:hover{background:var(--volt);color:var(--ink);text-decoration:none;border-color:var(--volt)}

/* sidebar */
.sidebar{display:flex;flex-direction:column;gap:1.5rem}
.widget{background:#fff;border:1px solid var(--line);border-radius:var(--r);padding:1.35rem 1.4rem}
.widget h3{font-size:1rem;margin-bottom:.9rem}
.widget-list{list-style:none;margin:0;padding:0}
.widget-list li{display:flex;gap:.75rem;padding:.6rem 0;border-bottom:1px solid var(--line-2)}
.widget-list li:last-child{border-bottom:0;padding-bottom:0}
.widget-list img{width:62px;height:62px;border-radius:9px;object-fit:cover;flex-shrink:0}
.widget-list b{font-size:.86rem;line-height:1.35;display:block;color:var(--ink)}
.widget-list b a{color:var(--ink)}
.widget-list b a:hover{color:var(--clay);text-decoration:none}
.widget-list span{font-size:.74rem;color:var(--muted)}
.tag-cloud{display:flex;flex-wrap:wrap;gap:.4rem}
.tag-cloud a{font-size:.78rem;padding:.32rem .62rem;border-radius:999px;background:var(--bone);
  border:1px solid var(--line);color:var(--ink-2);font-weight:600}
.tag-cloud a:hover{background:#fff;color:var(--clay);text-decoration:none;border-color:#d9d8cb}

/* ---------- legal ---------- */
.legal h2{font-size:1.38rem;margin-top:2.1rem}
.legal h3{font-size:1.08rem;margin-top:1.5rem}
.legal p,.legal li{font-size:.97rem;color:var(--ink-2)}
.legal .updated{font-size:.82rem;color:var(--muted);background:#fff;border:1px solid var(--line);
  display:inline-block;padding:.35rem .8rem;border-radius:999px;margin-bottom:1.6rem}

/* ---------- team ---------- */
.team-grid{display:grid;grid-template-columns:repeat(3,1fr);gap:1.5rem}
.team-card{background:#fff;border:1px solid var(--line);border-radius:var(--r);padding:1.7rem;text-align:center}
.team-card .avatar{width:78px;height:78px;font-size:1.5rem;margin:0 auto .9rem;background:var(--forest)}
.team-card h3{font-size:1.08rem;margin-bottom:.15rem}
.team-card .role{font-size:.72rem;letter-spacing:.13em;text-transform:uppercase;color:var(--clay);font-weight:800;margin-bottom:.7rem}
.team-card p{font-size:.89rem;color:var(--muted);margin:0}

/* ---------- 404 ---------- */
.error-page{text-align:center;padding:5rem 0}
.error-page .code{font-size:clamp(5rem,16vw,9rem);line-height:.9;color:var(--bone-2);margin:0;font-weight:900;letter-spacing:-.05em}

/* ---------- footer ---------- */
.site-footer{background:var(--ink);color:#a8b0aa;margin-top:3.5rem;padding:3.4rem 0 0;font-size:.91rem}
.footer-grid{display:grid;grid-template-columns:1.6fr 1fr 1fr 1fr;gap:2.2rem;padding-bottom:2.6rem}
.site-footer h4{color:#fff;font-size:.73rem;letter-spacing:.16em;text-transform:uppercase;margin:0 0 1rem}
.site-footer ul{list-style:none;margin:0;padding:0}
.site-footer li{margin:.42rem 0}
.site-footer a{color:#a8b0aa}
.site-footer a:hover{color:var(--volt);text-decoration:none}
.footer-brand .brand-name{color:#fff}
.footer-brand .brand-sub{color:#7d867f}
.footer-brand p{margin:1rem 0 0;max-width:34ch;font-size:.87rem;color:#8d968f}
.footer-social{display:flex;gap:.5rem;margin-top:1.2rem}
.footer-social a{width:34px;height:34px;border-radius:50%;border:1px solid #343b36;display:grid;place-items:center;color:#a8b0aa}
.footer-social a:hover{background:#232a26;color:var(--volt);border-color:#454d47}
.footer-bottom{border-top:1px solid #2c332e;padding:1.4rem 0;display:flex;justify-content:space-between;
  gap:1rem;flex-wrap:wrap;font-size:.79rem;color:#7d867f}
.footer-bottom a{color:#8d968f}

/* ---------- cookie banner ---------- */
.cookie-banner{position:fixed;left:0;right:0;bottom:0;z-index:90;background:#fff;border-top:1px solid var(--line);
  box-shadow:0 -8px 30px rgba(20,23,26,.14);padding:1.1rem 0;display:none}
.cookie-banner.show{display:block}
.cookie-inner{display:flex;gap:1.5rem;align-items:center;justify-content:space-between;flex-wrap:wrap}
.cookie-inner p{margin:0;font-size:.86rem;color:var(--ink-2);max-width:72ch}
.cookie-actions{display:flex;gap:.5rem;flex-wrap:wrap}
.cookie-actions .btn{padding:.65rem 1.1rem;font-size:.83rem}

/* ---------- back to top ---------- */
.to-top{position:fixed;right:18px;bottom:18px;width:44px;height:44px;border-radius:50%;background:var(--ink);
  color:#fff;display:grid;place-items:center;z-index:70;box-shadow:var(--shadow-md);opacity:0;
  pointer-events:none;transition:opacity .2s ease;border:0;cursor:pointer}
.to-top.show{opacity:1;pointer-events:auto}

/* =========================================================
   Responsive
   ========================================================= */
@media (max-width:1040px){
  .layout{grid-template-columns:minmax(0,1fr);gap:2.4rem}
  .sidebar{display:grid;grid-template-columns:1fr 1fr;gap:1.2rem}
  .hero-inner{grid-template-columns:1fr;gap:2rem;padding:2.6rem 0 3rem}
  .hero-media{order:-1}
  .ex-hero-grid{grid-template-columns:1fr;gap:1.8rem}
  .ex-media{order:-1}
  .grid-3,.grid-4{grid-template-columns:repeat(2,1fr)}
  .cat-grid{grid-template-columns:1fr 1fr}
  .age-strip{grid-template-columns:repeat(3,1fr)}
  .team-grid{grid-template-columns:1fr 1fr}
  .footer-grid{grid-template-columns:1fr 1fr;gap:1.8rem}
  .feature-hero{grid-template-columns:1fr}
  .feature-hero .fh-media{min-height:0;aspect-ratio:16/10}
  .feature-hero .fh-body{padding:1.6rem 1.5rem}
}
@media (max-width:820px){
  .nav{position:fixed;top:78px;left:0;right:0;bottom:0;z-index:85;background:#fff;flex-direction:column;
    align-items:stretch;padding:.6rem 1.2rem 3rem;gap:.1rem;display:none;overflow-y:auto;border-top:1px solid var(--line)}
  .nav.open{display:flex}
  .nav a{padding:.85rem .6rem;font-size:1rem;border-bottom:1px solid var(--line-2);border-radius:0}
  .has-drop > a{font-weight:900;font-size:.76rem;letter-spacing:.13em;text-transform:uppercase;color:var(--muted);
    padding-top:1.2rem;border-bottom:0}
  .has-drop > a:hover{background:transparent;color:var(--ink)}
  .has-drop .drop{position:static;display:flex;border:0;box-shadow:none;padding:0 0 0 .75rem;min-width:0;
    border-left:2px solid var(--line);margin-left:.6rem}
  .has-drop .drop a{font-size:.96rem;font-weight:600}
  .has-drop > a::after{display:none}
  .header-cta{display:none}
  .nav-toggle{display:inline-flex}
  .header-inner{height:68px;gap:.6rem}
  .nav{top:68px}
  .brand-name{font-size:1.15rem}
  .post-row{grid-template-columns:1fr}
  .post-row .thumb{aspect-ratio:16/9}
  .post-row .body{padding:1.2rem 1.3rem 1.4rem}
  .field-row{grid-template-columns:1fr}
  .newsletter{padding:2.3rem 1.4rem}
  .spec-bars{grid-template-columns:1fr 1fr;gap:.3rem}
  .spec:nth-child(2){border-right:0}
  .facts{grid-template-columns:1fr}
  .sidebar{grid-template-columns:1fr}
  .section{padding:2.4rem 0}
  .page-head{padding:1.9rem 0 1.6rem}
  .hero-chip{position:static;margin-top:.7rem;max-width:none;justify-content:flex-start}
  .muscles{grid-template-columns:1fr}
}
@media (max-width:560px){
  body{font-size:16px}
  .grid-3,.grid-4,.grid-2{grid-template-columns:1fr}
  .cat-grid{grid-template-columns:1fr}
  .age-strip{grid-template-columns:repeat(2,1fr)}
  .team-grid{grid-template-columns:1fr}
  .footer-grid{grid-template-columns:1fr}
  .ad-leaderboard{min-height:90px}
  .ad-inline{min-height:250px}
  .footer-bottom{flex-direction:column}
}

@media print{
  .site-header,.site-footer,.sidebar,.cookie-banner,.to-top,.ad,.share-row,.newsletter,.hero-actions,.header-actions{display:none!important}
  body{background:#fff;font-size:11.5pt}
  .layout,.ex-hero-grid{display:block}
  .ex-media img{max-height:240px;object-fit:cover}
  a{color:#000;text-decoration:none}
  .steps li{border-left-color:#ccc}
}