:root{--bg:#020305;--surface:#0a0c10;--surface2:#10131a;--text:#fff;--muted:#9aa1af;--orange:#ff5500;--blue:#00b0ff;--green:#ccff00;--border:rgba(255,255,255,.09)}
*{box-sizing:border-box}html{scroll-behavior:smooth}body{margin:0;background:var(--bg);color:var(--text);font-family:'Plus Jakarta Sans',system-ui,sans-serif;-webkit-font-smoothing:antialiased}a{color:inherit;text-decoration:none}.wrap{width:min(1180px,calc(100% - 36px));margin:auto}.site-header{position:sticky;top:0;z-index:50;background:rgba(2,3,5,.88);backdrop-filter:blur(18px);border-bottom:1px solid var(--border)}.header-inner{min-height:76px;display:flex;align-items:center;justify-content:space-between;gap:20px}.brand img{width:210px;max-width:42vw;display:block}.nav{display:flex;align-items:center;gap:15px;color:var(--muted);font-weight:700;font-size:.82rem}.nav a:hover{color:#fff}.lang{display:inline-flex;border:1px solid var(--border);border-radius:999px;padding:4px;background:rgba(255,255,255,.04)}.lang a{padding:7px 10px;border-radius:999px;font-size:.75rem}.lang .active{background:#fff;color:#000}.hero{padding:84px 0 42px;background:radial-gradient(circle at 50% 0,rgba(255,85,0,.14),transparent 44%)}.eyebrow{display:inline-flex;gap:8px;align-items:center;color:#d8dde7;border:1px solid var(--border);background:rgba(255,255,255,.03);padding:7px 12px;border-radius:999px;font-size:.74rem;font-weight:800;letter-spacing:.06em;text-transform:uppercase}.eyebrow:before{content:'';width:7px;height:7px;border-radius:50%;background:var(--green);box-shadow:0 0 10px var(--green)}h1{font-size:clamp(2.25rem,5vw,4.6rem);line-height:1.02;letter-spacing:-.055em;margin:20px 0 18px;max-width:980px}.lead{color:var(--muted);font-size:clamp(1rem,2vw,1.18rem);line-height:1.75;max-width:860px}.breadcrumb{color:var(--muted);font-size:.82rem;margin-bottom:20px}.breadcrumb a:hover{color:#fff}.toolbar{display:flex;gap:12px;flex-wrap:wrap;margin:28px 0}.search{flex:1;min-width:260px;background:var(--surface);border:1px solid var(--border);border-radius:14px;padding:15px 16px;color:#fff;outline:none;font-size:1rem}.search:focus{border-color:rgba(255,85,0,.6);box-shadow:0 0 0 4px rgba(255,85,0,.08)}.btn{display:inline-flex;align-items:center;justify-content:center;gap:8px;padding:13px 18px;border-radius:999px;font-weight:800;font-size:.88rem;border:1px solid var(--border);background:#fff;color:#000}.btn.secondary{background:transparent;color:#fff}.btn.orange{background:var(--orange);color:#fff;border-color:var(--orange)}.section{padding:36px 0 70px}.section-title{font-size:clamp(1.6rem,3vw,2.4rem);letter-spacing:-.035em;margin:0 0 10px}.section-copy{color:var(--muted);line-height:1.7;max-width:820px}.category-grid{display:grid;grid-template-columns:repeat(4,1fr);gap:12px;margin-top:24px}.category-card{background:linear-gradient(145deg,var(--surface),#07090d);border:1px solid var(--border);padding:18px;border-radius:18px;transition:.2s}.category-card:hover,.exercise-card:hover{transform:translateY(-2px);border-color:rgba(255,85,0,.45)}.category-card strong{display:block;font-size:1.02rem}.category-card span{color:var(--muted);font-size:.82rem}.exercise-grid{display:grid;grid-template-columns:repeat(3,1fr);gap:14px;margin-top:24px}.exercise-card{background:var(--surface);border:1px solid var(--border);border-radius:18px;padding:20px;transition:.2s;display:flex;flex-direction:column;min-height:210px}.exercise-number{font-size:.72rem;text-transform:uppercase;letter-spacing:.08em;color:var(--orange);font-weight:800}.exercise-card h2,.exercise-card h3{font-size:1.15rem;letter-spacing:-.025em;margin:10px 0 8px}.exercise-card p{color:var(--muted);font-size:.88rem;line-height:1.55;margin:0 0 16px}.chips{display:flex;flex-wrap:wrap;gap:7px;margin-top:auto}.chip{font-size:.7rem;color:#d9dee8;background:rgba(255,255,255,.045);border:1px solid var(--border);padding:6px 9px;border-radius:999px}.content-layout{display:grid;grid-template-columns:minmax(0,1fr) 320px;gap:26px}.article-card,.side-card{background:var(--surface);border:1px solid var(--border);border-radius:22px}.article-card{padding:clamp(24px,4vw,46px)}.article-card h2{font-size:1.65rem;letter-spacing:-.03em;margin:36px 0 12px}.article-card h2:first-child{margin-top:0}.article-card p,.article-card li{color:#c6ccd6;line-height:1.8}.steps{counter-reset:step;list-style:none;padding:0;margin:18px 0}.steps li{position:relative;padding:0 0 18px 48px}.steps li:before{counter-increment:step;content:counter(step);position:absolute;left:0;top:2px;width:30px;height:30px;border-radius:50%;display:grid;place-items:center;background:rgba(255,85,0,.12);color:#ff7a33;border:1px solid rgba(255,85,0,.3);font-weight:800;font-size:.8rem}.highlight{border-left:3px solid var(--green);padding:16px 18px;background:rgba(204,255,0,.04);border-radius:0 14px 14px 0}.side-card{padding:20px;position:sticky;top:96px;height:max-content}.side-card h3{margin:0 0 12px}.side-card p{color:var(--muted);line-height:1.6;font-size:.88rem}.store-stack{display:grid;gap:10px;margin-top:16px}.store-stack a{padding:12px 14px;border-radius:12px;border:1px solid var(--border);background:#fff;color:#000;font-weight:800;text-align:center;font-size:.84rem}.store-stack a:last-child{background:#111;color:#fff}.related{display:grid;grid-template-columns:repeat(2,1fr);gap:10px;margin-top:14px}.related a{padding:13px;border-radius:12px;background:rgba(255,255,255,.035);border:1px solid var(--border);font-size:.82rem;color:#d8dde7}.faq-item{padding:18px 0;border-bottom:1px solid var(--border)}.faq-item:last-child{border-bottom:0}.faq-item strong{display:block;margin-bottom:7px}.faq-item p{margin:0}.notice{margin-top:24px;color:var(--muted);font-size:.78rem;line-height:1.6}.footer{border-top:1px solid var(--border);padding:34px 0 44px;color:var(--muted);font-size:.82rem}.footer-inner{display:flex;justify-content:space-between;gap:20px;flex-wrap:wrap}.empty{display:none;color:var(--muted);padding:30px 0}.count{color:var(--muted);font-size:.86rem;margin-top:10px}@media(max-width:900px){.category-grid{grid-template-columns:repeat(2,1fr)}.exercise-grid{grid-template-columns:repeat(2,1fr)}.content-layout{grid-template-columns:1fr}.side-card{position:static}.nav .hide-sm{display:none}}@media(max-width:620px){.header-inner{min-height:68px}.brand img{width:170px}.nav{gap:10px}.category-grid,.exercise-grid,.related{grid-template-columns:1fr}.hero{padding-top:56px}h1{font-size:2.5rem}.wrap{width:min(100% - 24px,1180px)}}

/* Sprint 3.1 visual layer */
.category-card{padding:0;overflow:hidden}.category-thumb{height:112px;overflow:hidden;border-bottom:1px solid var(--border);background:#080b10}.category-thumb img{width:100%;height:100%;object-fit:cover;display:block;transition:transform .35s ease}.category-card strong,.category-card>span{margin-left:18px;margin-right:18px}.category-card strong{margin-top:15px}.category-card>span{display:block;margin-bottom:18px}.category-card:hover .category-thumb img{transform:scale(1.045)}
.exercise-card{padding:0;overflow:hidden;min-height:350px}.exercise-thumb{height:132px;overflow:hidden;border-bottom:1px solid var(--border);background:#080b10}.exercise-thumb img{width:100%;height:100%;object-fit:cover;display:block;filter:saturate(.92);transition:transform .35s ease,filter .35s ease}.exercise-card:hover .exercise-thumb img{transform:scale(1.04);filter:saturate(1.08)}.exercise-card>.exercise-number,.exercise-card>h2,.exercise-card>h3,.exercise-card>p,.exercise-card>.chips{margin-left:20px;margin-right:20px}.exercise-card>.exercise-number{margin-top:18px}.exercise-card>.chips{margin-bottom:20px}.exercise-card>p{flex:1}
.exercise-hero-grid{display:grid;grid-template-columns:minmax(0,1.08fr) minmax(320px,.92fr);gap:38px;align-items:center}.exercise-hero-visual{margin:0;border:1px solid var(--border);border-radius:26px;overflow:hidden;background:#080b10;box-shadow:0 24px 70px rgba(0,0,0,.28)}.exercise-hero-visual img{width:100%;aspect-ratio:16/10;object-fit:cover;display:block}.exercise-hero-visual figcaption{padding:11px 14px;color:var(--muted);font-size:.72rem;border-top:1px solid var(--border)}
@media(max-width:900px){.exercise-hero-grid{grid-template-columns:1fr}.exercise-hero-visual{max-width:620px}.exercise-thumb{height:145px}}@media(max-width:620px){.exercise-card{min-height:330px}.exercise-thumb{height:155px}.category-thumb{height:125px}}

/* Sprint 3.2 muscle-map refinement */
.category-thumb{height:142px;background:linear-gradient(145deg,#07090d,#10151d)}
.category-thumb img{object-fit:cover;filter:none}
.category-card:hover .category-thumb img{transform:scale(1.025)}
.exercise-thumb img,.exercise-hero-visual img{filter:none;background:#080b10}
.exercise-hero-visual figcaption{display:flex;align-items:center;gap:7px}
.exercise-hero-visual figcaption:before{content:'';width:7px;height:7px;border-radius:50%;background:#cfff00;box-shadow:0 0 10px rgba(207,255,0,.55)}
@media(max-width:620px){.category-thumb{height:145px}}

/* Sprint 4.2: target-area anatomy + video thumbnail system */
.category-card{position:relative}
.category-thumb{height:170px;background:#07090d;position:relative;isolation:isolate}
.category-thumb:after{content:'';position:absolute;inset:0;background:linear-gradient(180deg,transparent 50%,rgba(2,3,5,.34));pointer-events:none}
.category-thumb img{width:100%;height:100%;object-fit:cover;object-position:center;filter:none;transform:none}
.category-card:hover .category-thumb img{transform:scale(1.018)}

.exercise-thumb{height:164px;position:relative;background:linear-gradient(145deg,#0a0d12,#060709);isolation:isolate}
.exercise-thumb:after{content:'';position:absolute;inset:0;background:linear-gradient(180deg,rgba(0,0,0,.02),rgba(0,0,0,.22));pointer-events:none;z-index:1}
.exercise-thumb img{width:100%;height:100%;object-fit:cover;object-position:center;filter:contrast(1.02) saturate(.96);transition:transform .32s ease,filter .32s ease}
.exercise-card:hover .exercise-thumb img{transform:scale(1.025);filter:contrast(1.04) saturate(1.02)}
.video-preview-badge{position:absolute;left:14px;bottom:12px;z-index:2;width:34px;height:34px;display:grid;place-items:center;border-radius:50%;background:rgba(255,255,255,.94);color:#08090b;font-size:.78rem;line-height:1;box-shadow:0 8px 24px rgba(0,0,0,.32);border:1px solid rgba(255,255,255,.65);padding-left:2px}
.exercise-card:hover .video-preview-badge{background:#ff5b13;color:#fff;border-color:#ff5b13}

.exercise-hero-visual{position:relative;background:#080b10}
.exercise-hero-visual:after{content:'▶';position:absolute;right:18px;top:18px;width:42px;height:42px;display:grid;place-items:center;border-radius:50%;background:rgba(255,255,255,.94);color:#08090b;font-size:.9rem;box-shadow:0 10px 30px rgba(0,0,0,.28);padding-left:2px}
.exercise-hero-visual img{aspect-ratio:16/9;object-fit:cover;object-position:center;background:#080b10}
.exercise-hero-visual figcaption{position:relative;z-index:2;background:#0a0c10}

@media(max-width:900px){.exercise-thumb{height:170px}.category-thumb{height:165px}}
@media(max-width:620px){.exercise-thumb{height:190px}.category-thumb{height:175px}.video-preview-badge{width:32px;height:32px}}


/* Sprint 4.5.4 — ambient pattern, text contrast and branded card borders */
body{position:relative;isolation:isolate;background:#020305!important;color:#fff!important;}
body::before{content:"";position:fixed;inset:0;z-index:0;pointer-events:none;background-image:url('/assets/visuals/ui/pattern-glow-athletic.webp');background-size:cover;background-position:center;background-repeat:no-repeat;opacity:.34;mix-blend-mode:screen;filter:saturate(1.05) contrast(1.03);}
body::after{content:"";position:fixed;inset:0;z-index:0;pointer-events:none;background:radial-gradient(circle at 16% 14%,rgba(255,85,0,.08),transparent 30%),radial-gradient(circle at 82% 28%,rgba(204,255,0,.065),transparent 28%),linear-gradient(180deg,rgba(2,3,5,.06),rgba(2,3,5,.28));}
.site-header,header,main,footer{position:relative;z-index:1;}
@media(max-width:700px){body::before{opacity:.24;background-position:center top;}}

.hero{background-color:transparent!important;}
.category-card,.exercise-card,.article-card,.side-card{background:rgba(9,12,17,.92)!important;border:1px solid rgba(255,101,24,.32)!important;box-shadow:inset 0 0 0 1px rgba(204,255,0,.025),0 16px 44px rgba(0,0,0,.20);}
.category-card:hover,.exercise-card:hover{border-color:rgba(204,255,0,.44)!important;}


/* Sprint 4.5.5 — ambient motion */
@keyframes athleticAmbientDrift{
  0%{transform:translate3d(-1.8%,-1.2%,0) scale(1.05);opacity:.27;filter:saturate(1.02) contrast(1.02) brightness(.95)}
  50%{transform:translate3d(1.3%,1.0%,0) scale(1.085);opacity:.38;filter:saturate(1.12) contrast(1.04) brightness(1.05)}
  100%{transform:translate3d(-.4%,1.5%,0) scale(1.06);opacity:.31;filter:saturate(1.07) contrast(1.03) brightness(1)}
}
body::before{
  inset:-5% !important;
  will-change:transform,opacity,filter;
  animation:athleticAmbientDrift 22s ease-in-out infinite alternate;
  transform-origin:center center;
}
@media (prefers-reduced-motion: reduce){
  body::before{animation:none !important;transform:none !important;inset:0 !important}
}

/* Header alignment fix 2026-09-23: keep inner-page nav centered like Home */
@media (min-width: 901px) {
  .header-inner{position:relative;}
  .header-inner > .nav{position:absolute;left:50%;transform:translateX(-50%);gap:30px;white-space:nowrap;}
  .header-inner > .lang{margin-left:auto;flex:0 0 auto;}
}