@import"https://fonts.googleapis.com/css2?family=DM+Mono:wght@400;500&family=Noto+Sans+SC:wght@400;500;600;700;800&display=swap";:root{font-family:Noto Sans SC,Arial,sans-serif;color:#10182d;background:#fff;font-synthesis:none}*{box-sizing:border-box}html{scroll-behavior:smooth}body{margin:0;min-width:320px}button,input{font:inherit}button{cursor:pointer}a{color:inherit;text-decoration:none}.topbar{height:74px;position:absolute;z-index:5;top:0;left:0;right:0;padding:0 clamp(24px,5vw,74px);display:flex;align-items:center;justify-content:space-between;color:#f7f9ff;border-bottom:1px solid rgba(189,208,255,.15);background:#03081661;-webkit-backdrop-filter:blur(15px);backdrop-filter:blur(15px)}.brand{display:inline-flex;gap:10px;align-items:center;font-size:22px;font-weight:800;letter-spacing:-.04em}.brand span{width:33px;height:33px;border-radius:10px;display:grid;place-items:center;color:#07142d;background:#5df;transform:rotate(-12deg)}nav{display:flex;align-items:stretch;align-self:stretch;gap:36px}nav a{display:grid;place-items:center;position:relative;font-size:15px;color:#aeb9cd;font-weight:600}nav a.active{color:#fff}nav a.active:after{content:"";position:absolute;height:3px;bottom:0;left:0;right:0;background:#4c8dff;border-radius:3px 3px 0 0}.start-button{padding:12px 17px;border-radius:9px;background:#1769ff;display:inline-flex;gap:8px;align-items:center;font-size:14px;font-weight:700;box-shadow:0 10px 25px #0048cd66}.hero{min-height:570px;height:min(72vw,700px);position:relative;overflow:hidden;background:radial-gradient(circle at 52% 46%,#102a65,#081331 25%,#030817 67%);color:#fff}.hero:before{content:"";position:absolute;inset:0;opacity:.65;background-image:linear-gradient(110deg,transparent 48%,rgba(82,126,255,.13) 48.1%,transparent 48.3%),linear-gradient(20deg,transparent 65%,rgba(82,126,255,.09) 65.1%,transparent 65.3%);background-size:225px 170px;pointer-events:none}.hero-particles{position:absolute;z-index:0;inset:0;overflow:hidden;pointer-events:none}.hero-particles i{--x: calc((var(--i) * 31) % 100);--y: calc((var(--i) * 47) % 96);width:calc(2px + (var(--i) % 4) * 1px);height:calc(2px + (var(--i) % 4) * 1px);position:absolute;left:calc(var(--x) * 1%);top:calc(var(--y) * 1%);border-radius:50%;background:hsl(calc(190 + (var(--i) * 19)),100%,74%);box-shadow:0 0 14px currentColor;opacity:.5;animation:drift calc(5s + (var(--i) % 8) * 1s) ease-in-out infinite alternate;animation-delay:calc(var(--i) * -.3s)}@keyframes drift{0%{transform:translateZ(0) scale(.7);opacity:.12}to{transform:translate3d(calc((var(--i) % 5 - 2) * 24px),-38px,0) scale(1.35);opacity:.8}}.running-type{position:absolute;z-index:0;left:-8%;right:-8%;bottom:92px;color:#77a1ff1a;font-family:DM Mono,monospace;font-size:clamp(20px,2.7vw,41px);font-weight:500;letter-spacing:.08em;white-space:nowrap;animation:ticker 18s linear infinite;pointer-events:none}@keyframes ticker{0%{transform:translate(0)}to{transform:translate(-31%)}}.hero-label{color:#60b1ff;font-size:13px;font-weight:700;letter-spacing:.13em;margin:0 0 12px}h1{font-size:clamp(40px,4.6vw,68px);line-height:1.12;letter-spacing:-.075em;margin:0 0 20px}.hero-copy>p:not(.hero-label){color:#b9c5da;font-size:16px;line-height:1.85;margin:0;max-width:365px}.selected-muscle{display:inline-flex;align-items:center;gap:8px;margin-top:38px;padding:10px 12px;color:#dce6ff;font-size:13px;border:1px solid rgba(160,186,255,.24);border-radius:9px;background:#0c1938ab}.selected-muscle span,.muscle-sidebar i{width:9px;height:9px;flex:0 0 auto;border-radius:50%}.selected-muscle strong{color:#fff}.model-stage{position:absolute;z-index:1;inset:0;transition:.35s cubic-bezier(.2,.8,.2,1)}.model-stage canvas{touch-action:none}.model-stage.expanded{position:fixed;z-index:18;inset:22px;border-radius:24px;overflow:hidden;background:#050a18;box-shadow:0 20px 90px #000c}.model-stage.expanded:after{content:"拖拽旋转 · 点击肌肉即可筛选并自动回归";position:absolute;left:24px;bottom:23px;color:#b9c5da;font-size:12px;letter-spacing:.03em;pointer-events:none}.shrink-model{position:absolute;z-index:2;top:18px;right:18px;display:flex;align-items:center;gap:7px;padding:10px 13px;color:#fff;border:1px solid #ffffff42;border-radius:9px;background:#0c1938bc;font-size:12px;font-weight:700}.model-tools{position:absolute;z-index:3;top:24px;right:27px;display:flex;align-items:center;gap:9px}.gender-switch{display:inline-flex;padding:3px;border:1px solid rgba(164,192,255,.22);border-radius:9px;background:#081431ba;-webkit-backdrop-filter:blur(8px);backdrop-filter:blur(8px)}.gender-switch button{display:inline-flex;align-items:center;gap:5px;border:0;padding:7px 9px;color:#aebcd7;border-radius:6px;background:transparent;font-size:11px;font-weight:700}.gender-switch button.active{color:#fff;background:#1b5ee6}.magnetic{transform:translate(var(--magnet-x, 0),var(--magnet-y, 0));transition:transform .25s ease,box-shadow .25s ease}.zoom-control{display:grid;place-items:center;width:36px;height:36px;padding:0;color:#07142d;border:0;border-radius:9px;background:#65e2ff;box-shadow:0 9px 23px #10bfe566}.zoom-control:hover{box-shadow:0 13px 32px #10bfe599}.view-tags{position:absolute;z-index:3;top:24px;left:27px;display:inline-flex;gap:4px;padding:3px;border:1px solid rgba(164,192,255,.22);border-radius:9px;background:#081431ba;-webkit-backdrop-filter:blur(8px);backdrop-filter:blur(8px)}.view-tags button{min-width:43px;padding:7px 9px;border:0;border-radius:6px;color:#b6c5df;background:transparent;font-size:11px;font-weight:700}.view-tags button.selected{color:#fff;background:#1b5ee6}.model-loading{position:absolute;z-index:3;top:74px;left:28px;margin:0;color:#dce7fb;font-size:12px;letter-spacing:.04em;text-shadow:0 1px 18px #000;pointer-events:none}.floating-muscle-insight{position:absolute;z-index:3;right:28px;bottom:28px;width:min(292px,36vw);overflow:hidden;border:1px solid rgba(190,210,255,.28);border-radius:15px;color:#e9f0ff;background:#060f2594;box-shadow:0 12px 28px #0000002b;-webkit-backdrop-filter:blur(10px);backdrop-filter:blur(10px);opacity:.68;pointer-events:none}.floating-muscle-insight .insight-top{min-height:auto;padding:15px 17px 10px;background:linear-gradient(135deg,#22498f59,#0814312e)}.floating-muscle-insight .insight-top>i{width:23px;height:23px;right:17px;top:15px;box-shadow:0 0 0 4px #ffffff1f}.floating-muscle-insight .insight-top span{color:#a9c7ff}.floating-muscle-insight .insight-top h2{color:#fff;font-size:21px}.floating-muscle-insight>p{margin:11px 17px;color:#d0dbed;font-size:12px;line-height:1.68}.floating-muscle-insight .insight-points{margin:0 17px 10px;border-color:#d6e3ff29}.floating-muscle-insight .insight-points div{padding:8px 0;color:#c9dcff;border-color:#d6e3ff21;font-size:12px}.floating-muscle-insight .insight-points svg{width:15px}.floating-muscle-insight .disclaimer{margin-top:8px;padding-top:9px;border-top:1px solid rgba(214,227,255,.13);color:#aebbd1;font-size:10px;line-height:1.5}.floating-muscle-insight{width:min(318px,37vw);max-height:min(512px,calc(100vh - 76px));overflow:auto;scrollbar-width:none;background:#040f26a8;opacity:.74}.floating-muscle-insight::-webkit-scrollbar{display:none}.muscle-detail-section{margin:0 17px;padding:9px 0;border-top:1px solid rgba(214,227,255,.15)}.muscle-detail-section h3{margin:0 0 5px;color:#f2f7ff;font-size:13px;font-weight:800;letter-spacing:.02em}.muscle-detail-section p{margin:0;color:#d8e2f4;font-size:11px;line-height:1.6}.muscle-detail-section ul{display:grid;gap:3px;margin:6px 0 0;padding:0;list-style:none}.muscle-detail-section li{display:flex;gap:7px;color:#cbd9f0;font-size:11px;line-height:1.5}.muscle-detail-section li:before{content:"•";color:#b9ed35;font-size:14px;line-height:1.1}.muscle-detail-section.recovery span{display:inline-flex;align-items:center;gap:4px;margin-top:7px;color:#63b7ff;font-size:11px;font-weight:700}.muscle-detail-section.recovery svg{width:14px}.floating-muscle-insight .disclaimer{margin:6px 17px 13px}.library{margin:-30px 28px 0;position:relative;z-index:4;border-radius:22px 22px 0 0;background:#fff;box-shadow:0 -9px 35px #02071821}.filter-bar{display:flex;justify-content:space-between;gap:32px;padding:27px clamp(24px,4vw,64px) 24px;border-bottom:1px solid #e8edf5}.filter-group{min-width:0}.filter-title{display:block;font-size:13px;color:#627089;font-weight:600;margin-bottom:10px}.filter-options{display:flex;gap:8px;flex-wrap:wrap}.chip,.equipment-chip{border:1px solid #e0e6f0;color:#4c5b73;background:#fff;border-radius:8px;font-size:13px;font-weight:700;transition:.2s ease}.chip{padding:10px 13px}.chip:not(.neutral).selected{color:#fff;border-color:var(--chip);background:var(--chip);box-shadow:0 8px 16px color-mix(in srgb,var(--chip) 30%,transparent)}.chip.neutral.selected,.chip:hover{color:#fff;background:#1467ff;border-color:#1467ff}.equipment-group{min-width:300px}.equipment-options{flex-wrap:nowrap}.equipment-chip{display:inline-flex;align-items:center;gap:8px;padding:10px 13px;white-space:nowrap}.equipment-chip.selected{background:#eef4ff;color:#1467ff;border-color:#75a5ff}.library-grid{display:grid;grid-template-columns:184px minmax(0,1fr);gap:25px;padding:28px clamp(24px,4vw,64px) 54px;max-width:1280px;margin:0 auto}.muscle-sidebar{padding-right:20px;border-right:1px solid #e9eef6}.muscle-sidebar>span{display:block;color:#66748d;font-size:13px;font-weight:700;margin-bottom:10px}.muscle-sidebar button{width:100%;display:flex;align-items:center;text-align:left;gap:9px;padding:10px;margin-bottom:3px;border:0;border-radius:8px;background:transparent;color:#56627a;font-size:13px;font-weight:600}.muscle-sidebar button.selected{background:#1467ff;color:#fff;box-shadow:0 9px 15px #2861bf29}.muscle-sidebar button.selected i{background:#fff!important}.results-header{display:flex;align-items:end;justify-content:space-between;gap:18px;margin-bottom:17px}.results-header p{margin:0 0 3px;color:#73819a;font-family:DM Mono,monospace;font-size:11px}.results-header h2{margin:0;font-size:21px;letter-spacing:-.04em}.search{display:flex;gap:7px;align-items:center;width:min(230px,42%);padding:10px 11px;border:1px solid #dce4f0;border-radius:8px;color:#8090aa}.search input{min-width:0;width:100%;border:0;outline:0;color:#14213a;font-size:12px}.injury-context{display:flex;gap:8px;align-items:center;padding:9px 12px;color:#525f76;background:#f6f8fc;border-radius:8px;margin-bottom:14px;font-size:12px}.injury-context svg{color:#1f75ff}.injury-context button{margin-left:auto;border:0;background:transparent;color:#1769ff;font-size:12px;font-weight:700}.exercise-list{display:grid;gap:11px}.exercise-card{min-height:122px;position:relative;display:grid;grid-template-columns:143px 1fr 42px;align-items:center;gap:16px;padding:10px;border:1px solid #e2e8f1;border-radius:13px;transition:.2s ease;background:#fff}.exercise-card:hover{border-color:#99bdff;box-shadow:0 10px 25px #154db91c;transform:translateY(-1px)}.exercise-media{height:100px;position:relative;overflow:hidden;background:#ecf1f9;border-radius:9px}.exercise-media img{width:100%;height:100%;object-fit:cover}.exercise-media span{position:absolute;right:5px;bottom:5px;padding:2px 5px;border-radius:4px;background:#071324cf;color:#fff;font-size:9px;font-family:DM Mono,monospace}.exercise-info p{margin:0 0 5px;color:#7690b9;font-size:11px;font-weight:700}.exercise-info h3{font-size:16px;margin:0 0 9px;letter-spacing:-.03em}.meta-line{display:flex;flex-wrap:wrap;gap:5px 13px;color:#68758c;font-size:11px}.detail-arrow{width:31px;height:31px;display:grid;place-items:center;border:0;border-radius:50%;background:#f0f4fb;color:#1769ff}.detail-arrow:hover{color:#fff;background:#1769ff}.load-more{display:block;width:100%;margin-top:16px;padding:12px;border:1px solid #adc9ff;border-radius:9px;color:#1769ff;background:#fff;font-weight:700;font-size:13px}.empty-state{padding:55px 20px;text-align:center;color:#708099;border:1px dashed #cbd7e9;border-radius:12px}.empty-state svg{color:#1a69ff}.empty-state h3{color:#27344a;margin:10px 0 2px}.empty-state p{font-size:13px;margin:0}.muscle-insight{align-self:start;overflow:hidden;border:1px solid #e3e8f1;border-radius:15px;background:#fff;box-shadow:0 10px 32px #1a335f14}.insight-top{padding:20px 20px 15px;position:relative;min-height:110px;background:linear-gradient(135deg,#f7f9fe,#edf4ff)}.insight-top>i{width:31px;height:31px;position:absolute;right:20px;top:20px;border-radius:50% 50% 44% 42%;box-shadow:0 0 0 6px #fff}.insight-top span{display:block;font-size:11px;color:#1769ff;font-weight:700;margin-bottom:7px}.insight-top h2{margin:0;font-size:25px;letter-spacing:-.07em}.muscle-insight>p{margin:17px 20px;color:#536176;font-size:13px;line-height:1.75}.insight-points{margin:0 20px 13px;border-top:1px solid #eef1f5}.insight-points div{display:flex;align-items:center;gap:10px;padding:11px 0;color:#1c68e9;font-size:13px;font-weight:700;border-bottom:1px solid #eef1f5}.insight-points svg{width:17px}.muscle-insight .disclaimer{padding-top:4px;font-size:11px;color:#8a96a8}.modal-backdrop{position:fixed;z-index:20;inset:0;display:grid;place-items:center;padding:20px;background:#070e21a8;-webkit-backdrop-filter:blur(8px);backdrop-filter:blur(8px)}.modal{display:grid;grid-template-columns:minmax(230px,.9fr) 1.1fr;width:min(820px,100%);max-height:90vh;overflow:auto;position:relative;border-radius:18px;background:#fff;box-shadow:0 30px 100px #0008}.modal-media{min-height:350px;background:#eef3fa}.modal-media img{width:100%;height:100%;object-fit:cover}.modal-content{padding:37px 34px 27px}.modal-content>p{color:#5779b5;margin:0 0 8px;font-size:12px;font-weight:700}.modal-content h2{font-size:29px;margin:0 0 14px;letter-spacing:-.06em}.target-note{padding:9px 12px;border-radius:8px;background:#eff5ff;color:#506178;font-size:13px}.target-note strong{color:#1769ff}.modal-content ol{padding-left:21px;color:#3f4f67;font-size:13px;line-height:1.75}.modal-content small{color:#8691a3;font-size:10px;line-height:1.5}.modal-close{position:absolute;right:12px;top:12px;z-index:2;display:grid;place-items:center;width:34px;height:34px;color:#17243c;background:#fffc;border:0;border-radius:50%}footer{padding:20px 28px;text-align:center;color:#758198;font-size:11px;background:#f6f8fc}footer a{color:#1769ff;font-weight:700}.hero{background:radial-gradient(ellipse at 50% 48%,#07123003,#02091f1f 76%,#0106153d),url(/assets/neural-muscle-stage-v3.png) center / cover no-repeat}.hero:before{opacity:.1;background-size:340px 250px;mix-blend-mode:screen}.hero:after{content:"";position:absolute;inset:0;z-index:0;pointer-events:none;background:radial-gradient(circle at 15% 72%,rgba(29,128,178,.08),transparent 22%),radial-gradient(circle at 81% 21%,rgba(80,109,192,.07),transparent 20%);animation:stage-pulse 12s ease-in-out infinite alternate}@keyframes stage-pulse{0%{opacity:.22}to{opacity:.5}}.model-stage canvas{background:transparent}.club-brand-watermark{position:absolute;z-index:1;left:clamp(27px,4vw,74px);bottom:40px;width:clamp(152px,16vw,236px);pointer-events:none;opacity:.22;filter:brightness(0) invert(1) drop-shadow(0 0 14px rgba(77,213,255,.2));mix-blend-mode:screen;animation:brand-breathe 5s ease-in-out infinite alternate}.club-brand-watermark img{display:block;width:100%;height:auto}.model-stage.expanded .club-brand-watermark{left:36px;bottom:38px;width:min(220px,31vw);opacity:.25}@keyframes brand-breathe{0%{transform:translateY(0);opacity:.22}to{transform:translateY(-4px);opacity:.38}}.hero-particles i{opacity:.72;filter:saturate(1.25)}.running-type{color:#c4d8e513;text-shadow:none}.library{margin:-38px clamp(12px,2.2vw,38px) 0;border-radius:26px 26px 0 0;overflow:hidden}.filter-bar{display:grid;grid-template-columns:minmax(280px,.95fr) minmax(310px,1fr);align-items:start;gap:20px 34px;padding:25px clamp(24px,3.5vw,58px);background:linear-gradient(118deg,#fff,#f5f7ff 55%,#f8f4ff)}.muscle-filter-group{grid-column:1 / -1}.muscle-filter-options{max-height:none;overflow:visible;padding:2px 0 0}.muscle-chip{display:inline-flex;align-items:center;gap:7px;padding:8px 10px;font-size:12px}.muscle-chip i{width:8px;height:8px;border-radius:50%;box-shadow:0 0 0 2px #ffffffad}.muscle-chip.selected i{background:#fff!important}.exercise-original{display:block;margin:-4px 0 5px;color:#8792a4;font-size:10px;line-height:1.35}.library-grid{grid-template-columns:168px minmax(0,1fr);gap:30px;max-width:1680px;padding:30px clamp(24px,3.5vw,58px) 58px}.exercise-list{grid-template-columns:repeat(2,minmax(0,1fr));gap:14px}.exercise-card{min-height:132px;grid-template-columns:116px minmax(0,1fr) 78px;gap:12px;padding:11px;border-radius:15px}.exercise-card:hover{border-color:#fe74af;box-shadow:0 17px 32px #7146dc2e}.exercise-media{height:108px;border-radius:11px}.exercise-info h3{font-size:15px;line-height:1.25}.detail-arrow{width:29px;height:29px}.exercise-actions{display:grid;justify-items:end;align-content:center;gap:9px}.plan-toggle{display:inline-flex;align-items:center;justify-content:center;gap:4px;min-width:65px;padding:7px 8px;border:1px solid #c9daf8;border-radius:8px;color:#2367d2;background:#f4f8ff;font-size:10px;font-weight:800;transition:.2s ease}.plan-toggle:hover{color:#fff;border-color:#1769ff;background:#1769ff}.plan-toggle.added{color:#1b635a;border-color:#67d6be;background:#dff8ef}.plan-toggle.added:hover{color:#fff;border-color:#1ba283;background:#1ba283}.training-todo{position:fixed;z-index:24;top:50%;right:0;width:398px;transform:translate(calc(100% - 52px),-50%);transition:transform .32s cubic-bezier(.2,.78,.22,1);filter:drop-shadow(-12px 18px 35px rgba(11,24,59,.2))}.training-todo.open{transform:translateY(-50%)}.todo-handle{position:absolute;z-index:2;top:24px;left:0;width:52px;min-height:78px;display:grid;place-content:center;gap:5px;color:#fff;border:0;border-radius:15px 0 0 15px;background:linear-gradient(155deg,#205dff,#c64dd8);box-shadow:0 12px 24px #143ba461}.todo-handle span{min-width:19px;padding:1px 5px;border-radius:10px;color:#152047;background:#bfff3f;font-family:DM Mono,monospace;font-size:10px;font-weight:800}.todo-panel{min-height:265px;max-height:min(78vh,650px);overflow:auto;margin-left:52px;padding:19px 17px 16px;border:1px solid rgba(153,181,255,.53);border-right:0;border-radius:16px 0 0 16px;color:#f2f7ff;background:linear-gradient(148deg,#09183bf5,#140d46f2);-webkit-backdrop-filter:blur(18px);backdrop-filter:blur(18px);scrollbar-width:thin}.todo-panel header{display:flex;align-items:start;justify-content:space-between;gap:10px;padding-bottom:13px;border-bottom:1px solid rgba(190,213,255,.18)}.todo-panel header p,.plan-preview-head p{margin:0 0 3px;color:#78e4ff;font-family:DM Mono,monospace;font-size:10px;font-weight:700;letter-spacing:.06em}.todo-panel h2{margin:0;color:#fff;font-size:18px;letter-spacing:-.04em}.todo-panel h2 em{display:inline-grid;min-width:20px;place-items:center;margin-left:5px;padding:1px 5px;border-radius:99px;color:#18346a;background:#c2ff42;font-family:DM Mono,monospace;font-size:10px;font-style:normal;vertical-align:3px}.todo-clear{display:inline-flex;align-items:center;gap:4px;padding:6px 7px;border:0;border-radius:7px;color:#b8c7e3;background:#ffffff14;font-size:10px;font-weight:700}.todo-empty{display:grid;place-items:center;gap:7px;min-height:170px;padding:18px;color:#aebfde;text-align:center}.todo-empty p{margin:0;font-size:12px;line-height:1.7}.todo-list{display:grid;gap:5px;margin:12px 0;padding:0;list-style:none}.todo-list li{display:grid;grid-template-columns:23px minmax(0,1fr) 25px;align-items:center;gap:7px;padding:7px 5px;border-bottom:1px solid rgba(185,208,255,.1)}.todo-list li>span{color:#78e4ff;font-family:DM Mono,monospace;font-size:10px}.todo-list strong{overflow:hidden;color:#edf3ff;font-size:12px;line-height:1.35;text-overflow:ellipsis;white-space:nowrap}.todo-list button{display:grid;place-items:center;width:24px;height:24px;padding:0;border:0;border-radius:6px;color:#aebfde;background:transparent}.generate-plan{width:100%;display:flex;align-items:center;justify-content:center;gap:7px;padding:11px;border:0;border-radius:10px;color:#081533;background:linear-gradient(90deg,#6de4ff,#c5ff48);font-size:12px;font-weight:800;box-shadow:0 12px 26px #56deff2e}.generate-plan:hover{filter:brightness(1.08);transform:translateY(-1px)}.plan-preview{margin-top:13px;padding-top:14px;border-top:1px solid rgba(190,213,255,.18)}.plan-preview-head{display:flex;align-items:start;justify-content:space-between;gap:8px}.plan-preview-head h3{margin:0;color:#fff;font-size:14px;line-height:1.35}.plan-preview-head>span{flex:0 0 auto;padding:4px 6px;border-radius:6px;color:#213759;background:#bfff3f;font-size:10px;font-weight:800}.plan-summary{margin:8px 0 11px;color:#bbc9e4;font-size:11px;line-height:1.6}.export-actions{display:grid;gap:7px}.export-actions button{display:flex;align-items:center;justify-content:center;gap:6px;padding:9px;border-radius:8px;font-size:11px;font-weight:800}.garmin-export{color:#fff;border:1px solid #4f8eff;background:#2467e9}.coros-export{color:#dce6ff;border:1px solid rgba(161,191,255,.34);background:#ffffff12}.export-actions button:hover{filter:brightness(1.13)}.export-notice{margin:8px 0 0;padding:7px 8px;border-radius:7px;color:#e8ffd3;background:#96ff4a1f;font-size:10px;line-height:1.45}.watch-note{margin:10px 0 0;color:#a9b8d5;font-size:10px;line-height:1.56}.watch-note strong{color:#e8f4ff}.watch-note code{color:#c6ff58;font-family:DM Mono,monospace;font-size:9px}@media(max-width:1180px){.exercise-list{grid-template-columns:1fr}}@media(max-width:720px){.filter-bar{display:flex}.exercise-list{grid-template-columns:1fr}}.floating-muscle-insight{bottom:48px}@media(max-width:1100px){.library-grid{grid-template-columns:150px 1fr}.equipment-group{min-width:auto}.filter-bar{flex-direction:column;gap:16px}.equipment-options{flex-wrap:wrap}}@media(max-width:720px){.hero{height:600px;min-height:600px}.model-stage.expanded{inset:9px;border-radius:16px}.model-stage.expanded:after{left:16px;bottom:16px;font-size:10px}.model-tools{top:16px;right:16px}.view-tags{top:16px;left:16px}.view-tags button{min-width:38px;padding:7px 6px}.zoom-control{width:34px;height:34px}.gender-switch button{padding:6px 8px;font-size:10px}.floating-muscle-insight{right:16px;bottom:18px;width:min(272px,calc(100vw - 32px))}.library{margin:-17px 10px 0;border-radius:16px 16px 0 0}.filter-bar{padding:22px 18px}.chip,.equipment-chip{padding:8px 10px;font-size:11px}.library-grid{grid-template-columns:1fr;gap:20px;padding:22px 17px 32px}.muscle-sidebar{display:flex;overflow:auto;gap:7px;padding:0 0 9px;border-right:0;border-bottom:1px solid #e9eef6}.muscle-sidebar>span{display:none}.muscle-sidebar button{width:auto;min-width:max-content;margin:0;padding:8px 10px}.results-header{align-items:start;flex-direction:column}.search{width:100%}.exercise-card{grid-template-columns:102px 1fr 30px;gap:10px}.exercise-media{height:91px}.exercise-info h3{font-size:14px}.meta-line{font-size:10px}.detail-arrow{width:27px;height:27px}.modal{grid-template-columns:1fr}.modal-media{min-height:225px}.modal-content{padding:25px 22px}}@media(max-width:720px){.club-brand-watermark{left:19px;bottom:46px;width:132px}.exercise-card{grid-template-columns:92px minmax(0,1fr) 65px}.exercise-media{height:91px}.plan-toggle{min-width:57px;padding:6px 5px;font-size:9px}.exercise-actions{gap:6px}.training-todo{top:auto;right:10px;bottom:14px;width:min(380px,calc(100vw - 10px));transform:translate(calc(100% - 52px))}.training-todo.open{transform:translate(0)}.todo-handle{top:auto;bottom:13px}.todo-panel{max-height:min(64vh,500px)}}.filter-bar{grid-template-columns:minmax(0,1fr) max-content;gap:13px 18px;padding:18px clamp(18px,3vw,46px)}.filter-bar>.filter-group:first-child{grid-column:1;grid-row:1}.filter-bar>.equipment-group{grid-column:2;grid-row:1}.filter-bar>.muscle-filter-group{grid-column:1 / -1;grid-row:2}.filter-title{margin-bottom:7px;font-size:12px}.filter-options{gap:6px}.chip,.equipment-chip{padding:7px 10px;border-radius:7px;font-size:11px}.equipment-chip svg{width:15px}.injury-options,.equipment-options{flex-wrap:nowrap}.muscle-filter-options{display:grid;grid-template-columns:repeat(8,max-content);grid-auto-rows:minmax(31px,auto);gap:6px;align-items:start;max-height:70px;overflow:hidden}.muscle-chip{padding:6px 8px;font-size:11px}.muscle-chip i{width:7px;height:7px}.training-todo{width:382px;filter:drop-shadow(-12px 18px 34px rgba(1,8,28,.42))}.todo-handle{min-height:76px;color:#d7f4ff;border:1px solid rgba(112,174,231,.55);border-right:0;background:linear-gradient(155deg,#0b2d5a,#071b36);box-shadow:-8px 12px 24px #010c2661}.todo-handle span{color:#082040;background:#bfff3f}.todo-panel{border-color:#6ba8de85;color:#e9f6ff;background:linear-gradient(148deg,#071b36fa,#05132bfa);box-shadow:-12px 16px 38px #01081d57}.todo-panel header{border-color:#93cbf72e}.todo-panel header p{color:#76d8ff}.todo-panel h2{color:#fff}.todo-panel h2 em{color:#071b36;background:#bfff3f}.todo-clear{color:#b8d7eb;background:#ffffff14}.todo-clear:hover{color:#fff;background:#ff609147}.todo-empty{color:#adcbe0}.todo-empty svg{color:#75e1ff}.todo-list li{border-color:#b9d0ff1c}.todo-list li>span{color:#78e4ff}.todo-list strong{color:#edf7ff}.todo-list button{color:#aec9df}.todo-list button:hover{color:#fff;background:#ff69a047}.generate-plan{color:#071b36;background:linear-gradient(90deg,#6de4ff,#c5ff48);box-shadow:0 10px 22px #56deff38}.generate-plan:hover{background:linear-gradient(90deg,#8ceaff,#d4ff78)}.plan-editor-backdrop{position:fixed;z-index:40;inset:0;display:grid;place-items:center;padding:24px;background:#020918ad;-webkit-backdrop-filter:blur(14px);backdrop-filter:blur(14px)}.plan-editor{width:min(1040px,100%);max-height:min(88vh,800px);overflow:auto;border:1px solid rgba(155,194,218,.35);border-radius:22px;color:#e9f5fa;background:#071b36;box-shadow:0 28px 100px #0000007a}.plan-editor-header{display:flex;align-items:start;justify-content:space-between;gap:18px;padding:25px 28px 20px;border-bottom:1px solid rgba(157,197,219,.18);background:linear-gradient(112deg,#0c2a4d,#092343 68%,#123f58)}.plan-editor-header p{margin:0 0 5px;color:#7fc5dc;font-family:DM Mono,monospace;font-size:11px;font-weight:700;letter-spacing:.08em}.plan-editor-header h2{margin:0;color:#fff;font-size:clamp(23px,3vw,31px);letter-spacing:-.06em}.plan-editor-header span{display:inline-flex;align-items:center;gap:6px;margin-top:10px;color:#b8d7e4;font-size:12px}.plan-editor-close{display:grid;place-items:center;width:36px;height:36px;border:1px solid rgba(198,228,242,.24);border-radius:50%;color:#e7f4f8;background:#ffffff12}.plan-editor-close:hover{background:#ffffff29}.plan-settings{display:grid;grid-template-columns:128px 128px 1fr;gap:14px;align-items:end;padding:16px 28px;border-bottom:1px solid rgba(157,197,219,.13);background:#09203d}.plan-settings label{display:grid;grid-template-columns:1fr auto;gap:6px;align-items:center;color:#a9c5d4;font-size:11px;font-weight:700}.plan-settings input,.plan-item-fields input{width:48px;padding:6px;border:1px solid rgba(151,193,215,.27);border-radius:6px;outline:0;color:#f3fbff;background:#ffffff12;font-family:DM Mono,monospace;font-size:12px}.plan-settings small{color:#7daabb;font-size:10px}.plan-settings p{margin:0;color:#86aab9;font-size:11px;line-height:1.55}.plan-sequence{display:grid;gap:8px;padding:18px 28px}.plan-fixed-step,.plan-item{display:grid;align-items:center;min-height:68px;border:1px solid rgba(152,192,214,.16);border-radius:12px;background:#ffffff09}.plan-fixed-step{grid-template-columns:54px 1fr auto;gap:12px;padding:12px 16px;color:#bcd5df}.plan-fixed-step>span{color:#6ab5cc;font-family:DM Mono,monospace;font-size:11px}.plan-fixed-step strong,.plan-item-name strong{display:block;color:#f2f9fc;font-size:13px}.plan-fixed-step small,.plan-item-name small{display:block;margin-top:3px;color:#8eafbd;font-size:10px}.plan-fixed-step em{padding:5px 8px;border-radius:6px;color:#96d5e5;background:#5dafc61f;font-size:10px;font-style:normal;font-weight:700}.plan-item{grid-template-columns:34px 20px minmax(170px,1fr) auto 88px;gap:10px;padding:10px 13px;background:#0b2f4c73}.plan-index{color:#75cce4;font-family:DM Mono,monospace;font-size:11px}.plan-grip{color:#4e7283}.plan-item-fields{display:flex;align-items:end;gap:6px}.plan-item-fields label{display:grid;gap:3px;color:#8fb1bf;font-size:9px;font-weight:700}.plan-item-fields label:last-child{grid-template-columns:48px auto;align-items:end}.plan-item-fields small{color:#7fa5b4;font-size:9px}.plan-item-actions{display:flex;justify-content:end;gap:4px}.plan-item-actions button{display:grid;place-items:center;width:25px;height:25px;padding:0;border:1px solid rgba(151,193,215,.17);border-radius:6px;color:#a6c4cf;background:#ffffff0a}.plan-item-actions button:hover:not(:disabled){color:#fff;border-color:#4aa6c2;background:#1d6685}.plan-item-actions button:last-child:hover:not(:disabled){border-color:#cc7a83;background:#853a49}.plan-item-actions button:disabled{opacity:.3;cursor:not-allowed}.plan-editor-empty{padding:28px;border:1px dashed rgba(146,189,211,.3);border-radius:12px;color:#9dbbc7;text-align:center;font-size:12px}.plan-editor-footer{display:flex;align-items:center;justify-content:space-between;gap:18px;padding:19px 28px;border-top:1px solid rgba(157,197,219,.16);background:#08203c}.plan-editor-footer strong{color:#f1f9fc;font-size:13px}.plan-editor-footer p{max-width:460px;margin:4px 0 0;color:#91b0bc;font-size:10px;line-height:1.5}.plan-export-actions{display:flex;gap:8px}.plan-export-actions button{display:inline-flex;align-items:center;gap:6px;padding:10px 12px;border-radius:8px;font-size:11px;font-weight:800}.plan-export-actions button:disabled{opacity:.42;cursor:not-allowed}.plan-export-notice{margin:0 28px 20px;padding:8px 10px;border-radius:8px;color:#d3edf3;background:#3e97b729;font-size:11px}@media(max-width:1180px){.muscle-filter-options{grid-template-columns:repeat(6,max-content);max-height:105px}.injury-options{flex-wrap:wrap}}@media(max-width:820px){.filter-bar{grid-template-columns:1fr}.equipment-options{flex-wrap:wrap}.muscle-filter-options{grid-template-columns:repeat(4,max-content);max-height:140px}.plan-settings{grid-template-columns:1fr 1fr}.plan-settings p{grid-column:1 / -1}.plan-item{grid-template-columns:32px 18px minmax(120px,1fr) 72px}.plan-item-fields{grid-column:3 / -1}.plan-item-actions{grid-column:4;grid-row:1}.plan-editor-footer{align-items:start;flex-direction:column}}@media(max-width:560px){.plan-editor-backdrop{padding:10px}.plan-editor{max-height:94vh;border-radius:15px}.plan-editor-header,.plan-settings,.plan-sequence,.plan-editor-footer{padding-left:16px;padding-right:16px}.plan-item{grid-template-columns:28px 16px minmax(0,1fr) 72px;gap:7px}.plan-item-actions{grid-column:4}.plan-item-fields{grid-column:3 / -1;flex-wrap:wrap}.plan-export-actions{width:100%;display:grid;grid-template-columns:1fr}.plan-export-actions button{justify-content:center}}.zoom-control{color:#16496a;background:#eefbff;box-shadow:0 10px 26px #7ad6ff4d}.zoom-control:hover{color:#fff;background:#3d97bc;box-shadow:0 14px 32px #5abeef6b}.exercise-list{grid-template-columns:repeat(3,minmax(0,1fr));gap:13px}.exercise-card{min-height:136px;grid-template-columns:102px minmax(0,1fr) 62px;gap:10px}.exercise-media{height:112px}.exercise-info h3{font-size:14px}.exercise-info p,.exercise-original,.meta-line{font-size:10px}.plan-toggle{min-width:57px}.exercise-actions{gap:7px}.plan-editor-backdrop{background:#020a1fa8;-webkit-backdrop-filter:blur(14px);backdrop-filter:blur(14px)}.plan-editor{color:#e7f4fb;border-color:#74b5e875;background:#071b36;box-shadow:0 30px 96px #0005139e}.plan-editor-header{border-color:#9cd0f62e;background:linear-gradient(112deg,#0d3263,#09284f 68%,#123d61)}.plan-editor-header p{color:#7edcff}.plan-editor-header h2{color:#fff}.plan-editor-header span{color:#b8dbef}.plan-editor-close{border-color:#c1e7ff47;color:#e7f7ff;background:#ffffff12}.plan-editor-close:hover{color:#061a36;background:#8be8ff}.plan-settings{border-color:#90c7eb21;background:#082141}.plan-settings label{color:#b2d5e8}.plan-settings input,.plan-item-fields input{border-color:#97d1f347;color:#f2fbff;background:#ffffff13}.plan-settings small{color:#81b6d3}.plan-settings p{color:#99c0d8}.plan-sequence{background:#071b36}.plan-fixed-step,.plan-item{border-color:#97ccef29;background:#ffffff0b;box-shadow:0 5px 15px #00081c2e}.plan-fixed-step{color:#c3dceb}.plan-fixed-step>span,.plan-index{color:#73dcff}.plan-fixed-step strong,.plan-item-name strong{color:#f2f9ff}.plan-fixed-step small,.plan-item-name small{color:#a3c4d8}.plan-fixed-step em{color:#a8efff;background:#51bfe529}.plan-item{background:#0a2d4e94}.plan-grip{color:#7398b2}.plan-item-fields label{color:#afd0df}.plan-item-fields small{color:#81abc1}.plan-item-actions button{border-color:#99d0ef2e;color:#b8d7e6;background:#ffffff0e}.plan-item-actions button:hover:not(:disabled){color:#061a36;border-color:#85e7ff;background:#85e7ff}.plan-editor-empty{border-color:#8ed2f45c;color:#b9d7e7;background:#ffffff09}.plan-editor-footer{border-color:#91cbef29;background:#061a34}.plan-editor-footer strong{color:#f0f9ff}.plan-editor-footer p{color:#a2c2d4}.garmin-export{color:#071b36;border-color:#6de4ff;background:#6de4ff}.coros-export{color:#dff6ff;border-color:#aaddf666;background:#ffffff12}.plan-export-notice{color:#c9f6ff;background:#55bfe329}@media(min-width:1121px){.exercise-list{grid-template-columns:repeat(3,minmax(0,1fr))}}@media(max-width:1120px){.exercise-list{grid-template-columns:repeat(2,minmax(0,1fr))}}.exercise-card{grid-template-columns:108px minmax(0,1fr) 66px}.exercise-media{height:108px}@media(max-width:760px){.exercise-list{grid-template-columns:1fr}}.model-tools{align-items:flex-end;flex-direction:column;gap:8px}.reset-control{display:inline-flex;align-items:center;justify-content:center;gap:5px;min-height:30px;padding:6px 8px;color:#d9f5ff;border:1px solid rgba(145,211,246,.42);border-radius:8px;background:#061c3bc7;box-shadow:0 8px 20px #010d2552;font-size:10px;font-weight:800}.reset-control:hover{color:#061b38;border-color:#8be8ff;background:#8be8ff}.view-tags{gap:5px}.view-tags button{min-width:47px}.page-jump{position:fixed;z-index:23;right:23px;bottom:23px;display:grid;place-items:center;width:42px;height:42px;padding:0;color:#e9f9ff;border:1px solid rgba(130,203,245,.52);border-radius:50%;background:linear-gradient(155deg,#0c3765f5,#051835f5);box-shadow:0 12px 28px #010c2359;transition:transform .2s ease,background .2s ease,color .2s ease}.page-jump:hover{color:#061b38;background:#8be8ff;transform:translateY(-3px)}@media(max-width:720px){.model-tools{top:15px;right:15px}.reset-control{min-height:28px;padding:5px 7px}.page-jump{right:14px;bottom:16px;width:38px;height:38px}}.linear-muscle-maps{position:absolute;z-index:2;left:clamp(27px,4vw,74px);bottom:146px;display:flex;align-items:end;gap:10px;padding:8px 10px 6px;border:1px solid rgba(153,202,241,.18);border-radius:13px;background:#03122b2e;-webkit-backdrop-filter:blur(4px);backdrop-filter:blur(4px);pointer-events:none}.linear-muscle-figure{display:block;width:74px;height:146px;overflow:visible}.mini-silhouette{fill:#d7e7f906;stroke:#d2e3f6cc;stroke-width:1.5;stroke-linejoin:round}.mini-region{fill:#d3e6f70a;stroke:#d3e6f7a8;stroke-width:1.05;stroke-linejoin:round;transition:fill .22s ease,stroke .22s ease,filter .22s ease}.mini-region.active{fill:#ff5965;stroke:#ffd1d4;filter:drop-shadow(0 0 4px rgba(255,89,101,.78))}.reset-control{width:38px;min-height:49px;flex-direction:column;gap:2px;padding:5px 4px}.reset-control span{font-size:8px;line-height:1;letter-spacing:.02em}.plan-settings{grid-template-columns:128px 128px minmax(190px,1fr)}.plan-add-action{grid-template-columns:1fr!important}.plan-add-action select{width:100%;min-width:0;padding:7px 8px;border:1px solid rgba(151,209,243,.28);border-radius:6px;outline:0;color:#f2fbff;background:#ffffff13;font-size:11px}.plan-add-action select option{color:#173654;background:#f7fbff}.plan-settings>p{grid-column:1 / -1}@media(max-width:820px){.linear-muscle-maps{bottom:122px;transform:scale(.88);transform-origin:left bottom}.plan-settings{grid-template-columns:1fr 1fr}.plan-add-action{grid-column:1 / -1}}@media(max-width:560px){.linear-muscle-maps{display:none}.reset-control{min-height:44px}}.linear-muscle-maps{left:clamp(34px,4.6vw,86px);bottom:205px;gap:7px;padding:0;border:0;border-radius:0;background:transparent;-webkit-backdrop-filter:none;backdrop-filter:none}.linear-reference-figure{position:relative;display:block;width:110px;height:220px;margin:0;overflow:hidden;filter:drop-shadow(0 7px 16px rgba(1,9,28,.35))}.linear-reference-art{position:absolute;top:-11px;width:355px;max-width:none;height:auto;-webkit-user-select:none;user-select:none}.linear-reference-front .linear-reference-art{left:-61px}.linear-reference-back .linear-reference-art{left:-205px}.linear-reference-overlay{position:absolute;inset:0;width:100%;height:100%;overflow:visible}.reference-region{fill:transparent;stroke:transparent;transition:fill .2s ease,filter .2s ease}.reference-region.active{fill:#ff4d5d;fill-opacity:.76;stroke:#ffd0d5;stroke-width:.65;filter:drop-shadow(0 0 3px rgba(255,72,94,.8))}.plan-item{grid-template-columns:34px 20px 60px minmax(150px,1fr) auto 88px}.plan-item-media{width:56px;height:56px;overflow:hidden;border:1px solid rgba(160,219,245,.25);border-radius:8px;background:#0a294e}.plan-item-media img{display:block;width:100%;height:100%;object-fit:cover}@media(max-width:820px){.linear-muscle-maps{bottom:174px;transform:scale(.84)}.plan-item{grid-template-columns:32px 18px 52px minmax(120px,1fr) 72px}.plan-item-media{width:48px;height:48px}.plan-item-fields{grid-column:4 / -1}.plan-item-actions{grid-column:5;grid-row:1}}.linear-muscle-maps{position:absolute;z-index:2;left:clamp(32px,4.3vw,82px);bottom:205px;display:block;width:290px;height:auto;margin:0;padding:0;border:0;background:transparent;pointer-events:none;transform:none}.linear-muscle-maps>img{display:block;width:100%;height:auto}.linear-muscle-maps>svg{position:absolute;inset:0;width:100%;height:100%;overflow:visible}.line-map-region{fill:transparent;stroke:transparent;transition:fill .2s ease,filter .2s ease}.line-map-region.active{fill:#ff4d5d;fill-opacity:.55;stroke:#ffe0e5e6;stroke-width:2.2;filter:drop-shadow(0 0 5px rgba(255,72,94,.82))}@media(max-width:820px){.linear-muscle-maps{bottom:190px;transform:scale(.78);transform-origin:left bottom}}