*{box-sizing:border-box}html{scroll-behavior:smooth;scroll-padding-top:90px}body{margin:0;background:#f3f5fa;color:#15213b;font-family:-apple-system,BlinkMacSystemFont,"PingFang SC","Microsoft YaHei",sans-serif;font-size:16px;line-height:1.65}button,a{-webkit-tap-highlight-color:transparent}button{font:inherit;cursor:pointer}a{color:#1747df;text-underline-offset:4px}button:focus-visible,a:focus-visible,summary:focus-visible{outline:3px solid #e9aa18;outline-offset:4px}.top{background:#fff;border-bottom:1px solid #dce2ee;min-height:76px;padding:14px max(24px,calc((100vw - 1180px)/2));display:flex;align-items:center;justify-content:space-between;gap:14px}.brand{color:#15213b;text-decoration:none;font-weight:750;display:flex;align-items:center;gap:12px;font-size:21px}.brandmark{display:grid;place-items:center;width:38px;height:38px;background:#1747df;color:white;border-radius:10px;font-size:23px}.brand-sub{font-size:14px;font-weight:400;color:#6b7790;border-left:1px solid #dce2ee;padding-left:12px}.guide-link{font-size:14px;white-space:nowrap}main{max-width:1180px;margin:0 auto;padding:35px 24px 50px}.intro{display:flex;justify-content:space-between;gap:22px;align-items:center;padding:5px 0 30px}.eyebrow{font-size:14px;letter-spacing:.04em;color:#1747df;font-weight:650;margin:0 0 8px}h1{font-size:clamp(30px,4vw,48px);line-height:1.25;letter-spacing:-.025em;margin:0 0 13px}h2{font-size:25px;line-height:1.4;margin:0 0 14px}.lead{color:#56627b;margin:0}.timebadge{border-left:3px solid #1747df;padding:0 0 0 25px;flex-shrink:0}.timebadge b{font-size:60px;line-height:1;letter-spacing:-.06em;color:#1747df}.timebadge b span{font-size:16px;font-weight:500;letter-spacing:0;margin-left:9px}.timebadge small{font-size:14px;color:#68738a;display:block;margin-top:8px}.mobile-br{display:none}.tabs{display:flex;background:#15213b;padding:6px;border-radius:14px;gap:5px;position:sticky;top:8px;z-index:5;box-shadow:0 8px 22px #15213b12}.tabs button{border:0;border-radius:9px;flex:1;padding:12px 8px;min-height:50px;background:transparent;color:#d9dfed;font-weight:650}.tabs button.active{background:#fff;color:#153da7}.modebar{background:white;border:1px solid #dce2ee;border-radius:16px;padding:19px 22px;display:flex;justify-content:space-between;gap:18px;align-items:center;margin:24px 0 18px}.modebar p{color:#66728a;font-size:14px;margin:4px 0 0}.segmented{display:flex;background:#edf1fa;border-radius:10px;padding:4px;flex-shrink:0}.segmented button{border:0;background:transparent;padding:10px 12px;border-radius:7px;font-size:14px;color:#56627b;min-height:44px}.segmented .selected{background:#1747df;color:white}.section-intro{margin:18px 2px 23px;color:#52617b}.section-intro strong{color:#15213b}.flow{display:flex;gap:8px;flex-wrap:wrap;margin-top:13px}.flow span{padding:5px 11px;background:#e7edfd;color:#244baf;border-radius:6px;font-size:14px}.exercise-grid{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:22px}.exercise-card{background:#fff;border:1px solid #dce2ee;border-radius:18px;overflow:hidden}.card-header{padding:22px 24px 13px;display:flex;gap:14px;align-items:flex-start}.number{font-size:15px;font-weight:750;color:#1747df;background:#edf2ff;border-radius:8px;width:37px;height:37px;display:grid;place-items:center;flex-shrink:0}.card-header h2{font-size:23px;margin:0 0 3px}.english{font-size:14px;color:#708097;margin:0}.figure{margin:0 20px;background:#fafbfd;border:1px solid #edf0f6;border-radius:12px;overflow:hidden}.figure img{width:100%;aspect-ratio:3/2;object-fit:contain;display:block;background:#fff}.figure figcaption{font-size:12px;color:#748096;padding:6px 12px;border-top:1px solid #edf0f6}.card-body{padding:18px 24px 23px}.dose{display:flex;gap:15px;align-items:center;justify-content:space-between;border-bottom:1px solid #e5e9f1;padding-bottom:15px;margin-bottom:15px}.dose strong{font-size:24px;color:#1747df;line-height:1.35}.dose span{color:#63718a;font-size:14px;text-align:right}.purpose{margin:0 0 14px;color:#344561}.purpose b{color:#15213b}.steps{padding-left:21px;margin:0}.steps li{padding-left:3px;margin-bottom:9px}.cue{background:#f0f4fc;border-left:3px solid #688bf1;padding:11px 13px;margin:15px 0 0;font-size:14px;color:#34507d}.exercise-card details{margin-top:15px;border-top:1px solid #e5e9f1;padding-top:12px}.exercise-card summary{font-size:14px;color:#526480;cursor:pointer;min-height:30px}.exercise-card details p{font-size:14px;color:#5b6980}.rules{margin-top:38px;border-top:1px solid #d3dbe9;padding-top:30px}.rules>p{color:#52617b;max-width:850px}.rule-grid{display:grid;grid-template-columns:repeat(3,1fr);gap:22px;margin-top:22px}.rule-grid article{border-left:2px solid #c7d4f2;padding-left:17px}.rule-grid p{color:#63718a;font-size:14px;margin:6px 0}footer{margin-top:38px;color:#6b7790;font-size:14px;border-top:1px solid #dce2ee;padding-top:20px}footer p{margin:3px 0}footer a{display:inline-block;margin:12px 20px 0 0;font-size:14px}.noimage .card-body{padding-top:0}.quiet-note{border:1px solid #d8e2f9;border-radius:10px;padding:13px 16px;background:#f5f8ff;font-size:14px}.subheading{font-size:17px;font-weight:650}.full-width{grid-column:1/-1}.steps a{font-size:14px}@media(max-width:700px){.top{padding:13px 18px;min-height:65px}.brand{font-size:18px;gap:9px}.brand-sub{display:none}main{padding:25px 16px 36px}.intro{align-items:flex-start;padding-bottom:24px;gap:13px}.timebadge{padding-left:13px;margin-top:23px}.timebadge b{font-size:46px}.timebadge b span{font-size:13px;margin-left:5px}.timebadge small{font-size:12px;max-width:90px;line-height:1.5}.lead{font-size:14px;max-width:240px}.mobile-br{display:block}.eyebrow{font-size:13px}.tabs{top:5px;border-radius:12px;gap:1px;padding:5px}.tabs button{font-size:14px;padding:10px 4px;min-height:46px}.modebar{flex-direction:column;align-items:stretch;padding:16px;margin-top:19px;gap:12px}.segmented button{flex:1}.exercise-grid{grid-template-columns:1fr;gap:18px}.card-header{padding:19px 19px 12px}.card-header h2{font-size:22px}.figure{margin:0 16px}.card-body{padding:16px 19px 20px}.dose strong{font-size:23px}.dose span{max-width:120px}.rule-grid{grid-template-columns:1fr;gap:17px}h2{font-size:23px}.section-intro{font-size:15px}.flow span{font-size:13px}.intro h1{font-size:31px}}@media(prefers-reduced-motion:reduce){html{scroll-behavior:auto}}@media print{.tabs{position:static}.top,.modebar{display:none}.exercise-grid{display:block}.exercise-card{break-inside:avoid;margin-bottom:20px}.figure img{max-height:180px}body{background:white}.rules{page-break-before:always}}

[hidden]{display:none!important}.source-link{display:inline-block;font-size:14px;margin-top:12px}.videofigure iframe{width:100%;aspect-ratio:16/9;border:0;display:block}.dose{align-items:flex-start}.dose strong{font-size:22px}.dose span{max-width:150px}.quiet-note{margin-bottom:0}@media(max-width:420px){.dose{flex-direction:column;gap:6px}.dose span{text-align:left;max-width:none}.dose strong{font-size:23px}}

.day-note{font-size:14px;margin-top:12px;color:#566982}.day-note summary{cursor:pointer;min-height:32px;padding:3px 0}.day-note>div{padding-top:10px}.intro{padding-bottom:20px}.intro .timebadge b{font-size:48px}.intro .timebadge{padding-left:16px}.intro .timebadge small{max-width:none}.flow{margin-top:0}.figure img{aspect-ratio:512/260}.section-intro{margin-bottom:18px}@media(max-width:700px){main{padding-top:20px}.intro{align-items:center;padding:0 0 20px}.intro h1{font-size:29px;margin-bottom:8px}.intro .timebadge{margin-top:0;padding-left:10px}.intro .timebadge b{font-size:40px}.intro .timebadge small{font-size:12px;max-width:80px}.intro .lead{font-size:14px;max-width:210px}.modebar{padding:13px 15px;margin:16px 0 12px;gap:8px}.modebar p{font-size:13px}.section-intro{margin-top:12px}.quiet-note{font-size:14px}}

/* Exercise illustration viewer */
.visual-hint{font-size:14px;color:#61718a;margin:0 2px 14px}.image-button{border:0;padding:0;display:block;width:100%;background:#fff;position:relative;cursor:zoom-in}.image-button:focus-visible{outline-offset:-4px}.zoom-label{position:absolute;right:8px;bottom:8px;padding:2px 8px;border-radius:5px;background:#ffffffeb;color:#1747df;font-size:12px;box-shadow:0 1px 5px #17345718}.figure.diagram img{aspect-ratio:720/410;background:#f7faff}.video-demo{margin:12px 20px 0!important;padding:0!important;border:0!important}.video-demo summary{padding:8px 0;color:#1747df}.video-demo .figure{margin:0}.video-demo .videofigure iframe{aspect-ratio:16/9}
#image-viewer{border:0;border-radius:16px;padding:22px;width:min(1000px,96vw);max-height:94dvh;overflow:auto;background:#fff;color:#15213b;box-shadow:0 20px 100px #0004}#image-viewer::backdrop{background:#12213acc}#image-viewer h2{font-size:23px;padding-right:90px;margin-bottom:15px}#image-viewer img{display:block;width:100%;max-height:72dvh;object-fit:contain}#image-viewer p{font-size:14px;color:#62718a;margin:14px 0 0}.viewer-close{position:absolute;right:14px;top:14px;min-height:44px;padding:7px 12px;background:#eef3fd;border:0;border-radius:8px;color:#1747df}@media(max-width:700px){#image-viewer{padding:16px 10px}#image-viewer h2{font-size:20px;padding-left:6px}.video-demo{margin-left:16px!important;margin-right:16px!important}}

.viewer-canvas{overflow:auto;max-height:70dvh;overscroll-behavior:contain;-webkit-overflow-scrolling:touch}#image-viewer.is-zoomed img{width:200%;max-width:none;max-height:none}.viewer-zoom{min-height:44px;border:1px solid #c5d4f7;background:#eef3fd;color:#1747df;border-radius:8px;padding:7px 16px;margin-top:13px}