.freq-toggle-wrap[data-astro-cid-qpb5n7kc]{background:var(--bg-card);border:1px solid var(--faint);border-radius:var(--radius-pill);gap:.25rem;margin-top:.5rem;padding:.25rem;display:inline-flex}.freq-toggle-btn[data-astro-cid-qpb5n7kc]{color:var(--muted);font-family:var(--font-display);letter-spacing:.04em;border-radius:var(--radius-pill);cursor:pointer;transition:all var(--speed) var(--ease);background:0 0;border:none;padding:.5rem 1.25rem;font-size:.88rem}.freq-toggle-btn[data-astro-cid-qpb5n7kc].active{background:var(--purple);color:var(--color-white)}.program-pane[data-astro-cid-qpb5n7kc]{display:none}.program-pane[data-astro-cid-qpb5n7kc].active{animation:paneFadeIn var(--speed) var(--ease);display:block}.benefit-stats-grid[data-astro-cid-qpb5n7kc]{grid-template-columns:1fr 1fr;gap:1.5rem;display:grid}.b-stat-card[data-astro-cid-qpb5n7kc]{background:var(--bg-card);border:1px solid var(--faint);border-radius:var(--radius);text-align:center;transition:transform var(--speed) var(--ease);flex-direction:column;gap:.5rem;padding:2.5rem 1.5rem;display:flex}.b-stat-card[data-astro-cid-qpb5n7kc]:hover{transform:translateY(-4px)}.b-stat-num[data-astro-cid-qpb5n7kc]{font-family:var(--font-display);color:var(--purple);font-size:3rem}.b-stat-label[data-astro-cid-qpb5n7kc]{color:var(--muted);font-size:.88rem;font-weight:600}.study-link-large[data-astro-cid-qpb5n7kc]{font-family:var(--font-mono);color:var(--purple);transition:color var(--speed) var(--ease);margin-top:1rem;font-size:.85rem;font-weight:700;text-decoration:underline;display:inline-block}.study-link-large[data-astro-cid-qpb5n7kc]:hover{color:var(--pink)}.exercises-grid[data-astro-cid-qpb5n7kc]{grid-template-columns:repeat(3,1fr);gap:2rem;display:grid}.exercise-card[data-astro-cid-qpb5n7kc]{background:var(--bg);border:1px solid var(--faint);border-radius:var(--radius);transition:transform var(--speed) var(--ease), border-color var(--speed) var(--ease);padding:1.75rem;position:relative}.exercise-card[data-astro-cid-qpb5n7kc]:hover{border-color:#1c162533}.ex-card-summary[data-astro-cid-qpb5n7kc]{cursor:pointer;justify-content:space-between;align-items:flex-start;gap:1rem;list-style:none;display:flex}.ex-card-summary[data-astro-cid-qpb5n7kc]::-webkit-details-marker{display:none}.ex-summary-left[data-astro-cid-qpb5n7kc]{flex-direction:column;flex:1;gap:.4rem;display:flex}.ex-header-row[data-astro-cid-qpb5n7kc]{align-items:center;gap:.6rem;display:flex}.ex-badge[data-astro-cid-qpb5n7kc]{font-family:var(--font-mono);color:var(--pink);border-radius:var(--radius-xs);background:#d81b8e14;border:1px solid #d81b8e26;padding:.15rem .45rem;font-size:.75rem;font-weight:700}.ex-name[data-astro-cid-qpb5n7kc]{font-family:var(--font-display);color:var(--cream);letter-spacing:.02em;margin:0;font-size:1.4rem}.ex-meta[data-astro-cid-qpb5n7kc]{font-family:var(--font-mono);color:var(--purple);text-transform:uppercase;letter-spacing:.05em;font-size:.65rem;font-weight:700}.ex-arrow[data-astro-cid-qpb5n7kc]{color:var(--pink);transition:transform var(--speed) var(--ease);padding-top:.2rem;font-size:.85rem}details[data-astro-cid-qpb5n7kc][open] .ex-arrow[data-astro-cid-qpb5n7kc]{transform:rotate(180deg)}.ex-details-content[data-astro-cid-qpb5n7kc]{border-top:1px dashed var(--faint);flex-direction:column;gap:.85rem;margin-top:1rem;padding-top:1rem;display:flex}.ex-desc[data-astro-cid-qpb5n7kc]{color:var(--muted);font-size:.88rem;line-height:1.6}.ex-tip[data-astro-cid-qpb5n7kc]{color:var(--muted);background:var(--bg-card);border:1px solid var(--faint);border-radius:var(--radius-sm);margin-top:auto;padding:.75rem;font-size:.8rem;line-height:1.4}.study-link[data-astro-cid-qpb5n7kc]{font-family:var(--font-mono);color:var(--purple);transition:color var(--speed) var(--ease);font-size:.72rem;font-weight:700;text-decoration:underline;display:inline-block}.study-link[data-astro-cid-qpb5n7kc]:hover{color:var(--pink)}.routine-split-grid[data-astro-cid-qpb5n7kc]{grid-template-columns:1fr 1fr;gap:3rem;display:grid}.routine-day-card[data-astro-cid-qpb5n7kc]{background:var(--bg-card);border:1px solid var(--faint);border-radius:var(--radius);flex-direction:column;gap:1.25rem;padding:2.5rem;display:flex}.card-purple-border[data-astro-cid-qpb5n7kc]{border-top:4px solid var(--purple)}.card-pink-border[data-astro-cid-qpb5n7kc]{border-top:4px solid var(--pink)}.r-day-header[data-astro-cid-qpb5n7kc]{border-bottom:1px solid var(--faint);align-items:center;gap:1rem;padding-bottom:1rem;display:flex}.r-day-badge[data-astro-cid-qpb5n7kc]{font-family:var(--font-mono);color:var(--color-white);background:var(--purple);border-radius:var(--radius-xs);padding:.25rem .5rem;font-size:.72rem;font-weight:700}.r-day-badge[data-astro-cid-qpb5n7kc].bg-pink{background:var(--pink)}.r-day-header[data-astro-cid-qpb5n7kc] h4[data-astro-cid-qpb5n7kc]{font-family:var(--font-display);color:var(--cream);letter-spacing:.02em;text-transform:uppercase;font-size:1.4rem}.r-day-desc[data-astro-cid-qpb5n7kc]{color:var(--muted);font-size:.9rem;line-height:1.5}.r-exercise-item[data-astro-cid-qpb5n7kc]{border-bottom:1px solid var(--faint);justify-content:space-between;align-items:center;padding-bottom:.75rem;display:flex}.r-exercise-item[data-astro-cid-qpb5n7kc]:last-of-type{border-bottom:none;padding-bottom:0}.r-ex-title[data-astro-cid-qpb5n7kc]{color:var(--cream);font-size:.95rem;font-weight:500}.r-ex-sets[data-astro-cid-qpb5n7kc]{font-family:var(--font-mono);color:var(--muted);font-size:.75rem;font-weight:700}.studies-details-dropdown[data-astro-cid-qpb5n7kc]{background:var(--bg-card);border:1px solid var(--faint);border-radius:var(--radius);transition:border-color var(--speed) var(--ease), box-shadow var(--speed) var(--ease);overflow:hidden}.studies-details-dropdown[data-astro-cid-qpb5n7kc]:hover{border-color:var(--purple)}.studies-details-dropdown[data-astro-cid-qpb5n7kc][open]{border-color:#8f3dff66;box-shadow:0 8px 30px #8f3dff14}.studies-dropdown-summary[data-astro-cid-qpb5n7kc]{cursor:pointer;user-select:none;background:var(--bg-card);transition:background var(--speed) var(--ease);justify-content:space-between;align-items:center;padding:1.25rem 1.75rem;list-style:none;display:flex}.studies-dropdown-summary[data-astro-cid-qpb5n7kc]::marker{display:none}.studies-dropdown-summary[data-astro-cid-qpb5n7kc]::-webkit-details-marker{display:none}.studies-dropdown-summary[data-astro-cid-qpb5n7kc]:hover{background:#8f3dff0a}.studies-summary-left[data-astro-cid-qpb5n7kc]{flex-wrap:wrap;align-items:center;gap:.75rem;display:flex}.studies-summary-icon[data-astro-cid-qpb5n7kc]{font-size:1.25rem}.studies-summary-title[data-astro-cid-qpb5n7kc]{font-family:var(--font-display);color:var(--cream);letter-spacing:.02em;font-size:1.25rem}.studies-summary-count[data-astro-cid-qpb5n7kc]{font-family:var(--font-mono);color:var(--purple);border-radius:var(--radius-pill);background:#8f3dff1a;border:1px solid #8f3dff33;padding:.2rem .55rem;font-size:.7rem;font-weight:700}.details-arrow[data-astro-cid-qpb5n7kc]{color:var(--muted);transition:transform var(--speed) var(--ease), color var(--speed) var(--ease);font-size:.75rem}.studies-details-dropdown[data-astro-cid-qpb5n7kc][open] .details-arrow[data-astro-cid-qpb5n7kc]{color:var(--pink);transform:rotate(180deg)}.studies-dropdown-content[data-astro-cid-qpb5n7kc]{border-top:1px solid var(--faint);background:var(--bg);padding:1.5rem 1.75rem 2rem}.studies-intro[data-astro-cid-qpb5n7kc]{color:var(--muted);margin-bottom:1.75rem;font-size:.88rem;line-height:1.55}.studies-category-grid[data-astro-cid-qpb5n7kc]{grid-template-columns:repeat(3,1fr);gap:1.5rem;display:grid}.study-category-card[data-astro-cid-qpb5n7kc]{background:var(--bg-card);border:1px solid var(--faint);border-radius:var(--radius-sm);flex-direction:column;gap:1.25rem;padding:1.5rem;display:flex}.study-cat-header[data-astro-cid-qpb5n7kc]{border-bottom:1px solid var(--faint);align-items:center;gap:.6rem;padding-bottom:.75rem;display:flex}.study-cat-badge[data-astro-cid-qpb5n7kc]{font-family:var(--font-mono);color:var(--color-white);background:var(--purple);border-radius:var(--radius-xs);padding:.15rem .4rem;font-size:.65rem;font-weight:700}.study-cat-header[data-astro-cid-qpb5n7kc] h4[data-astro-cid-qpb5n7kc]{font-family:var(--font-display);color:var(--cream);letter-spacing:.02em;text-transform:uppercase;margin:0;font-size:1.1rem}.study-items-list[data-astro-cid-qpb5n7kc]{flex-direction:column;gap:1.25rem;display:flex}.study-entry[data-astro-cid-qpb5n7kc]{border-bottom:1px dashed var(--faint);flex-direction:column;gap:.35rem;padding-bottom:1rem;display:flex}.study-entry[data-astro-cid-qpb5n7kc]:last-child{border-bottom:none;padding-bottom:0}.study-entry-title[data-astro-cid-qpb5n7kc]{color:var(--cream);font-size:.9rem;font-weight:600;line-height:1.35}.study-entry-desc[data-astro-cid-qpb5n7kc]{color:var(--muted);font-size:.8rem;line-height:1.45}@media (width>=769px){.exercise-card[data-astro-cid-qpb5n7kc]:hover{transform:translateY(-4px)}.ex-card-summary[data-astro-cid-qpb5n7kc]{cursor:default;pointer-events:none}.ex-arrow[data-astro-cid-qpb5n7kc]{display:none}.ex-details-content[data-astro-cid-qpb5n7kc]{border-top:none;margin-top:.75rem;padding-top:0}}@media (width<=1024px){.exercises-grid[data-astro-cid-qpb5n7kc]{grid-template-columns:repeat(2,1fr)}.routine-split-grid[data-astro-cid-qpb5n7kc]{grid-template-columns:1fr;gap:2rem}.studies-category-grid[data-astro-cid-qpb5n7kc]{grid-template-columns:1fr}}@media (width<=768px){.split-section[data-astro-cid-qpb5n7kc]{grid-template-columns:1fr;gap:2.5rem}.benefit-stats-grid[data-astro-cid-qpb5n7kc]{grid-template-columns:1fr;gap:1rem}.b-stat-card[data-astro-cid-qpb5n7kc]{padding:1.75rem 1.25rem}.studies-dropdown-summary[data-astro-cid-qpb5n7kc]{padding:1rem 1.25rem}.studies-dropdown-content[data-astro-cid-qpb5n7kc]{padding:1.25rem 1rem 1.5rem}.studies-summary-title[data-astro-cid-qpb5n7kc]{font-size:1.1rem}}@media (width<=600px){.exercises-grid[data-astro-cid-qpb5n7kc]{grid-template-columns:1fr;gap:.85rem}.exercise-card[data-astro-cid-qpb5n7kc]{padding:1.25rem}.ex-name[data-astro-cid-qpb5n7kc]{font-size:1.25rem}.routine-day-card[data-astro-cid-qpb5n7kc]{padding:1.5rem}.r-exercise-item[data-astro-cid-qpb5n7kc]{flex-direction:column;align-items:flex-start;gap:.25rem}.study-category-card[data-astro-cid-qpb5n7kc]{padding:1.25rem}}