@import url('https://fonts.googleapis.com/css2?family=Barlow+Condensed:wght@500;600;700&family=DM+Sans:wght@400;500;600;700&display=swap');
:root{--canvas:#f7f8f3;--forest:#25372c;--olive:#65734e;--sage:#e8eddf;--ink:#202a23;--muted:#647066;--line:#dce1d6;--white:#fff;--display:'Barlow Condensed','Arial Narrow',Impact,sans-serif;--body:'DM Sans',Arial,sans-serif}
*{box-sizing:border-box}html{scroll-behavior:smooth;scroll-padding-top:105px}body{margin:0;background:var(--canvas);color:var(--ink);font-family:var(--body);font-size:16px;line-height:1.6;-webkit-font-smoothing:antialiased}a{color:inherit;text-decoration:none}button,input,select{font:inherit}button,a,input,select{-webkit-tap-highlight-color:transparent}button{cursor:pointer}button:disabled{cursor:default}img{display:block;max-width:100%;height:auto}svg{width:24px;height:24px;flex:none}h1,h2,h3,p{margin:0}h1,h2,h3{line-height:1.06}h1,h2{font-family:var(--display);font-weight:600;letter-spacing:-.025em}h1{font-size:clamp(54px,5.8vw,88px)}h2{font-size:clamp(38px,3.5vw,52px)}h3{font-weight:600;font-size:21px;letter-spacing:-.03em}p{max-width:76ch}p+p{margin-top:16px}button{border:0}a:focus-visible,button:focus-visible,input:focus-visible,select:focus-visible{outline:3px solid #9d643b;outline-offset:4px}::selection{background:#c9d4b8}button[hidden],[hidden]{display:none!important}.container{width:min(1256px,calc(100% - 96px));margin-inline:auto}.section{padding-block:78px}.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}.quiet{color:var(--muted)}.skip-link{position:fixed;left:16px;top:-100px;padding:12px 20px;background:var(--forest);color:#fff;z-index:100}.skip-link:focus{top:12px}
.site-header{position:sticky;top:0;z-index:30;background:rgba(247,248,243,.97);border-bottom:1px solid var(--line);backdrop-filter:blur(15px)}.header-inner{width:min(1376px,calc(100% - 80px));margin:auto;min-height:92px;display:flex;align-items:center;gap:32px}.brand{display:flex;align-items:center;gap:11px;line-height:1.08;font-size:19px;letter-spacing:-.04em;font-weight:700;color:var(--forest);flex:none}.brand svg{width:35px;height:43px}.site-header nav{display:flex;gap:27px;align-items:center;margin:auto;font-size:14px;font-weight:500}.site-header nav a{position:relative;padding:12px 0}.site-header nav a:hover,.site-header nav a[aria-current]{color:var(--olive)}.site-header nav a[aria-current]:after{content:'';position:absolute;bottom:3px;left:0;width:100%;height:2px;background:var(--forest)}.header-cta{display:flex;align-items:center;gap:18px;padding:12px 17px;border:1px solid var(--forest);border-radius:5px;font-size:14px;font-weight:600;white-space:nowrap}.header-cta svg{width:20px}.menu-toggle{display:none;background:none;padding:10px}.button{display:inline-flex;align-items:center;justify-content:space-between;gap:22px;padding:15px 22px;background:var(--forest);color:#fff;border:1px solid var(--forest);border-radius:5px;font-size:14px;font-weight:600;line-height:1.45;min-height:54px;transition:background .16s,color .16s}.button:hover{background:#3a5140}.button.secondary{background:transparent;color:var(--forest)}.button.secondary:hover{background:var(--sage)}.button svg{width:21px}.text-link{display:inline-flex;align-items:center;gap:14px;font-size:14px;font-weight:600;line-height:1.5}.text-link svg{width:20px}.text-link:hover{text-decoration:underline;text-underline-offset:5px}.intro-line{display:flex;align-items:center;gap:10px;color:var(--olive);font-size:13px;font-weight:600;line-height:1.5}.intro-line>span{width:7px;height:7px;flex:none;border-radius:50%;background:var(--olive)}
.hero{display:grid;grid-template-columns:1fr 1fr;gap:56px;min-height:667px;align-items:center;padding-block:52px 70px}.hero h1{font-size:clamp(76px,8vw,118px);line-height:.94;letter-spacing:-.025em;margin-top:22px;color:var(--forest)}.hero-description{margin-top:27px;color:var(--muted);max-width:420px;font-size:16px;line-height:1.75}.hero-actions{display:flex;flex-wrap:wrap;gap:12px;margin-top:29px}.hero-footnote{margin-top:24px;color:var(--muted);font-size:12px}.hero-visual{position:relative;margin-bottom:55px;margin-top:25px;align-self:stretch;min-height:480px}.hero-photo{width:100%;height:100%;object-fit:cover;object-position:48% center;border-radius:9px 9px 0 0;min-height:490px}.hero-caption{position:absolute;top:0;left:0;right:0;display:flex;align-items:center;justify-content:space-between;padding:22px;color:white;background:linear-gradient(#0007,transparent);border-radius:9px 9px 0 0;font-size:15px}.hero-caption a{border:1px solid #ffffff6b;border-radius:50%;width:35px;height:35px;display:grid;place-items:center}.hero-inset{position:absolute;bottom:-55px;right:-20px;width:286px;box-shadow:0 6px 20px #202a2314;background:#fff;border:6px solid var(--canvas);border-radius:8px;overflow:hidden}.hero-inset img{height:145px;width:100%;object-fit:cover;object-position:50% 48%}.hero-inset>span{font-size:12px;font-weight:600;display:flex;align-items:center;justify-content:space-between;padding:13px 12px}.hero-inset svg{width:18px;height:18px}.library-strip{border-block:1px solid var(--line);background:var(--sage)}.strip-inner{display:grid;grid-template-columns:1.3fr 1fr 1fr 1.3fr;align-items:center;padding-block:27px;gap:28px}.strip-inner>p{font-size:14px;line-height:1.6;color:var(--muted)}.strip-inner>p strong{font-size:17px;color:var(--forest);font-weight:500}.strip-inner>div{display:flex;gap:16px;align-items:center}.strip-inner>div strong{font-family:var(--display);font-size:44px;font-weight:500;color:var(--forest);line-height:1}.strip-inner>div span{font-size:12px;max-width:120px;line-height:1.5}.section-heading{display:flex;align-items:flex-end;justify-content:space-between;gap:30px;margin-bottom:32px}.section-heading h2{color:var(--forest)}.section-heading p{margin-top:13px;color:var(--muted);font-size:15px}.section-heading>.text-link{flex:none;margin-bottom:3px}.track-grid{display:grid;grid-template-columns:1fr 1fr;gap:26px}.track-card{background:white;border-radius:7px;overflow:hidden;border:1px solid var(--line)}.track-card>img{width:100%;height:290px;object-fit:cover}.track-card-body{display:flex;justify-content:space-between;gap:15px;align-items:center;padding:24px}.track-card h3{font-family:var(--display);font-size:35px;font-weight:600;letter-spacing:-.02em}.track-card p{margin-top:8px;font-size:13px;color:var(--muted)}.round-link{width:44px;height:44px;border:1px solid var(--line);border-radius:50%;display:grid;place-items:center;flex:none;background:white}.track-card:hover .round-link,.round-link:hover{background:var(--forest);color:white;border-color:var(--forest)}
.card-grid{display:grid;grid-template-columns:repeat(4,minmax(0,1fr));gap:24px}.card-image{position:relative;aspect-ratio:1.45;background:var(--sage);overflow:hidden;border-radius:7px}.card-image img{width:100%;height:100%;object-fit:cover;transition:transform .25s}.exercise-card:hover img,.workout-card:hover img,.article-card:hover img{transform:scale(1.025)}.exercise-card .card-image img{object-fit:contain;background:#fff}.card-body{padding:17px 0 4px}.card-body h3{font-size:18px;line-height:1.3;margin-top:10px}.card-body>p:not(.card-note){margin-top:7px;font-size:12px;color:var(--muted);line-height:1.6}.card-note{font-size:11px;display:flex;align-items:center;gap:10px;justify-content:space-between;color:var(--olive);line-height:1.4;font-weight:500}.card-note>span{color:var(--muted);font-weight:400;text-align:right}.play-mark{position:absolute;bottom:12px;right:12px;background:rgba(255,255,255,.95);width:32px;height:32px;border-radius:50%;display:grid;place-items:center;color:var(--forest);box-shadow:0 2px 10px #0001}.play-mark svg{height:16px;width:16px;transform:translateX(-1px)}.image-tag{position:absolute;bottom:12px;left:12px;background:white;border-radius:3px;padding:4px 8px;font-size:10px}.plan-card{background:#fff;border:1px solid var(--line);border-radius:7px;padding:24px 22px;display:flex;flex-direction:column;min-height:280px}.plan-heading{display:flex;justify-content:space-between;align-items:center;font-size:11px;color:var(--muted)}.level-bars{display:flex;gap:3px;align-items:flex-end;height:15px}.level-bars i{display:block;background:var(--line);width:4px;height:6px}.level-bars i:nth-child(2){height:8px}.level-bars i:nth-child(3){height:10px}.level-bars i:nth-child(4){height:12px}.level-bars i:nth-child(5){height:14px}.level-bars i.filled{background:var(--olive)}.plan-card h3{font-family:var(--display);font-size:37px;margin-top:28px;font-weight:500}.plan-card>p{font-size:13px;color:var(--muted);margin-top:10px;line-height:1.6;max-width:25ch;flex:1}.plan-bottom{border-top:1px solid var(--line);padding-top:18px;margin-top:23px;display:flex;align-items:center;justify-content:space-between;font-size:14px}.plan-bottom small{display:block;color:var(--muted);font-size:10px;margin-top:3px}.method-section{padding-block:70px;background:var(--sage);margin-block:26px}.method-grid{display:grid;grid-template-columns:1fr 1fr;gap:100px}.method-grid h2{font-size:61px;line-height:1}.method-grid>div>p{color:var(--muted);margin-top:22px;max-width:390px;font-size:15px}.method-grid .button{margin-top:25px}.method-list{margin:0;padding:0;counter-reset:method;list-style:none;display:flex;flex-direction:column;gap:25px;justify-content:center}.method-list li{counter-increment:method;position:relative;padding-left:55px}.method-list li:before{content:counter(method);position:absolute;left:0;top:0;width:32px;height:32px;border:1px solid #acb69e;border-radius:50%;display:grid;place-items:center;color:var(--olive);font-size:13px}.method-list h3{font-size:18px}.method-list p{font-size:13px;margin-top:8px;color:var(--muted)}.articles-grid{grid-template-columns:repeat(3,minmax(0,1fr))}.article-card .card-image{aspect-ratio:1.7}.article-card h3{font-size:20px}.article-card .card-body>p:not(.card-note){font-size:13px}.closing{border-radius:8px;background:var(--sage);padding:55px;display:grid;grid-template-columns:1fr 1fr;gap:24px;align-items:center;margin-block:20px 90px}.closing h2{font-size:64px;grid-row:span 2}.closing p{font-size:15px;color:var(--muted)}.closing .button{justify-self:start;margin-top:0}
.site-footer{border-top:1px solid var(--line);padding-top:56px;background:#eff2e9}.footer-grid{display:grid;grid-template-columns:1.2fr 1fr 1fr 1.1fr;gap:45px}.footer-grid>div>p{font-size:13px;color:var(--muted);margin-top:20px;line-height:1.8}.footer-grid h2{font-family:var(--body);font-size:13px;font-weight:600;letter-spacing:0;margin:6px 0 20px}.footer-grid>div>a:not(.brand){display:block;font-size:13px;color:var(--muted);margin-top:11px}.footer-grid a:hover{text-decoration:underline;text-underline-offset:4px}.footer-note>p:first-child{margin-top:3px;color:var(--ink)}.footer-base{margin-top:45px;border-top:1px solid var(--line);padding-block:20px;display:flex;justify-content:space-between;font-size:11px;color:var(--muted)}
.breadcrumbs{display:flex;flex-wrap:wrap;gap:10px;color:var(--muted);font-size:11px;padding-block:24px;line-height:1.6}.breadcrumbs a:hover{text-decoration:underline}.breadcrumbs [aria-current]{color:var(--ink)}.listing-page{padding-bottom:90px}.page-heading{max-width:740px;padding-top:24px;margin-bottom:40px}.page-heading h1{color:var(--forest)}.page-heading p{color:var(--muted);margin-top:20px;max-width:620px}.filters{display:flex;gap:12px;align-items:center;flex-wrap:wrap;padding:20px 0;border-block:1px solid var(--line)}.search{display:flex;align-items:center;gap:10px;border:1px solid var(--line);background:#fff;border-radius:5px;padding:12px 15px;flex:1;min-width:200px}.search svg{color:var(--muted);width:20px;height:20px}.search input{width:100%;min-width:0;background:none;border:0;outline:none;font-size:14px;color:var(--ink);line-height:24px}.select-label{display:block}.select-label select{background:white;border:1px solid var(--line);border-radius:5px;padding:15px 32px 15px 14px;font-size:13px;color:var(--ink);max-width:220px;min-height:50px}.filter-reset{background:none;font-size:12px;color:var(--muted);text-decoration:underline;padding:12px}.results-count{font-size:12px;color:var(--muted);margin:25px 0 22px}.listing-page .card-grid{row-gap:35px}.load-more{margin:42px auto 0;display:flex;min-width:180px}.empty-state{padding:65px 20px;text-align:center}.empty-state p{margin:15px auto 25px;color:var(--muted)}.empty-state .button{margin:auto}.track-hero{display:grid;grid-template-columns:1fr 1fr;gap:60px;padding-block:35px 70px;align-items:center}.track-hero h1{font-size:clamp(52px,5.2vw,78px);margin-top:18px}.track-hero>div>p:not(.intro-line){font-size:15px;color:var(--muted);margin-top:23px;max-width:450px}.track-hero-photo{border-radius:7px;width:100%;height:420px;object-fit:cover;object-position:center}.track-facts{display:flex;gap:28px;margin-top:35px}.track-facts span{font-size:11px;color:var(--muted)}.track-facts b{display:block;font-family:var(--display);font-size:34px;color:var(--forest);font-weight:500;line-height:1.2}
.detail-page{padding-bottom:70px}.exercise-detail{display:grid;grid-template-columns:1.1fr 1fr;gap:55px;align-items:start;padding-top:30px}.video-panel{border:1px solid var(--line);border-radius:7px;overflow:hidden;background:white}.video-shell{position:relative;background:#fff;aspect-ratio:16/10;display:grid;align-items:center}.video-shell video{width:100%;height:100%;object-fit:contain;position:absolute;inset:0}.video-start{position:absolute;inset:0;width:100%;display:flex;align-items:center;justify-content:center;gap:10px;background:#0002;color:#fff;text-shadow:0 1px 4px #0009;font-size:13px}.video-start svg{background:var(--forest);border-radius:50%;padding:10px;width:48px;height:48px;box-shadow:0 2px 10px #0003}.video-start span{background:#25372ce6;border-radius:3px;padding:5px 10px;text-shadow:none}.video-caption{padding:15px 18px;border-top:1px solid var(--line);display:flex;gap:18px;justify-content:space-between;font-size:12px}.video-caption>span:last-child{font-size:10px;color:var(--muted);flex:none}.video-error{position:absolute;bottom:45px;left:16px;right:16px;padding:12px;background:var(--forest);color:#fff;font-size:12px;border-radius:5px}.video-error button{background:white;color:var(--forest);border-radius:3px;padding:5px 8px;margin-left:5px}.technique h1{font-size:56px;margin-top:13px}.chips{display:flex;flex-wrap:wrap;gap:7px;margin-top:20px}.chips>span{font-size:10px;background:var(--sage);padding:5px 9px;border-radius:3px}.technique h2{font-family:var(--body);font-size:18px;font-weight:600;letter-spacing:0;margin-top:28px}.technique-steps{padding-left:24px;font-size:14px;color:var(--muted);margin-top:17px;line-height:1.85}.technique-steps li{padding-left:8px;margin-bottom:14px}.technique-steps li::marker{color:var(--olive);font-weight:600}.feel-note{padding:20px;background:var(--sage);border-radius:6px;margin-top:20px}.feel-note h2{font-size:13px;margin:0}.feel-note p{font-size:13px;color:var(--muted);margin-top:8px}.fine-print{font-size:11px!important;line-height:1.8;color:var(--muted);margin-top:23px}.inline-cta{display:flex;justify-content:space-between;align-items:center;gap:30px;padding:30px;background:var(--sage);border-radius:6px}.inline-cta p{font-size:14px}.inline-cta .button{flex:none}.plan-overview{display:grid;grid-template-columns:1.4fr 1fr;gap:90px;padding-block:30px 55px;align-items:center}.plan-overview h1{font-size:72px;margin-top:18px}.plan-overview>div>p:not(.intro-line){font-size:15px;color:var(--muted);margin-top:22px}.plan-summary{background:var(--sage);border-radius:7px;padding:28px 32px}.plan-summary>div{display:flex;align-items:center;gap:20px;padding-bottom:20px;margin-bottom:20px;border-bottom:1px solid #c9d1bd}.plan-summary strong{font-family:var(--display);font-weight:500;font-size:80px;line-height:1}.plan-summary span{font-size:14px;max-width:90px}.plan-summary p{font-size:13px;color:var(--muted);margin-top:10px}.calendar-heading{display:flex;align-items:end;justify-content:space-between;gap:25px;margin-bottom:28px}.calendar-heading h2{font-size:40px}.calendar-heading p{font-size:12px;color:var(--muted)}.calendar{display:grid;grid-template-columns:repeat(5,minmax(0,1fr));gap:14px}.calendar-day{position:relative;background:white;border:1px solid var(--line);border-radius:5px;padding:20px;min-height:161px;display:flex;flex-direction:column}.calendar-day>span{font-size:11px;color:var(--olive)}.calendar-day h3{font-size:15px;line-height:1.35;margin-top:15px;padding-right:7px;flex:1}.calendar-day p{font-size:10px;color:var(--muted);margin-top:15px}.calendar-day>svg{position:absolute;right:13px;bottom:13px;width:18px}.calendar-day:hover{background:var(--sage);border-color:#adb99d}.info-note{background:var(--sage);padding:27px 32px;margin-top:30px;border-radius:5px}.info-note h2{font-size:25px}.info-note p{font-size:13px;color:var(--muted);margin-top:11px}.session-title{padding-block:26px 32px;display:flex;align-items:end;gap:30px;justify-content:space-between}.session-title h1{font-size:64px;margin-top:13px}.session-title p:not(.intro-line){color:var(--muted);font-size:14px;margin-top:18px;max-width:650px}.session-title>.text-link{flex:none}.source-note{font-size:12px;color:var(--muted);margin-bottom:24px}.source-note a{text-decoration:underline}.session-layout{display:grid;grid-template-columns:1.15fr 1fr;gap:40px;align-items:start}.session-video{position:sticky;top:117px}.demo-cues{background:#edf0e6;padding:25px;border-radius:6px;margin-top:18px}.demo-cues h2{font-family:var(--body);font-size:16px;letter-spacing:0}.demo-cues ol{padding-left:20px;font-size:13px;color:var(--muted);margin-bottom:0}.demo-cues li{padding-left:5px;margin-top:10px}.segment-control{display:flex;border:1px solid var(--line);border-radius:5px;padding:4px;background:white;margin-bottom:22px}.segment-control button{flex:1;background:none;border-radius:3px;padding:11px;font-size:13px;color:var(--muted)}.segment-control button[aria-pressed=true]{background:var(--forest);color:white}.sequence-summary{padding:0 0 18px}.sequence-summary h2{font-family:var(--body);font-size:20px;letter-spacing:-.02em}.sequence-summary p{font-size:12px;color:var(--muted);margin-top:7px}.exercise-rows{list-style:none;margin:0;padding:0;border-top:1px solid var(--line)}.exercise-rows>li{border-bottom:1px solid var(--line);position:relative}.exercise-pick{width:100%;display:flex;align-items:center;gap:13px;background:transparent;text-align:left;padding:13px 10px 28px;border-radius:3px;color:var(--ink)}.exercise-pick.selected{background:var(--sage)}.exercise-pick:hover{background:#edf1e5}.exercise-pick img{width:66px;height:50px;object-fit:contain;background:white;border-radius:3px}.row-number{font-size:10px;color:var(--muted);min-width:14px;text-align:center}.row-name{display:block;flex:1;min-width:0}.row-name strong{font-size:12px;font-weight:500;display:block;line-height:1.35}.row-name>span{display:flex;flex-wrap:wrap;gap:8px;font-size:10px;color:var(--muted);margin-top:5px;line-height:1.5}.row-play{width:23px;height:23px;border-radius:50%;border:1px solid #c4cdbc;display:grid;place-items:center;color:var(--forest)}.row-play svg{width:12px;height:12px}.technique-link{font-size:9px;color:var(--olive);position:absolute;left:117px;bottom:8px;text-decoration:underline;text-underline-offset:3px}.day-navigation{display:flex;justify-content:space-between;gap:20px;margin-top:40px;border-top:1px solid var(--line);padding-top:30px}
.article-page{padding-bottom:30px}.article-header{max-width:850px;margin:24px auto 38px;text-align:center}.article-header .intro-line{justify-content:center}.article-header h1{font-size:75px;margin-top:20px;line-height:1}.article-header>p:not(.intro-line){max-width:650px;margin:22px auto 0;color:var(--muted);font-size:16px}.byline{display:block;font-size:11px;color:var(--muted);margin-top:22px}.article-cover{width:100%;height:440px;object-fit:cover;border-radius:7px}.article-layout{display:grid;grid-template-columns:230px minmax(0,700px);gap:75px;justify-content:center;margin-top:55px}.article-contents{position:sticky;top:123px;align-self:start;border-top:1px solid var(--line);padding-top:20px}.article-contents h2{font-family:var(--body);font-size:13px;letter-spacing:0;font-weight:600;margin-bottom:18px}.article-contents a{display:block;font-size:12px;color:var(--muted);margin-top:14px;line-height:1.6}.article-contents a:hover{text-decoration:underline}.article-copy>section{margin-bottom:38px;scroll-margin-top:120px}.article-copy h2{font-family:var(--body);font-size:24px;font-weight:600;letter-spacing:-.035em;line-height:1.3;margin-bottom:18px}.article-copy p{font-size:15px;color:var(--muted);line-height:1.95}.article-next{background:var(--sage);border-radius:6px;padding:25px;margin:35px 0}.article-next h2{font-size:19px}.article-next .text-link{display:flex;margin-top:14px;font-size:13px;justify-content:space-between}.article-sources{border-top:1px solid var(--line);padding-top:25px}.article-sources h2{font-size:17px}.article-sources ul{padding-left:20px;font-size:12px;color:var(--muted)}.article-sources a{text-decoration:underline;text-underline-offset:3px}.not-found{padding-block:90px}.not-found h1{margin-top:24px}.not-found>p:not(.intro-line){color:var(--muted);margin-top:25px}
@media(min-width:1550px){.hero-visual{min-height:520px}.hero{padding-block:65px 85px;min-height:740px}}
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@media(max-width:360px){.hero .hero-actions{flex-wrap:wrap}.hero .hero-actions .button{flex-basis:100%}}
@media(prefers-reduced-motion:reduce){html{scroll-behavior:auto}*,*:before,*:after{transition:none!important;animation:none!important}}
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