.method-main{width:min(1320px,calc(100% - 96px));margin:auto;padding-bottom:80px;--charcoal:var(--bg);--charcoal-deep:var(--panel);--copper-line:var(--line);--copper-faint:rgba(202,153,120,.12);--copper-strong:#d8a682;--black:var(--dark);--radius:4px;}

.method-intro {
  display: grid;
  grid-template-columns: minmax(0, 1.45fr) minmax(260px, 0.8fr);
  align-items: end;
  gap: clamp(28px, 6vw, 88px);
  padding: clamp(48px, 8vw, 94px) 0 46px;
}

.method-main .method-intro h1 {
  max-width: 880px;
  font-size: clamp(2.85rem, 5.25vw, 5.9rem);
  line-height: 0.94;
}

.eyebrow {
  margin: 0 0 10px;
  font-size: 12px;
  font-weight: 800;
  letter-spacing: 0.14em;
  text-transform: uppercase;
}




.intro-copy {
  max-width: 690px;
  margin-bottom: 0;
  font-size: clamp(16px, 1.6vw, 20px);
}

.intro-actions { display: grid; gap: 12px; }
.primary-action, .secondary-action {
  min-height: 48px;
  padding: 13px 18px;
  border: 1px solid var(--copper);
  border-radius: 999px;
  font-size: 14px;
  font-weight: 800;
  text-align: center;
  text-decoration: none;
  cursor: pointer;
}
.primary-action { color: var(--dark); background: var(--copper); }
.secondary-action { color: var(--copper); background: transparent; }
.primary-action:hover, .primary-action
.secondary-action:hover, .secondary-action:focus-visible { color: var(--dark); background: var(--copper); }

.notice {
  display: grid;
  grid-template-columns: auto 1fr;
  align-items: center;
  gap: 20px;
  padding: 20px 24px;
  color: var(--dark);
  background: var(--copper);
  border-radius: 4px;
}
.notice-index { font-family: var(--display); font-size: 18px; font-weight: 900; letter-spacing: 0.08em; }
.notice p { margin: 0; font-size: 14px; font-weight: 650; }

.section-shell {
  padding: clamp(74px, 10vw, 132px) 0 0;
}

.section-heading {
  display: grid;
  grid-template-columns: minmax(0, 1.4fr) minmax(240px, 0.6fr);
  align-items: end;
  gap: 32px;
  margin-bottom: 36px;
}
.section-heading > p { margin: 0; max-width: 480px; }

.program-tabs {
  display: grid;
  grid-template-columns: repeat(3, 1fr);
  gap: 12px;
  margin-bottom: 18px;
}

.program-tab {
  position: relative;
  min-height: 126px;
  padding: 20px;
  color: var(--copper);
  background: transparent;
  border: 1px solid var(--copper-line);
  border-radius: 4px;
  text-align: left;
  cursor: pointer;
  transition: transform 180ms ease, border-color 180ms ease, background 180ms ease;
}
.program-tab:hover { transform: translateY(-2px); border-color: var(--copper); }
.program-tab[aria-selected="true"] { color: var(--dark); background: var(--copper); border-color: var(--copper); }
.program-level { display: block; margin-bottom: 8px; font-size: 11px; font-weight: 850; letter-spacing: 0.14em; }
.program-name { display: block; font-family: var(--display); font-size: clamp(24px, 2.5vw, 34px); font-weight: 900; line-height: 0.98; text-transform: uppercase; }
.program-days { display: block; margin-top: 12px; font-size: 13px; font-weight: 700; }

.program-layout {
  display: grid;
  grid-template-columns: minmax(0, 1.55fr) minmax(330px, 0.85fr);
  gap: 18px;
  align-items: start;
}

.calendar-panel, .session-panel {
  border: 1px solid var(--copper-line);
  border-radius: 4px;
  background: var(--charcoal-deep);
}
.calendar-panel { padding: clamp(20px, 3vw, 32px); }
.calendar-head {
  display: flex;
  align-items: flex-end;
  justify-content: space-between;
  gap: 20px;
  margin-bottom: 22px;
}
.calendar-head h3, .session-panel h3 { margin-bottom: 0; font-size: clamp(36px, 4.8vw, 58px); }
.calendar-meta { margin: 0; font-size: 13px; font-weight: 700; text-align: right; }

.phase-legend { display: flex; flex-wrap: wrap; gap: 7px 14px; margin-bottom: 18px; }
.phase-key { display: inline-flex; align-items: center; gap: 7px; font-size: 11px; font-weight: 750; }
.phase-key::before { content: ""; width: 8px; height: 8px; border: 1px solid currentColor; border-radius: 50%; background: var(--phase-color, transparent); }

.day-grid { display: grid; grid-template-columns: repeat(10, minmax(44px, 1fr)); gap: 7px; }
.day-button {
  position: relative;
  aspect-ratio: 1;
  min-height: 44px;
  padding: 0;
  color: var(--copper);
  background: var(--bg);
  border: 1px solid var(--copper-line);
  border-radius: 10px;
  font-size: 14px;
  font-weight: 800;
  cursor: pointer;
}
.day-button::after {
  content: "";
  position: absolute;
  right: 5px;
  bottom: 5px;
  width: 5px;
  height: 5px;
  background: var(--phase-color, var(--copper));
  border-radius: 50%;
}
.day-button:hover, .day-button:focus-visible { border-color: var(--copper); background: var(--copper-faint); }
.day-button[aria-pressed="true"] { color: var(--dark); background: var(--copper); border-color: var(--copper); }
.day-button[aria-pressed="true"]::after { background: var(--dark); }

.session-panel {
  position: sticky;
  top: 90px;
  overflow: hidden;
  padding: clamp(22px, 3vw, 32px);
}
.session-topline { display: flex; align-items: center; justify-content: space-between; gap: 16px; }
.session-topline .eyebrow { margin-bottom: 0; }
.duration { padding: 5px 9px; border: 1px solid var(--copper-line); border-radius: 999px; font-size: 11px; font-weight: 800; }
.session-phase { margin: 10px 0 22px; font-size: 13px; font-weight: 750; }
.session-steps { display: grid; gap: 9px; }
.session-step {
  display: grid;
  grid-template-columns: 74px 1fr;
  gap: 12px;
  padding: 14px 0;
  border-top: 1px solid var(--copper-line);
}
.session-step-label { font-size: 11px; font-weight: 850; letter-spacing: 0.08em; text-transform: uppercase; }
.session-step p { margin: 0; font-size: 14px; }
.exercise-jump {
  display: inline-flex;
  margin-top: 7px;
  font-size: 12px;
  font-weight: 800;
  text-underline-offset: 4px;
}
.cooldown-note { margin-top: 18px; padding: 15px; color: var(--dark); background: var(--copper); border-radius: 12px; }
.cooldown-note span { font-size: 10px; font-weight: 900; letter-spacing: 0.12em; }
.cooldown-note p { margin: 3px 0 0; font-size: 13px; font-weight: 650; }
.day-nav { display: grid; grid-template-columns: 1fr 1fr; gap: 8px; margin-top: 16px; }
.day-nav button {
  min-height: 42px;
  color: var(--copper);
  background: transparent;
  border: 1px solid var(--copper-line);
  border-radius: 999px;
  font-size: 12px;
  font-weight: 800;
  cursor: pointer;
}
.day-nav button:hover:not(:disabled) { color: var(--dark); background: var(--copper); }
.day-nav button:disabled { opacity: 0.35; cursor: not-allowed; }

.library-filter { display: flex; flex-wrap: wrap; gap: 8px; margin-bottom: 28px; }
.filter-button {
  min-height: 40px;
  padding: 8px 15px;
  color: var(--copper);
  background: transparent;
  border: 1px solid var(--copper-line);
  border-radius: 999px;
  font-size: 13px;
  font-weight: 800;
  cursor: pointer;
}
.filter-button[aria-pressed="true"] { color: var(--dark); background: var(--copper); border-color: var(--copper); }

.exercise-groups { display: grid; gap: 56px; }
.exercise-group[hidden] { display: none; }
.group-heading { display: flex; align-items: baseline; justify-content: space-between; gap: 20px; margin-bottom: 16px; padding-bottom: 12px; border-bottom: 1px solid var(--copper-line); }
.group-heading h3 { margin: 0; font-size: clamp(28px, 4vw, 46px); }
.group-heading span { font-size: 12px; font-weight: 800; }
.exercise-grid { display: grid; grid-template-columns: repeat(2, minmax(0, 1fr)); gap: 12px; }
.exercise-card {
  display: grid;
  grid-template-columns: 1fr 110px;
  gap: 22px;
  min-height: 228px;
  padding: 24px;
  border: 1px solid var(--copper-line);
  border-radius: 4px;
  background: var(--charcoal-deep);
  scroll-margin-top: 96px;
  transition: border-color 180ms ease, background 180ms ease;
}
.exercise-card--no-video { grid-template-columns: 1fr; }
.exercise-card:target, .exercise-card.is-highlighted { border-color: var(--copper); background: var(--copper-faint); }
.exercise-number { display: block; margin-bottom: 18px; font-size: 11px; font-weight: 850; letter-spacing: 0.12em; }
.exercise-card h4 { margin: 0 0 10px; font-family: var(--display); font-size: 29px; line-height: 1; text-transform: uppercase; }
.exercise-description { margin: 0; font-size: 14px; }
.exercise-cue { margin: 14px 0 0; font-size: 12px; font-weight: 700; }
.video-button {
  align-self: center;
  display: grid;
  place-items: center;
  aspect-ratio: 1;
  width: 100%;
  padding: 12px;
  color: var(--dark);
  background: var(--copper);
  border: 0;
  border-radius: 50%;
  box-shadow: 0 0 0 7px rgba(202, 153, 120, 0.12);
  font-size: 11px;
  font-weight: 900;
  line-height: 1.15;
  text-align: center;
  cursor: pointer;
  transition: transform 180ms ease, box-shadow 180ms ease;
}
.video-button::before { content: "▶"; display: block; margin-bottom: -20px; font-size: 19px; }
.video-button:hover, .video-button:focus-visible { transform: scale(1.04); box-shadow: 0 0 0 10px rgba(202, 153, 120, 0.18); }

.guide-grid { display: grid; grid-template-columns: repeat(4, 1fr); gap: 12px; }
.guide-grid article { min-height: 220px; padding: 22px; color: var(--dark); background: var(--copper); border-radius: 4px; }
.guide-grid article > span { font-family: var(--display); font-size: 34px; font-weight: 900; }
.guide-grid h3 { margin: 28px 0 10px; font-size: 25px; }
.guide-grid p { margin: 0; font-size: 13px; font-weight: 600; }
.recovery-disclaimer { margin-top: 12px; padding: 24px; border: 1px solid var(--copper-line); border-radius: 4px; }
.recovery-disclaimer p:last-child { max-width: 900px; margin-bottom: 0; }

.method-standalone-footer {
  display: flex;
  align-items: center;
  justify-content: space-between;
  gap: 22px;
  margin-top: clamp(90px, 12vw, 160px);
  padding: 30px 0 42px;
  border-top: 1px solid var(--copper-line);
}
.method-standalone-footer span { font-family: var(--display); font-size: 28px; font-weight: 900; letter-spacing: 0.07em; }
.method-standalone-footer p { margin: 0; font-size: 13px; }

.video-dialog {
  width: min(900px, calc(100% - 32px));
  padding: 36px;
  color: var(--copper);
  background: var(--bg);
  border: 1px solid var(--copper);
  border-radius: 4px;
}
.video-dialog::backdrop { background: rgba(9, 10, 10, 0.78); }
.video-dialog h2 { margin-bottom: 16px; font-size: 50px; }
.video-dialog p:last-of-type { margin-bottom: 0; }
.dialog-close { position: absolute; top: 12px; right: 14px; color: var(--copper); background: transparent; border: 0; font-size: 28px; cursor: pointer; }
.video-slot { margin-top: 20px; aspect-ratio: 16 / 9; overflow: hidden; border-radius: 12px; }
.video-slot iframe, .video-slot video { width: 100%; height: 100%; border: 0; }

:focus-visible { outline: 3px solid var(--copper-strong); outline-offset: 3px; }

@media (max-width: 960px) {
  .program-layout { grid-template-columns: 1fr; }
  .session-panel { position: static; }
  .day-grid { grid-template-columns: repeat(9, minmax(44px, 1fr)); }
  .guide-grid { grid-template-columns: repeat(2, 1fr); }
}

@media (max-width: 720px) {

  .method-intro, .section-heading { grid-template-columns: 1fr; gap: 24px; }
  .method-intro { padding-top: 52px; }
  .intro-actions { grid-template-columns: 1fr 1fr; }
  .program-tabs { grid-template-columns: 1fr; }
  .program-tab { min-height: 100px; }
  .day-grid { grid-template-columns: repeat(7, minmax(40px, 1fr)); }
  .exercise-grid { grid-template-columns: 1fr; }
  .guide-grid { grid-template-columns: 1fr 1fr; }
}

@media (max-width: 480px) {
  .method-main { width: min(100% - 24px, 1180px); }

  .intro-actions, .guide-grid { grid-template-columns: 1fr; }
  .notice { grid-template-columns: 1fr; gap: 6px; }
  .calendar-head { align-items: flex-start; }
  .calendar-meta { max-width: 110px; }
  .day-grid { grid-template-columns: repeat(5, minmax(42px, 1fr)); }
  .session-step { grid-template-columns: 65px 1fr; }
  .exercise-card { grid-template-columns: 1fr 86px; gap: 14px; padding: 18px; min-height: 210px; }
  .exercise-card--no-video { grid-template-columns: 1fr; }
  .video-button { font-size: 9px; }
  .method-standalone-footer { align-items: flex-start; flex-direction: column; }
}

@media (prefers-reduced-motion: reduce) {
  html { scroll-behavior: auto; }
  *, *::before, *::after { transition-duration: 0.01ms !important; }
}

.intro-visual img{width:100%;aspect-ratio:1.3;object-fit:cover}.intro-visual .intro-actions{grid-template-columns:1fr 1fr;margin-top:16px}.intro-copy{margin-top:25px}.method-main .section-heading h2{font-size:clamp(38px,4.6vw,68px)}.method-main .method-intro h1{font-size:clamp(42px,4.6vw,72px);line-height:1}.method-main .intro-actions button,.method-main .intro-actions a{border-radius:0}.method-main .section-heading>p{font-size:14px}.video-dialog{--charcoal:var(--bg);--radius:4px;color:var(--copper);max-height:90vh}.video-dialog .eyebrow{margin-bottom:20px}.video-dialog p{font-size:14px}.video-dialog h2{font-size:clamp(32px,4vw,52px);margin-bottom:20px}.video-dialog video{object-fit:contain;background:var(--panel)}.video-dialog .video-slot{border-radius:0}.method-main .eyebrow{font-size:11px}.method-main .notice p{font-size:13px}.method-main .exercise-jump{display:flex;width:fit-content}.method-main .section-shell{scroll-margin-top:105px}.method-main .session-panel{top:105px}@media(max-width:850px){.method-main{width:calc(100% - 40px)}.method-intro{grid-template-columns:1fr;gap:25px}.intro-visual img{max-height:330px}.method-main .section-heading{grid-template-columns:1fr;gap:18px}.method-main .method-intro h1{font-size:clamp(40px,8.4vw,58px)}.method-main .section-shell{padding-top:65px}.video-dialog{padding:36px 18px 24px}}