.vol-note[data-astro-cid-j7pv25f6]{font-size:.95em;color:var(--ink-muted)}.why[data-astro-cid-j7pv25f6]{margin-top:28px;border:1px solid var(--hairline);border-radius:var(--radius-lg, 16px);background:var(--surface);padding:4px 18px}.why[data-astro-cid-j7pv25f6]>summary[data-astro-cid-j7pv25f6]{cursor:pointer;padding:14px 0;font-weight:600;font-size:17px;list-style:none;display:flex;align-items:center;gap:10px;min-height:48px}.why[data-astro-cid-j7pv25f6]>summary[data-astro-cid-j7pv25f6]::-webkit-details-marker{display:none}.why[data-astro-cid-j7pv25f6]>summary[data-astro-cid-j7pv25f6]:before{content:"+";font-size:20px;line-height:1;color:var(--ink-muted);flex:none}.why[data-astro-cid-j7pv25f6][open]>summary[data-astro-cid-j7pv25f6]:before{content:"−"}.why[data-astro-cid-j7pv25f6][open]>summary[data-astro-cid-j7pv25f6]{border-bottom:1px solid var(--hairline)}.why[data-astro-cid-j7pv25f6] .prose[data-astro-cid-j7pv25f6]{padding:14px 0 8px}.h1-eyebrow[data-astro-cid-j7pv25f6]{display:block;font-size:.42em;font-weight:600;letter-spacing:.08em;text-transform:uppercase;color:var(--ink-muted);margin-bottom:.6em}section[data-astro-cid-j7pv25f6]{padding-block:clamp(3rem,2rem + 5vw,5.5rem)}.band[data-astro-cid-j7pv25f6]{background:var(--surface);border-block:1px solid var(--hairline)}.workouts[data-astro-cid-j7pv25f6]{border-bottom:1px solid var(--hairline)}.section-h[data-astro-cid-j7pv25f6]{margin-bottom:.75rem}.section-sub[data-astro-cid-j7pv25f6]{color:var(--ink-2);margin-bottom:2rem}.hero[data-astro-cid-j7pv25f6]{padding-block:clamp(2.5rem,1.5rem + 6vw,6rem)}.hero-grid[data-astro-cid-j7pv25f6]{display:grid;gap:clamp(2.5rem,1rem + 6vw,4rem);align-items:center}.hero-copy[data-astro-cid-j7pv25f6],.hero-mock[data-astro-cid-j7pv25f6]{min-width:0}.hero[data-astro-cid-j7pv25f6] h1[data-astro-cid-j7pv25f6]{margin-bottom:1rem}.hero[data-astro-cid-j7pv25f6] .lede[data-astro-cid-j7pv25f6]{max-width:46ch;margin-bottom:1rem}.lede--sub[data-astro-cid-j7pv25f6]{font-size:1.0625rem;line-height:1.6;margin-bottom:2rem}.cta-row[data-astro-cid-j7pv25f6]{display:flex;flex-wrap:wrap;gap:.75rem}.facts[data-astro-cid-j7pv25f6]{display:grid;grid-template-columns:repeat(auto-fit,minmax(6.5rem,1fr));gap:1rem .5rem;list-style:none;margin:2.5rem 0 0;padding:1.5rem 0 0;border-top:1px solid var(--hairline)}.facts[data-astro-cid-j7pv25f6] li[data-astro-cid-j7pv25f6]{margin:0;display:flex;flex-direction:column;gap:.125rem}.fact-n[data-astro-cid-j7pv25f6]{font-size:1.75rem;font-weight:800;line-height:1;letter-spacing:-.03em}.fact-l[data-astro-cid-j7pv25f6]{font-size:.875rem;color:var(--ink-muted)}.mock-card[data-astro-cid-j7pv25f6]{background:var(--surface);border:1px solid var(--hairline);border-radius:var(--radius-lg);padding:1.125rem;max-width:26rem;margin-inline:auto;box-shadow:0 1px 0 var(--hairline)}.mock-head[data-astro-cid-j7pv25f6]{display:flex;align-items:flex-start;justify-content:space-between;gap:1rem}.mock-ex[data-astro-cid-j7pv25f6]{margin:0;font-size:1.0625rem;font-weight:700;line-height:1.2}.mock-meta[data-astro-cid-j7pv25f6]{margin:.25rem 0 0;font-size:.875rem;color:var(--ink-muted)}.mock-badge[data-astro-cid-j7pv25f6]{flex:none;font-size:.6875rem;font-weight:700;letter-spacing:.1em;color:var(--ink-muted);background:var(--raised);border:1px solid var(--hairline);border-radius:999px;padding:.25rem .5rem;white-space:nowrap}.mock-proposal[data-astro-cid-j7pv25f6]{margin:1rem 0 .5rem;font-size:.9375rem;color:var(--easy);font-weight:600}.mock-load[data-astro-cid-j7pv25f6]{display:flex;align-items:baseline;gap:.4rem;padding:.625rem .875rem;margin-bottom:.875rem;background:var(--raised);border:1px solid var(--divider);border-radius:var(--radius)}.mock-load-val[data-astro-cid-j7pv25f6]{font-size:2rem;font-weight:800;line-height:1;letter-spacing:-.03em}.mock-load-unit[data-astro-cid-j7pv25f6]{font-size:1rem;color:var(--ink-muted)}.mock-load-reps[data-astro-cid-j7pv25f6]{margin-left:auto;font-size:1rem;color:var(--ink-2)}.markbar[data-astro-cid-j7pv25f6]{display:flex;gap:4px;padding:4px;background:var(--plane);border:1px solid var(--hairline);border-radius:var(--radius)}.seg[data-astro-cid-j7pv25f6]{display:flex;flex-direction:column;align-items:center;justify-content:center;gap:.2rem;min-width:0;min-height:64px;border-radius:9px;background:var(--seg);color:var(--seg-ink);opacity:.5}.seg-glyph[data-astro-cid-j7pv25f6]{font-size:1rem;line-height:1}.seg-label[data-astro-cid-j7pv25f6]{font-size:clamp(.625rem,.5rem + .5vw,.75rem);font-weight:700;letter-spacing:.06em;white-space:nowrap;overflow:hidden;text-overflow:ellipsis;max-width:100%}.seg-separated[data-astro-cid-j7pv25f6]{margin-left:8px}.seg-easy[data-astro-cid-j7pv25f6]{--seg: var(--easy);--seg-ink: var(--easy-ink)}.seg-zone[data-astro-cid-j7pv25f6]{--seg: var(--zone);--seg-ink: var(--zone-ink)}.seg-hard[data-astro-cid-j7pv25f6]{--seg: var(--hard);--seg-ink: var(--hard-ink)}.seg-stop[data-astro-cid-j7pv25f6]{--seg: var(--stop);--seg-ink: var(--stop-ink)}.seg[data-astro-cid-j7pv25f6].is-on{opacity:1;box-shadow:inset 0 0 0 2px var(--ink-2)}.mock-caption[data-astro-cid-j7pv25f6]{margin:1rem 0 0;text-align:center;font-size:.9375rem;color:var(--ink-muted)}@media(min-width:62em){.hero-grid[data-astro-cid-j7pv25f6]{grid-template-columns:minmax(0,1.15fr) minmax(0,.85fr)}.mock-card[data-astro-cid-j7pv25f6]{margin-inline:0 auto}}.letters[data-astro-cid-j7pv25f6]{padding-block:clamp(2.5rem,2rem + 3vw,4rem)}.letters-lede[data-astro-cid-j7pv25f6]{color:var(--ink-2);margin-bottom:1.75rem}.letter-cards[data-astro-cid-j7pv25f6]{display:grid;gap:1rem;grid-template-columns:repeat(auto-fit,minmax(16rem,1fr));list-style:none;margin:0;padding:0}.letter-cards[data-astro-cid-j7pv25f6] li[data-astro-cid-j7pv25f6]{margin:0;min-width:0}.letter-cards[data-astro-cid-j7pv25f6] a[data-astro-cid-j7pv25f6]{display:flex;flex-direction:column;height:100%;padding:1.125rem 1.25rem 1.25rem;background:var(--raised);border:1px solid var(--hairline);border-radius:var(--radius-lg);text-decoration:none}.letter-cards[data-astro-cid-j7pv25f6] a[data-astro-cid-j7pv25f6]:hover{border-color:var(--ink-muted)}.lc-letter[data-astro-cid-j7pv25f6]{font-size:2rem;font-weight:800;line-height:1;letter-spacing:-.03em;color:var(--ink-muted)}.lc-word[data-astro-cid-j7pv25f6]{margin-top:.5rem;font-size:.8125rem;font-weight:800;letter-spacing:.14em;text-transform:uppercase;color:var(--ink)}.lc-gloss[data-astro-cid-j7pv25f6]{margin-top:.5rem;font-size:.9375rem;line-height:1.55;color:var(--ink-2)}.segment-grid[data-astro-cid-j7pv25f6]{display:grid;gap:1.25rem}.segment-key[data-astro-cid-j7pv25f6]{display:flex;align-items:baseline;gap:.625rem;margin:0}.segment-letter[data-astro-cid-j7pv25f6]{font-size:2.5rem;font-weight:800;line-height:1;letter-spacing:-.04em;color:var(--ink-muted)}.segment-word[data-astro-cid-j7pv25f6]{font-size:.8125rem;font-weight:800;letter-spacing:.16em;text-transform:uppercase;color:var(--ink-muted)}.segment-body[data-astro-cid-j7pv25f6]{min-width:0}.segment-body[data-astro-cid-j7pv25f6] h2[data-astro-cid-j7pv25f6]{margin-bottom:1rem}.segment-body[data-astro-cid-j7pv25f6] h3[data-astro-cid-j7pv25f6]{margin-top:2.25rem;margin-bottom:.5rem}.segment-body[data-astro-cid-j7pv25f6] .table-wrap[data-astro-cid-j7pv25f6]{margin:1.5rem 0;max-width:56rem}@media(min-width:56em){.segment-grid[data-astro-cid-j7pv25f6]{grid-template-columns:8rem minmax(0,1fr);gap:2rem}.segment-key[data-astro-cid-j7pv25f6]{flex-direction:column;align-items:flex-start;gap:.375rem;padding-top:.375rem}.segment-letter[data-astro-cid-j7pv25f6]{font-size:3.25rem}}.cards[data-astro-cid-j7pv25f6]{display:grid;gap:1rem;grid-template-columns:repeat(auto-fit,minmax(16rem,1fr));list-style:none;margin:1.75rem 0;padding:0}.cards-4[data-astro-cid-j7pv25f6]{grid-template-columns:repeat(auto-fit,minmax(15rem,1fr));margin-top:0}.cards[data-astro-cid-j7pv25f6] li[data-astro-cid-j7pv25f6]{margin:0;min-width:0;padding:1.125rem 1.25rem;background:var(--raised);border:1px solid var(--hairline);border-radius:var(--radius-lg)}.card-k[data-astro-cid-j7pv25f6]{margin:0 0 .4rem;font-size:.75rem;font-weight:800;letter-spacing:.1em;text-transform:uppercase;color:var(--ink-muted)}.card-x[data-astro-cid-j7pv25f6]{margin:0;font-size:1rem;line-height:1.6;color:var(--ink-2)}.chips[data-astro-cid-j7pv25f6]{display:flex;flex-wrap:wrap;gap:.5rem;list-style:none;margin:1.25rem 0 1.5rem;padding:0}.chips[data-astro-cid-j7pv25f6] li[data-astro-cid-j7pv25f6]{margin:0;padding:.4rem .75rem;font-size:.9375rem;color:var(--ink-2);background:var(--raised);border:1px solid var(--hairline);border-radius:999px}.beats[data-astro-cid-j7pv25f6]{list-style:none;margin:1.75rem 0;padding:0;max-width:68ch;border-top:1px solid var(--hairline)}.beats[data-astro-cid-j7pv25f6] li[data-astro-cid-j7pv25f6]{margin:0;padding:1rem 0;border-bottom:1px solid var(--hairline)}.beat-k[data-astro-cid-j7pv25f6]{margin:0 0 .3rem;font-size:1.0625rem;font-weight:700;color:var(--ink)}.beat-x[data-astro-cid-j7pv25f6]{margin:0;font-size:1rem;line-height:1.6;color:var(--ink-2)}.vol-th[data-astro-cid-j7pv25f6]{width:auto;color:var(--ink);font-weight:700}.vol-from[data-astro-cid-j7pv25f6]{color:var(--ink-2);font-size:.9375rem;min-width:16rem}.vol-sets[data-astro-cid-j7pv25f6]{font-weight:700;white-space:nowrap}.audience[data-astro-cid-j7pv25f6]{display:grid;gap:1rem}@media(min-width:48em){.audience[data-astro-cid-j7pv25f6]{grid-template-columns:repeat(2,minmax(0,1fr));align-items:start}}.aud[data-astro-cid-j7pv25f6]{min-width:0;padding:1.25rem 1.375rem;background:var(--raised);border:1px solid var(--hairline);border-radius:var(--radius-lg)}.aud-for[data-astro-cid-j7pv25f6]{border-left:3px solid var(--ok)}.aud-against[data-astro-cid-j7pv25f6]{border-left:3px solid var(--warn)}.aud[data-astro-cid-j7pv25f6] h3[data-astro-cid-j7pv25f6]{margin-bottom:.75rem}.aud[data-astro-cid-j7pv25f6] ul[data-astro-cid-j7pv25f6]{margin:0;padding-left:1.125rem}.aud[data-astro-cid-j7pv25f6] li[data-astro-cid-j7pv25f6]{color:var(--ink-2);font-size:1rem}.aud[data-astro-cid-j7pv25f6] li[data-astro-cid-j7pv25f6]:last-child{margin-bottom:0}.aside[data-astro-cid-j7pv25f6]{margin:1.75rem 0 0;color:var(--ink-muted);font-size:1rem}.aside[data-astro-cid-j7pv25f6] a[data-astro-cid-j7pv25f6]{color:var(--ink);font-weight:600}.point-list[data-astro-cid-j7pv25f6]{display:grid;gap:2.25rem}.point[data-astro-cid-j7pv25f6]{display:grid;gap:.25rem 1.5rem}.point-n[data-astro-cid-j7pv25f6]{margin:0;font-size:.875rem;font-weight:800;letter-spacing:.12em;color:var(--warn);padding-top:.35rem}.point-body[data-astro-cid-j7pv25f6] h3[data-astro-cid-j7pv25f6]{margin-bottom:.5rem}.point-body[data-astro-cid-j7pv25f6] p[data-astro-cid-j7pv25f6]:last-child{margin-bottom:0}@media(min-width:48em){.point[data-astro-cid-j7pv25f6]{grid-template-columns:4rem minmax(0,1fr)}}.workout-grid[data-astro-cid-j7pv25f6]{display:grid;gap:2rem}.workout[data-astro-cid-j7pv25f6]{min-width:0}@media(min-width:64em){.workout-grid[data-astro-cid-j7pv25f6]{grid-template-columns:repeat(2,minmax(0,1fr));gap:1.5rem;align-items:start}}.workout-link[data-astro-cid-j7pv25f6]{margin:1rem 0 0}.cell-name[data-astro-cid-j7pv25f6]{font-weight:600;min-width:11rem}.cell-reps[data-astro-cid-j7pv25f6]{color:var(--ink-2);white-space:nowrap}.cell-notes[data-astro-cid-j7pv25f6]{color:var(--ink-muted);font-size:.9375rem;min-width:14rem}tr[data-astro-cid-j7pv25f6].g-prehab .cell-name[data-astro-cid-j7pv25f6]{font-weight:500;color:var(--ink-2)}tr[data-astro-cid-j7pv25f6].cutline td[data-astro-cid-j7pv25f6]{padding:.4rem .75rem;border-top:2px dashed var(--divider);border-bottom:2px dashed var(--divider);background:var(--raised);color:var(--ink-muted);font-size:.75rem;font-weight:700;letter-spacing:.08em;text-transform:uppercase}@media(max-width:47.99em){.col-notes[data-astro-cid-j7pv25f6]{display:none}}.mark-table[data-astro-cid-j7pv25f6] tbody[data-astro-cid-j7pv25f6] th[data-astro-cid-j7pv25f6].mark-th{width:auto}.mark-cell[data-astro-cid-j7pv25f6]{display:inline-flex;align-items:center;gap:.5rem;color:var(--ink);font-weight:700;font-size:.875rem;letter-spacing:.06em;white-space:nowrap}.swatch[data-astro-cid-j7pv25f6]{flex:none;width:.9rem;height:1.5rem;border-radius:4px;border:1px solid var(--hairline)}.sw-easy[data-astro-cid-j7pv25f6]{background:var(--easy)}.sw-zone[data-astro-cid-j7pv25f6]{background:var(--zone)}.sw-hard[data-astro-cid-j7pv25f6]{background:var(--hard)}.sw-stop[data-astro-cid-j7pv25f6]{background:var(--stop)}.mark-table[data-astro-cid-j7pv25f6] td[data-astro-cid-j7pv25f6]{min-width:12rem}.pull[data-astro-cid-j7pv25f6]{margin:2rem 0 0;padding-left:1.25rem;border-left:3px solid var(--divider)}.pull[data-astro-cid-j7pv25f6] p[data-astro-cid-j7pv25f6]{margin:0;font-size:clamp(1.25rem,1.05rem + 1vw,1.75rem);font-weight:700;letter-spacing:-.02em;line-height:1.25}.pull[data-astro-cid-j7pv25f6] p[data-astro-cid-j7pv25f6].pull-src{margin-top:.625rem;font-size:.9375rem;font-weight:400;letter-spacing:0;line-height:1.5;color:var(--ink-muted);max-width:44ch}.faq-list[data-astro-cid-j7pv25f6]{border-top:1px solid var(--hairline)}details[data-astro-cid-j7pv25f6]{border-bottom:1px solid var(--hairline)}summary[data-astro-cid-j7pv25f6]{display:flex;align-items:center;justify-content:space-between;gap:1rem;min-height:var(--tap);padding:.875rem 0;font-size:1.0625rem;font-weight:650;cursor:pointer;list-style:none}summary[data-astro-cid-j7pv25f6]::-webkit-details-marker{display:none}summary[data-astro-cid-j7pv25f6]:after{content:"+";flex:none;font-size:1.5rem;font-weight:400;line-height:1;color:var(--ink-muted)}details[data-astro-cid-j7pv25f6][open] summary[data-astro-cid-j7pv25f6]:after{content:"−"}summary[data-astro-cid-j7pv25f6]:hover{color:var(--ink)}.faq-a[data-astro-cid-j7pv25f6]{padding-bottom:.5rem}.faq-a[data-astro-cid-j7pv25f6] p[data-astro-cid-j7pv25f6]{color:var(--ink-2)}.faq-more[data-astro-cid-j7pv25f6] a[data-astro-cid-j7pv25f6]{color:var(--ink);font-weight:600}.closer-inner[data-astro-cid-j7pv25f6]{max-width:44rem}.closer[data-astro-cid-j7pv25f6] .lede[data-astro-cid-j7pv25f6]{max-width:54ch;margin-bottom:2rem}.pricing[data-astro-cid-j7pv25f6]{max-width:56ch;margin:1.5rem 0 0;font-size:.9375rem;line-height:1.6;color:var(--ink-muted)}.pricing[data-astro-cid-j7pv25f6] strong[data-astro-cid-j7pv25f6]{color:var(--ink-2)}