/*
 * Train: one exercise (owner brief "FINAL TRAIN PHASE" and the exercise addendum, 24 Oct 2026; owner-approved).
 * Meet the move → Watch it → Understand it → Try alternatives → Put it into a workout → Continue.
 * On top of the approved workout page's sheet (shtp-workout.css: hero, way cards, journey row, fine print) and the
 * approved Exercise Library cards (shtp-exercises.css): the video, the facts, the cues, the guide's panels, the workouts
 * that use the move, and the chapter colours. The thread runs in its narrow lane, as on a workout page.
 * Every selector starts with body.sh-trp-exercise or .shh.shj.shtp-e. No --sh-* or --shh-* token is defined here.
 */

/* ---------- the page runs full width ---------- */
body.sh-trp-exercise main#content.site-main.shtp-e-main { width: 100%; max-width: none; margin: 0; padding: 0; }

/* ---------- chapter colours: thread stops and beads, halos, node fills, say lines ---------- */
.shh.shj.shtp-e { --shj-hero: #4ea6ec; --shj-emeet: #4ea6ec; --shj-elearn: #2b8fd6; --shj-eunderstand: #3fb39d; --shj-ealts: #6ec4e8; --shj-ebuild: #5cb860; --shj-econtinue: #6ec4e8; --shj-end: #3fb39d; }
.shh.shj.shtp-e [data-shj-tone="emeet"] { --shj-tone: var(--shj-emeet); --shj-halo: rgba(78, 166, 236, .42); }
.shh.shj.shtp-e [data-shj-tone="elearn"] { --shj-tone: var(--shj-elearn); --shj-halo: rgba(43, 143, 214, .42); --shj-say: #1b6fae; }
.shh.shj.shtp-e [data-shj-tone="eunderstand"] { --shj-tone: var(--shj-eunderstand); --shj-halo: rgba(63, 179, 157, .42); --shj-say: #246b5f; }
.shh.shj.shtp-e [data-shj-tone="ealts"] { --shj-tone: var(--shj-ealts); --shj-halo: rgba(110, 196, 232, .45); --shj-say: #1d6f93; }
.shh.shj.shtp-e [data-shj-tone="ebuild"] { --shj-tone: var(--shj-ebuild); --shj-halo: rgba(92, 184, 96, .45); --shj-say: #2f7a34; }
.shh.shj.shtp-e [data-shj-tone="econtinue"] { --shj-tone: var(--shj-econtinue); --shj-halo: rgba(110, 196, 232, .45); --shj-say: #1b6fae; }
.shh.shj.shtp-e .shtp-fill--elearn { background-color: #2b8fd6; }
.shh.shj.shtp-e .shtp-fill--eunderstand { background-color: #246b5f; }
.shh.shj.shtp-e .shtp-fill--ealts { background-color: #1d8ab9; }
.shh.shj.shtp-e .shtp-fill--ebuild { background-color: #3d9442; }
.shh.shj.shtp-e .shtp-e-sec { padding-block: clamp(40px, 5vw, 68px) clamp(36px, 4.5vw, 60px); border-top: 1px solid var(--shh-line-soft); background: #fff; }
.shh.shj.shtp-e .shtp-sec--understand { background: linear-gradient(180deg, #f6fbfa 0%, #ffffff 100%); }
.shh.shj.shtp-e .shtp-sec--alts { background: linear-gradient(180deg, #f3f9fd 0%, #ffffff 100%); }
.shh.shj.shtp-e .shtp-sec--build { background: linear-gradient(180deg, #ffffff 0%, #f1f8ee 100%); }
.shh.shj.shtp-e .shtp-e-sec .shj-head > .shj-say { max-width: 40ch; }

/* ================================================================== Meet the move: the hero with the video beside it */
.shh.shj.shtp-e .shtp-e-hero { padding-block: clamp(22px, 3vw, 44px) clamp(32px, 4.5vw, 56px); }
/* phones and tablets: the name, the video, then the facts and actions; wide screens: the video beside both */
.shh.shj.shtp-e .shtp-e-hero-inner { gap: 22px; }
@media (min-width: 1024px) {
	.shh.shj.shtp-e .shtp-e-hero-inner { grid-template-columns: minmax(0, .92fr) minmax(0, 1.08fr); grid-template-areas: "head video" "more video"; gap: 18px 56px; align-items: start; }
	.shh.shj.shtp-e .shtp-e-hero-inner.is-novideo { grid-template-columns: minmax(0, 1fr); grid-template-areas: "head" "more"; }
	.shh.shj.shtp-e .shtp-e-head { grid-area: head; align-self: end; }
	.shh.shj.shtp-e .shtp-e-details { grid-area: more; }
	/* clear of the site's Share button, top right under the header (owner rule) */
	.shh.shj.shtp-e .shtp-e-video { grid-area: video; align-self: center; margin-top: 48px; }
}
.shh.shj.shtp-e .shtp-e-details { position: relative; z-index: 3; min-width: 0; }
.shh.shj.shtp-e .shtp-e-details > .shtp-e-facts { margin-top: 0; }
.shh.shj.shtp-e .shtp-e-hero .shtp-w-name { font-size: clamp(2.6rem, 1.5rem + 4.4vw, 4.6rem); }
.shh.shj.shtp-e .shtp-e-level { margin: 14px 0 0; }
.shh.shj.shtp-e .shtp-e-facts { display: grid; gap: 10px; margin: 18px 0 0; padding: 0; list-style: none; }
.shh.shj.shtp-e .shtp-e-facts li { display: grid; grid-template-columns: 34px minmax(0, 1fr); gap: 10px; align-items: center; font: 400 16px/1.45 var(--shh-text); color: var(--shh-copy); }
.shh.shj.shtp-e .shtp-e-facts .shh-i { box-sizing: content-box; width: 20px; height: 20px; padding: 7px; border-radius: 50%; background: #eaf4fd; color: #1b6fae; }
.shh.shj.shtp-e .shtp-e-facts b { margin-right: 4px; font-weight: 700; color: var(--shh-ink); }
.shh.shj.shtp-e .shtp-e-also { color: var(--shh-muted); }
.shh.shj.shtp-e .shtp-e-actions { margin-top: 24px; }
.shh.shj.shtp-e .shtp-e-go { min-height: 50px; padding: 0 20px; }
.shh.shj.shtp-e .shtp-e-go .shh-i { color: #1b6fae; }

/* the video: the move is the star */
.shh.shj.shtp-e .shtp-e-video { position: relative; z-index: 3; margin: 0; border-radius: 26px; background: #0f2230; box-shadow: 0 40px 80px -48px rgba(12, 34, 54, .7), 0 0 0 1px rgba(18, 44, 58, .08); overflow: hidden; }
.shh.shj.shtp-e .shtp-e-video::before { content: ""; position: absolute; inset: 0 0 auto 0; z-index: 1; height: 6px; background: linear-gradient(90deg, #4ea6ec, #6ec4e8 60%, #3fb39d); }
.shh.shj.shtp-e .shtp-e-video-frame { position: relative; aspect-ratio: 16 / 9; background: #0b1b27; }
.shh.shj.shtp-e .shtp-e-video-frame iframe { position: absolute; inset: 0; width: 100%; height: 100%; border: 0; }
.shh.shj.shtp-e .shtp-e-video figcaption { display: flex; flex-wrap: wrap; align-items: center; gap: 6px 12px; padding: 14px 18px 16px; font: 600 14.5px/1.35 var(--shh-text); color: #c9dae5; }
.shh.shj.shtp-e .shtp-e-video-k { display: inline-flex; align-items: center; gap: 6px; font: 800 12px/1 var(--shh-text); letter-spacing: .13em; text-transform: uppercase; color: #8fd3ef; }
.shh.shj.shtp-e .shtp-e-video-k .shh-i { width: 16px; height: 16px; }

/* ================================================================== Learn the technique: cues big enough to read mid-set */
.shh.shj.shtp-e .shtp-e-cues { display: grid; grid-template-columns: minmax(0, 1fr); gap: 12px; margin: 26px 0 0; padding: 0; list-style: none; }
@media (min-width: 768px) { .shh.shj.shtp-e .shtp-e-cues { grid-template-columns: repeat(2, minmax(0, 1fr)); gap: 14px; } }
.shh.shj.shtp-e .shtp-e-cue { display: grid; grid-template-columns: 44px minmax(0, 1fr); gap: 14px; align-items: center; padding: 16px 18px 16px 14px; border-radius: 20px; background: #fff; border: 1px solid var(--shh-line-soft); box-shadow: 0 18px 36px -32px rgba(18, 44, 58, .5); }
.shh.shj.shtp-e .shtp-e-cue-n { display: grid; place-items: center; width: 44px; height: 44px; border-radius: 50%; background: #2b8fd6; background-image: radial-gradient(circle at 50% 28%, rgba(255, 255, 255, .38), rgba(255, 255, 255, 0) 60%); color: #fff; font: 800 19px/1 var(--shh-display); }
.shh.shj.shtp-e .shtp-e-cue p { margin: 0; font: 700 clamp(1.05rem, .98rem + .3vw, 1.2rem)/1.35 var(--shh-text); color: var(--shh-ink); }

/* ================================================================== Understand it: short reading, compact panels */
.shh.shj.shtp-e .shtp-e-guide { max-width: 980px; margin-top: 24px; }
.shh.shj.shtp-e .shtp-e-intro > p { margin: 0; max-width: 72ch; font-size: 17px; line-height: 1.6; color: var(--shh-copy); }
.shh.shj.shtp-e .shtp-e-intro .shtp-e-more-b p + p, .shh.shj.shtp-e .shtp-e-more-b p { margin: 10px 0 0; max-width: 72ch; font-size: 16px; line-height: 1.6; color: var(--shh-copy); }
.shh.shj.shtp-e .shtp-e-panels { display: grid; grid-template-columns: minmax(0, 1fr); gap: 14px; margin-top: 22px; }
@media (min-width: 768px) { .shh.shj.shtp-e .shtp-e-panels { grid-template-columns: repeat(2, minmax(0, 1fr)); gap: 16px; } }
.shh.shj.shtp-e .shtp-e-panel { --pn: #2f7a34; --pn-tint: #f2f9f0; --pn-line: #cfe6c9; padding: 16px 18px 14px; border-radius: 20px; background: var(--pn-tint); box-shadow: inset 0 0 0 1.5px var(--pn-line); }
.shh.shj.shtp-e .shtp-e-panel--care { --pn: #8a5506; --pn-tint: #fdf8ee; --pn-line: #f0dcb4; }
.shh.shj.shtp-e .shtp-e-panel-h { display: flex; align-items: center; gap: 10px; margin: 0 0 8px; font: 800 12.5px/1.2 var(--shh-text); letter-spacing: .12em; text-transform: uppercase; color: var(--pn); }
.shh.shj.shtp-e .shtp-e-panel-ic { display: grid; place-items: center; width: 28px; height: 28px; border-radius: 50%; background: #fff; color: var(--pn); }
.shh.shj.shtp-e .shtp-e-panel-ic .shh-i { width: 16px; height: 16px; }
.shh.shj.shtp-e .shtp-e-panel-b ul { display: grid; gap: 6px; margin: 0; padding: 0; list-style: none; }
.shh.shj.shtp-e .shtp-e-panel-b li { position: relative; padding-left: 20px; font-size: 15px; line-height: 1.45; color: var(--shh-copy); }
.shh.shj.shtp-e .shtp-e-panel-b li::before { content: ""; position: absolute; left: 3px; top: .55em; width: 7px; height: 7px; border-radius: 50%; background: var(--pn); opacity: .75; }
.shh.shj.shtp-e .shtp-e-panel-b p { margin: 0; font-size: 15px; line-height: 1.5; color: var(--shh-copy); }
.shh.shj.shtp-e .shtp-e-more { margin-top: 12px; border-radius: 16px; background: #fff; box-shadow: inset 0 0 0 1px var(--shh-line-soft); }
.shh.shj.shtp-e .shtp-e-more > summary { display: flex; align-items: center; justify-content: space-between; gap: 12px; min-height: 52px; padding: 8px 16px; cursor: pointer; list-style: none; font: 700 15.5px/1.3 var(--shh-text); color: var(--shh-ink); }
.shh.shj.shtp-e .shtp-e-more > summary::-webkit-details-marker { display: none; }
.shh.shj.shtp-e .shtp-e-more > summary::after { content: ""; flex: none; width: 9px; height: 9px; margin: -4px 4px 0 0; border-right: 2.5px solid #246b5f; border-bottom: 2.5px solid #246b5f; transform: rotate(45deg); transition: transform .2s ease; }
.shh.shj.shtp-e .shtp-e-more[open] > summary::after { margin-top: 4px; transform: rotate(-135deg); }
.shh.shj.shtp-e .shtp-e-more-b { padding: 0 16px 16px; }
.shh.shj.shtp-e .shtp-e-more--inline { margin-top: 10px; background: none; box-shadow: none; }
.shh.shj.shtp-e .shtp-e-more--inline > summary { justify-content: flex-start; min-height: 44px; padding: 0; color: #246b5f; text-decoration: underline; text-decoration-color: #9fd3c6; text-decoration-thickness: 2px; text-underline-offset: 4px; }
.shh.shj.shtp-e .shtp-e-more--inline > summary::after { margin-left: 2px; }
.shh.shj.shtp-e .shtp-e-more--inline .shtp-e-more-b { padding: 0; }
.shh.shj.shtp-e .shtp-e-ai { display: grid; grid-template-columns: 18px minmax(0, 1fr); gap: 10px; margin: 18px 0 0; max-width: 88ch; font-size: 13.5px; line-height: 1.5; color: var(--shh-muted); }
.shh.shj.shtp-e .shtp-e-ai .shh-i { width: 18px; height: 18px; margin-top: 1px; }

/* ================================================================== Try alternatives: compact rows, what tells each apart */
.shh.shj.shtp-e .shtp-e-alts { display: grid; grid-template-columns: minmax(0, 1fr); gap: 10px; margin: 26px 0 0; padding: 0; list-style: none; }
@media (min-width: 768px) { .shh.shj.shtp-e .shtp-e-alts { grid-template-columns: repeat(2, minmax(0, 1fr)); gap: 12px; } }
@media (min-width: 1180px) { .shh.shj.shtp-e .shtp-e-alts { grid-template-columns: repeat(3, minmax(0, 1fr)); } }
.shh.shj.shtp-e .shtp-e-alt { --g: #2b8fd6; --g-ink: #1b6fae; --sfav-top: calc(50% - 20px); --sfav-right: 10px; position: relative; min-width: 0; }
.shh.shj.shtp-e .shtp-e-alt--core { --g: #246b5f; --g-ink: #246b5f; }
.shh.shj.shtp-e .shtp-e-alt--fitness { --g: #d6336c; --g-ink: #b0285a; }
.shh.shj.shtp-e .shtp-e-alt--flexibility { --g: #3d9442; --g-ink: #2f7a34; }
.shh.shj.shtp-e .shtp-e-alt-link { display: grid; grid-template-columns: 112px minmax(0, 1fr); gap: 14px; align-items: center; height: 100%; padding: 8px 56px 8px 8px; border-radius: 18px; background: #fff;
	border: 1px solid var(--shh-line-soft); box-shadow: 0 16px 32px -30px rgba(18, 44, 58, .5); color: var(--shh-ink); text-decoration: none; transition: border-color .18s ease, box-shadow .18s ease; }
.shh.shj.shtp-e .shtp-e-alt-link:hover, .shh.shj.shtp-e .shtp-e-alt-link:focus-visible { border-color: var(--g); box-shadow: 0 22px 40px -30px rgba(18, 44, 58, .6); }
.shh.shj.shtp-e .shtp-e-alt-img { position: relative; display: block; overflow: hidden; aspect-ratio: 16 / 9; border-radius: 12px; background: linear-gradient(135deg, #1b4f78, #2b8fd6); }
/* YouTube stills are 4:3 with bars: crop to the picture */
.shh.shj.shtp-e .shtp-e-alt-img img { position: absolute; left: 0; top: 50%; width: 100%; height: auto; transform: translateY(-50%); }
.shh.shj.shtp-e .shtp-e-alt-play { position: absolute; inset: 0; display: grid; place-items: center; }
.shh.shj.shtp-e .shtp-e-alt-play .shh-i { box-sizing: content-box; width: 12px; height: 12px; padding: 7px; border-radius: 50%; background: rgba(255, 255, 255, .92); color: var(--g-ink); }
.shh.shj.shtp-e .shtp-e-alt-t { display: grid; gap: 2px; min-width: 0; }
.shh.shj.shtp-e .shtp-e-alt-t small { font: 800 11px/1.2 var(--shh-text); letter-spacing: .12em; text-transform: uppercase; color: var(--g-ink); }
.shh.shj.shtp-e .shtp-e-alt-t b { font: 700 16px/1.25 var(--shh-text); color: var(--shh-ink); }
.shh.shj.shtp-e .shtp-e-alt-meta { overflow: hidden; font-size: 13.5px; line-height: 1.35; white-space: nowrap; text-overflow: ellipsis; color: var(--shh-muted); }
.shh.shj.shtp-e .shtp-e-alt-level { margin-top: 3px; }
@media (max-width: 479px) { .shh.shj.shtp-e .shtp-e-alt-link { grid-template-columns: 96px minmax(0, 1fr); gap: 12px; } }
.shh.shj.shtp-e .shtp-e-lib { margin-top: 22px; }
.shh.shj.shtp-e .shtp-e-lib .shh-btn { min-height: 48px; padding: 0 20px; }
.shh.shj.shtp-e .shtp-e-lib .shh-i { color: #1d6f93; }

/* ================================================================== Put it into a workout */
.shh.shj.shtp-e .shtp-e-anchor { display: block; position: relative; top: -110px; }
.shh.shj.shtp-e .shtp-e-buildgrid { display: grid; grid-template-columns: minmax(0, 1fr); gap: 16px; margin-top: 26px; align-items: start; }
@media (min-width: 900px) { .shh.shj.shtp-e .shtp-e-buildgrid { grid-template-columns: minmax(0, 1.45fr) minmax(0, 1fr); gap: 20px; } }
.shh.shj.shtp-e .shtp-e-build-col { padding: 22px 20px 20px; border-radius: 22px; background: #fff; border: 1px solid var(--shh-line-soft); box-shadow: 0 22px 44px -36px rgba(18, 44, 58, .5); }
.shh.shj.shtp-e .shtp-e-build-col--own { background: linear-gradient(160deg, #ffffff 0%, #f1f8ee 100%); }
.shh.shj.shtp-e .shtp-e-build-k { display: flex; align-items: center; gap: 8px; margin: 0; font: 800 12.5px/1.2 var(--shh-text); letter-spacing: .13em; text-transform: uppercase; color: #2f7a34; }
.shh.shj.shtp-e .shtp-e-build-k .shh-i { width: 18px; height: 18px; }
.shh.shj.shtp-e .shtp-e-build-x { margin: 8px 0 0; font-size: 15px; line-height: 1.5; color: var(--shh-copy); }
.shh.shj.shtp-e .shtp-e-build-more { margin: 10px 0 0; font-size: 14px; color: var(--shh-muted); }
.shh.shj.shtp-e .shtp-e-build-col .shh-actions { margin-top: 16px; }
.shh.shj.shtp-e .shtp-e-build-col .shh-btn { min-height: 48px; padding: 0 20px; font-size: 15px; }
.shh.shj.shtp-e .shtp-e-wks { display: grid; gap: 8px; margin: 14px 0 0; padding: 0; list-style: none; }
.shh.shj.shtp-e .shtp-e-wk a { display: grid; grid-template-columns: 52px minmax(0, 1fr) auto 20px; gap: 12px; align-items: center; min-height: 64px; padding: 8px 12px 8px 8px; border-radius: 16px;
	background: #f6fafc; color: var(--shh-ink); text-decoration: none; box-shadow: inset 0 0 0 1px var(--shh-line-soft); transition: background-color .18s ease, box-shadow .18s ease; }
.shh.shj.shtp-e .shtp-e-wk a:hover, .shh.shj.shtp-e .shtp-e-wk a:focus-visible { background: #eef7ec; box-shadow: inset 0 0 0 1.5px #5cb860; }
.shh.shj.shtp-e .shtp-e-wk-time { display: grid; place-items: center; align-content: center; width: 52px; height: 52px; border-radius: 14px; background: #3d9442; color: #fff; }
.shh.shj.shtp-e .shtp-e-wk-time b { font: 800 18px/1 var(--shh-display); }
.shh.shj.shtp-e .shtp-e-wk-time small { font: 700 10.5px/1.2 var(--shh-text); opacity: .9; }
.shh.shj.shtp-e .shtp-e-wk-t { display: grid; gap: 2px; min-width: 0; }
.shh.shj.shtp-e .shtp-e-wk-t small { font: 700 12.5px/1.3 var(--shh-text); color: var(--shh-muted); }
.shh.shj.shtp-e .shtp-e-wk-t b { font: 700 15.5px/1.3 var(--shh-text); color: var(--shh-ink); }
.shh.shj.shtp-e .shtp-e-wk-level { display: inline-flex; gap: 3px; }
.shh.shj.shtp-e .shtp-e-wk-level i { width: 6px; height: 14px; border-radius: 3px; background: #d6e4dc; }
.shh.shj.shtp-e .shtp-e-wk-level i.on { background: #3d9442; }
.shh.shj.shtp-e .shtp-e-wk-go .shh-i { width: 18px; height: 18px; color: #2f7a34; }
@media (max-width: 479px) { .shh.shj.shtp-e .shtp-e-wk-level { display: none; } .shh.shj.shtp-e .shtp-e-wk a { grid-template-columns: 48px minmax(0, 1fr) 18px; } .shh.shj.shtp-e .shtp-e-wk-time { width: 48px; height: 48px; } }

/* ---------- reduced motion: nothing moves ---------- */
@media (prefers-reduced-motion: reduce) {
	.shh.shj.shtp-e .shtp-e-more > summary::after, .shh.shj.shtp-e .shtp-e-wk a { transition: none !important; }
}