/* ══════════════════════════════════════════
   EXERCISE DETAIL PAGE — LUXURY REDESIGN
   Matches the dark-gold aesthetic of index.html
   ══════════════════════════════════════════ */

/* ── EXERCISE HERO ── */
.ex-hero{
  position:relative;overflow:hidden;
  padding:110px 24px 56px;
  background:var(--bg);
  border-bottom:1px solid var(--line);
}
.ex-hero-glow{
  position:absolute;top:-10%;right:-15%;
  width:80vw;height:80vw;max-width:800px;max-height:800px;
  background:radial-gradient(closest-side,var(--ice-soft) 0%,transparent 70%);
  pointer-events:none;filter:blur(30px);z-index:0;
}
.ex-hero-grid-glow{
  position:absolute;inset:0;
  background:repeating-linear-gradient(
    0deg,transparent,transparent 60px,rgba(93,180,229,.018) 60px,rgba(93,180,229,.018) 61px
  ),repeating-linear-gradient(
    90deg,transparent,transparent 60px,rgba(93,180,229,.018) 60px,rgba(93,180,229,.018) 61px
  );
  pointer-events:none;z-index:0;
}
.ex-hero-inner{position:relative;z-index:2;max-width:1000px;}

/* BREADCRUMB */
.breadcrumb-list{
  display:flex;flex-wrap:wrap;gap:4px 8px;list-style:none;
  font-size:11px;font-weight:500;letter-spacing:.06em;color:var(--ink-3);
  margin-bottom:28px;
}
.breadcrumb-list li::after{content:'·';margin-left:8px;opacity:.4;}
.breadcrumb-list li:last-child::after{content:'';}
.breadcrumb-list a{color:var(--ink-3);transition:color .2s;}
.breadcrumb-list a:hover{color:var(--ice);}
.breadcrumb-list li:last-child{color:var(--ice);}

.ex-hero-content{}
.ex-eyebrow{
  display:inline-flex;align-items:center;gap:10px;
  margin-bottom:20px;
}
.ex-eyebrow::before{
  content:'';width:32px;height:1px;background:var(--ice);flex-shrink:0;
}
.ex-title{
  font-size:clamp(44px,9vw,96px);line-height:.9;
  letter-spacing:.005em;
  margin-bottom:28px;color:var(--ink);
}
.ex-meta-tags{display:flex;flex-wrap:wrap;gap:8px;}
.meta-tag{
  padding:6px 14px;border-radius:100px;
  font-size:11px;font-weight:600;letter-spacing:.08em;
  background:var(--ice-soft);border:1px solid var(--ice-line);color:var(--ice);
  transition:background .2s,border-color .2s;
}
.meta-tag:hover{background:rgba(93,180,229,.12);border-color:var(--ice);}
.meta-tag-energy{
  background:rgba(79,179,113,.08);border-color:rgba(79,179,113,.22);
  color:var(--green);
}
.meta-tag-energy:hover{background:rgba(79,179,113,.14);}

@media(min-width:900px){.ex-hero{padding:130px 40px 72px;}}

/* ── MEDIA SLOT ── */
.media-wrap{
  background:var(--bg);padding:0 24px 56px;
  position:relative;z-index:2;
}
.media-slot{
  position:relative;
  aspect-ratio:16/9;
  max-width:1000px;
  margin:0 auto;
  background:var(--card);
  border:1px solid var(--line-2);
  border-radius:20px;
  overflow:hidden;
  box-shadow:0 32px 64px -24px rgba(0,0,0,.7),0 0 0 1px rgba(255,255,255,.03);
}
/* Subtle ice glow around the media box */
.media-slot::before{
  content:'';position:absolute;inset:-1px;
  border-radius:20px;
  background:linear-gradient(135deg,var(--ice-line) 0%,transparent 60%,transparent 100%);
  pointer-events:none;z-index:1;
}
.video-embed{
  position:absolute;inset:0;
  width:100%;height:100%;border:none;display:block;
}
.video-placeholder{
  position:absolute;inset:0;
  display:flex;flex-direction:column;
  align-items:center;justify-content:center;
  gap:20px;
  background:linear-gradient(160deg,#0C1018 0%,#070708 100%);
}
.video-placeholder svg{
  color:var(--ice);opacity:.35;
  width:56px;height:56px;
}
.video-placeholder p{
  font-size:11px;font-weight:600;letter-spacing:.2em;
  text-transform:uppercase;color:var(--ink-3);
}
@media(min-width:900px){.media-wrap{padding:0 40px 72px;}}

/* ── CONTENT BANDS ── */
.ex-body{border-top:1px solid var(--line);}
.ex-band{
  padding:48px 24px;
  border-bottom:1px solid var(--line);
  position:relative;
}
.ex-band--alt{background:var(--bg-2);}
.ex-band--ice{
  background:linear-gradient(135deg,rgba(93,180,229,.04) 0%,var(--bg) 60%);
  border-left:none;border-right:none;
}
.ex-band--ice::before{
  content:'';position:absolute;left:0;top:0;bottom:0;width:3px;
  background:linear-gradient(180deg,transparent,var(--ice),transparent);
}
.ex-band--specs{
  background:var(--bg-3);
  display:flex;flex-direction:column;gap:0;
}
.ex-band-inner{
  max-width:860px;
  display:grid;
  gap:20px 48px;
  grid-template-columns:1fr;
}
.ex-band-label{display:flex;align-items:baseline;gap:14px;margin-bottom:4px;}
.band-num{
  font-family:'Instrument Serif',serif;font-style:italic;
  font-size:20px;color:var(--ice);flex-shrink:0;line-height:1;
}
.ex-section-title{
  font-family:'Bebas Neue',sans-serif;
  font-size:clamp(22px,4vw,30px);
  letter-spacing:.04em;line-height:1;
  color:var(--ink);
}
.ex-section-body{
  color:var(--ink-2);font-size:15px;line-height:1.85;
  max-width:680px;
}
@media(min-width:780px){
  .ex-band{padding:56px 40px;}
  .ex-band-inner{grid-template-columns:220px 1fr;align-items:start;}
  .ex-band-label{flex-direction:column;gap:6px;}
  .ex-band--specs .ex-band-inner{grid-template-columns:1fr 1fr;}
}
@media(min-width:1100px){.ex-band{padding:64px 40px;}}

/* COACHING CUES */
.cue-list{
  list-style:none;display:flex;flex-direction:column;gap:10px;
  max-width:680px;
}
.cue-chip{
  position:relative;
  padding:14px 20px 14px 48px;
  background:var(--card);
  border:1px solid var(--line-2);border-radius:10px;
  font-size:14px;color:var(--ink);line-height:1.55;
  transition:border-color .25s,background .25s;
}
.cue-chip::before{
  content:'"';
  position:absolute;left:16px;top:10px;
  font-family:'Instrument Serif',serif;font-style:italic;
  font-size:28px;line-height:1;color:var(--ice);opacity:.6;
}
.cue-chip:hover{border-color:var(--ice-line);background:var(--card-2);}

/* PROGRESSION / REGRESSION */
.prog-reg-stack{display:flex;flex-direction:column;gap:12px;max-width:680px;}
.prog-reg-row{
  display:flex;align-items:flex-start;gap:16px;
  padding:16px 20px;
  border-radius:10px;border:1px solid var(--line);
  background:var(--card);
}
.prog-label{
  padding:5px 12px;border-radius:6px;font-size:9px;font-weight:700;
  letter-spacing:.16em;text-transform:uppercase;flex-shrink:0;margin-top:1px;
  line-height:1.2;
}
.prog-label.prog{
  background:rgba(79,179,113,.1);color:var(--green);
  border:1px solid rgba(79,179,113,.22);
}
.prog-label.reg{
  background:var(--ice-soft);color:var(--ice);
  border:1px solid var(--ice-line);
}
.prog-text{font-size:14px;color:var(--ink-2);line-height:1.7;}

.muscle-tags{display:flex;flex-wrap:wrap;gap:8px;}
.muscle-tag{
  padding:7px 16px;border-radius:100px;font-size:12px;font-weight:500;
  background:var(--card);border:1px solid var(--line-2);color:var(--ink-2);
  transition:border-color .2s,color .2s;
}
.muscle-tag:hover{border-color:var(--ice-line);color:var(--ice);}
.energy-text{
  margin-top:12px;font-size:14px;color:var(--ink-2);
  display:inline-flex;align-items:center;gap:10px;
}
.energy-text::before{
  content:'';width:8px;height:8px;border-radius:50%;
  background:var(--green);box-shadow:0 0 8px var(--green);flex-shrink:0;
}

/* ── PREV / NEXT ── */
.pn-nav{
  background:var(--bg-2);
  border-top:1px solid var(--line);border-bottom:1px solid var(--line);
  padding:0;
}
.pn-inner{
  display:grid;grid-template-columns:1fr auto 1fr;
  align-items:center;min-height:80px;gap:16px;
}
.pn-link{
  display:flex;align-items:center;gap:10px;
  padding:24px 0;font-size:13px;font-weight:600;
  color:var(--ink-2);letter-spacing:.04em;
  transition:color .2s;min-width:0;
}
.pn-link:hover{color:var(--ice);}
.pn-next{justify-content:flex-end;text-align:right;}
.pn-disabled{
  display:flex;align-items:center;gap:10px;
  padding:24px 0;font-size:13px;color:var(--ink-3);
}
.pn-next.pn-disabled{justify-content:flex-end;}
.pn-arrow{
  font-size:16px;flex-shrink:0;
  transition:transform .25s cubic-bezier(.2,.7,.2,1);
}
.pn-link.pn-prev:hover .pn-arrow{transform:translateX(-4px);}
.pn-link.pn-next:hover .pn-arrow{transform:translateX(4px);}
.pn-name{overflow:hidden;text-overflow:ellipsis;white-space:nowrap;}
.pn-category{display:none;text-align:center;flex-shrink:0;}
@media(min-width:640px){.pn-category{display:block;}}

/* ── RELATED ── */
.related-section{
  padding:72px 24px;
  background:var(--bg);
  border-bottom:1px solid var(--line);
}
.related-head{margin-bottom:36px;}
.related-title{font-size:clamp(32px,6vw,56px);line-height:.95;margin-top:8px;color:var(--ink);}
.related-grid{
  display:grid;gap:16px;
  grid-template-columns:repeat(auto-fill,minmax(240px,1fr));
}
.related-card{
  padding:24px;
  background:var(--card);border:1px solid var(--line);border-radius:16px;
  position:relative;overflow:hidden;
  transition:transform .35s cubic-bezier(.2,.7,.2,1),border-color .35s,box-shadow .35s;
}
.related-card::before{
  content:'';position:absolute;top:0;left:0;right:0;height:2px;
  background:var(--line-2);transition:background .3s;
}
.related-card:hover{
  transform:translateY(-5px);
  border-color:var(--ice-line);
  box-shadow:0 20px 40px -16px rgba(0,0,0,.55),0 0 40px var(--ice-soft);
}
.related-card:hover::before{background:var(--ice);}
.related-card:focus-visible{outline:2px solid var(--ice);outline-offset:2px;}
.related-card-top{display:flex;align-items:center;justify-content:space-between;margin-bottom:10px;}
.related-arrow{color:var(--ink-3);transition:transform .3s,color .3s;}
.related-card:hover .related-arrow{transform:translateX(4px);color:var(--ice);}
.related-name{font-size:clamp(20px,3.5vw,26px);line-height:1;margin-bottom:8px;color:var(--ink);}
.related-muscles{font-size:12px;color:var(--ink-3);}
@media(min-width:900px){.related-section{padding:88px 40px;}}

/* ── CTA BLOCK ── */
.ex-cta{
  position:relative;overflow:hidden;
  padding:88px 24px;
  background:var(--bg);
  border-top:1px solid var(--line);
  text-align:center;
}
.ex-cta-glow{
  position:absolute;top:50%;left:50%;
  width:700px;height:500px;transform:translate(-50%,-50%);
  background:radial-gradient(closest-side,rgba(232,183,119,.06) 0%,transparent 70%);
  filter:blur(40px);pointer-events:none;
}
.ex-cta-inner{
  position:relative;z-index:2;
  max-width:640px;margin:0 auto;
}
.ex-cta-title{
  font-size:clamp(44px,10vw,88px);line-height:.92;
  margin-bottom:18px;
}
.ex-cta-title .serif{color:var(--ice);}
.ex-cta-sub{
  color:var(--ink-2);font-size:16px;line-height:1.7;
  margin-bottom:36px;max-width:480px;margin-left:auto;margin-right:auto;
}
.ex-cta-btns{
  display:flex;flex-wrap:wrap;gap:12px;
  justify-content:center;margin-bottom:28px;
}
.back-link{
  display:inline-block;font-size:13px;
  color:var(--ink-3);letter-spacing:.04em;
  transition:color .2s;
}
.back-link:hover{color:var(--ice);}
@media(min-width:780px){.ex-cta{padding:120px 40px;}}

/* ── RESPONSIVE FINE-TUNING ── */
@media(max-width:639px){
  .pn-inner{grid-template-columns:1fr 1fr;}
  .pn-category{display:none;}
  .pn-next{justify-content:flex-end;}
}