* {
            margin: 0;
            padding: 0;
            box-sizing: border-box;
        }
.category-tag {
            display: inline-block;
            background-color: #2c6e9c;
            color: white;
            font-size: 14px;
            font-weight: 700;
            padding: 5px 18px;
            border-radius: 30px;
            letter-spacing: 1px;
            margin-bottom: 20px;
            text-transform: uppercase;
        }
 .subhead {
            font-size: 24px;
            font-weight: 700;
            color: #2c6e9c;
            margin-bottom: 25px;
            text-transform: uppercase;
            border-bottom: 3px solid #2c6e9c;
            padding-bottom: 12px;
        }

        .lead-text {
            font-size: 18px;
            line-height: 1.6;
            color: #2c2c2c;
            margin-bottom: 25px;
            background-color: #f5f8fa;
            padding: 22px 28px;
            border-left: 6px solid #2c6e9c;
        }
.research-findings {
            background-color: #f8f6f2;
            padding: 25px 30px;
            margin: 25px 0;
            border-radius: 0px;
            border-left: 6px solid #b38f3a;
        }

        .research-title {
            font-size: 20px;
            font-weight: 800;
            margin-bottom: 12px;
            color: #1a3a4a;
            text-transform: uppercase;
        }
.section-tag {
            font-size: 14px;
            color: #888;
            text-transform: uppercase;
            letter-spacing: 2px;
            margin-bottom: 5px;
        }

.intro-text {
            font-size: 17px;
            line-height: 1.7;
            color: #2c2c2c;
            margin-bottom: 40px;
            background-color: #f8f8f6;
            border-left: 6px solid #6c6c6c;
            padding: 22px 30px;
        }

.exercise-grid {
            display: grid;
            grid-template-columns: repeat(1, 1fr);
            gap: 30px;
            margin-top: 20px;
            margin-bottom: 30px;
        }

        @media (max-width: 800px) {
            .exercise-grid {
                grid-template-columns: 1fr;
            }
        }
 .exercise-card {
            background-color: #fff;
            border: 1px solid #e0e0e0;
            border-radius: 12px;
            overflow: hidden;
            box-shadow: 0 4px 10px rgba(0,0,0,0.03);
            display: flex;
            flex-direction: column;
            height: 100%;
        }

        .card-header {
            background-color: #1a1a1a;
            color: white;
            padding: 18px 20px;
        }

        .card-header h2 {
            font-size: 24px;
            font-weight: 800;
            margin: 0;
            text-transform: uppercase;
            letter-spacing: 0.5px;
        }

        .card-badge {
            display: inline-block;
            background-color: #d4af37;
            color: #1a1a1a;
            font-size: 13px;
            font-weight: 700;
            padding: 4px 14px;
            border-radius: 30px;
            margin-top: 10px;
            text-transform: uppercase;
        }

        .card-content {
            padding: 10px 10px;
            flex-grow: 1;
        }

        .best-for {
            margin-bottom: 18px;
        }

        .best-for strong {
            font-size: 16px;
            color: #2c6e9c;
            text-transform: uppercase;
            letter-spacing: 0.5px;
        }

        .application, .safety {
            margin-bottom: 18px;
            font-size: 15px;
            line-height: 1.6;
        }

        .rating-table {
            background-color: #f5f3ef;
            padding: 15px 20px;
            margin-top: 10px;
            border-radius: 0px;
            border-top: 3px solid #b33a3a;
        }

        .rating-title {
            font-weight: 700;
            margin-bottom: 8px;
            text-transform: uppercase;
            font-size: 14px;
            color: #444;
        }

        .rating-row {
            display: flex;
            gap: 20px;
        }

        .rating-item {
            flex: 1;
        }

        .rating-label {
            font-size: 13px;
            color: #666;
            text-transform: uppercase;
        }

        .rating-value {
            font-size: 20px;
            font-weight: 800;
            color: #1a1a1a;
        }

        .byline {
            margin-top: 30px;
            font-size: 15px;
            color: #666;
            font-style: italic;
            border-top: 1px solid #ddd;
            padding-top: 20px;
        }

        .page-number {
            margin-top: 40px;
            font-size: 14px;
            color: #777;
            border-top: 1px dashed #ccc;
            padding-top: 18px;
            text-align: right;
            text-transform: uppercase;
            letter-spacing: 1px;
        }

.pull-quote {
            background-color: #1a1a1a;
            color: #d4af37;
            padding: 18px 25px;
            margin: 30px 0;
            font-size: 20px;
            font-weight: 700;
            text-transform: uppercase;
            text-align: center;
            letter-spacing: 1px;
            border-radius: 0px;
        }

        .pyramid-section {
            margin-bottom: 50px;
        }

        .pyramid-title {
            font-size: 32px;
            font-weight: 800;
            color: #1a1a1a;
            margin-bottom: 20px;
            text-transform: uppercase;
            border-left: 8px solid #b33a3a;
            padding-left: 18px;
        }

        .trainer-box {
            background-color: #f0f0ea;
            padding: 25px 30px;
            margin-bottom: 30px;
            border-radius: 0px;
            border-left: 6px solid #b38f3a;
        }

        .trainer-name {
            font-size: 20px;
            font-weight: 800;
            color: #1a3a4a;
            margin-bottom: 15px;
            text-transform: uppercase;
        }

        .variations-grid {
            display: grid;
            grid-template-columns: repeat(3, 1fr);
            gap: 25px;
            margin: 30px 0 40px;
        }

        @media (max-width: 700px) {
            .variations-grid {
                grid-template-columns: 1fr;
            }
        }

        .variation-card {
            background-color: #fff;
            border: 1px solid #e0e0e0;
            border-radius: 0px;
            padding: 25px;
            box-shadow: 0 4px 10px rgba(0,0,0,0.03);
            border-top: 6px solid #2c6e9c;
        }

        .variation-card h3 {
            font-size: 22px;
            font-weight: 800;
            margin-bottom: 15px;
            color: #1a1a1a;
        }

        .variation-card p {
            font-size: 16px;
            line-height: 1.6;
            color: #444;
        }

        .mobility-section {
            margin-top: 50px;
            border-top: 3px solid #222;
            padding-top: 40px;
        }

        .mobility-header {
            display: flex;
            justify-content: space-between;
            align-items: baseline;
            margin-bottom: 30px;
        }

        .mobility-header h2 {
            font-size: 32px;
            font-weight: 800;
            text-transform: uppercase;
            color: #1a1a1a;
        }

        .mobility-header span {
            font-size: 18px;
            color: #b33a3a;
            font-weight: 600;
        }

        .exercise-grid {
            display: grid;
            grid-template-columns: repeat(2, 1fr);
            gap: 30px;
        }

        @media (max-width: 700px) {
            .exercise-grid {
                grid-template-columns: 1fr;
            }
        }
 .mobility-exercise {
            background-color: #f9f8f4;
            padding: 25px;
            border-radius: 0px;
            border-bottom: 4px solid #2c6e9c;
        }

        .mobility-exercise h3 {
            font-size: 22px;
            font-weight: 800;
            margin-bottom: 12px;
            color: #1a3a4a;
            text-transform: uppercase;
        }

        .mobility-exercise p {
            font-size: 16px;
            line-height: 1.6;
            color: #444;
        }

        .source-box {
            margin-top: 40px;
            padding: 20px 25px;
            background-color: #eef5f5;
            border-left: 6px solid #3a7ca5;
            font-size: 16px;
            color: #2b2b2b;
        }
.diy-section {
            background-color: #f0f0ea;
            padding: 25px 30px;
            border-radius: 0px;
            border-left: 6px solid #b38f3a;
        }

        .diy-title {
            font-size: 24px;
            font-weight: 800;
            color: #1a3a4a;
            margin-bottom: 15px;
            text-transform: uppercase;
        }

 .stats-box {
            display: flex;
            gap: 30px;
            margin-bottom: 30px;
        }

        .stat-item {
            background-color: #1a2a3a;
            color: white;
            padding: 20px 25px;
            border-radius: 8px;
            flex: 1;
            border-left: 6px solid #d4af37;
        }

        .stat-number {
            font-size: 36px;
            font-weight: 900;
            color: #d4af37;
        }

        .instagram-box {
            background-color: #f0f0ea;
            padding: 20px 25px;
            margin-bottom: 30px;
            border-radius: 0px;
            border-left: 6px solid #b38f3a;
            font-size: 17px;
        }
 .workout-table {
            background-color: #f5f3ef;
            padding: 25px 30px;
            border-radius: 10px;
            margin: 40px 0;
        }

        .workout-table h3 {
            font-size: 24px;
            font-weight: 800;
            margin-bottom: 20px;
            color: #1a1a1a;
            text-transform: uppercase;
        }
 table {
            width: 100%;
            border-collapse: collapse;
            font-size: 16px;
        }

        th {
            background-color: #2c2c2c;
            color: white;
            padding: 14px 12px;
            text-align: left;
            text-transform: uppercase;
        }

        td {
            padding: 14px 12px;
            border-bottom: 1px solid #ccc;
        }
 .trainer-profile {
            display: flex;
            gap: 30px;
            margin-bottom: 40px;
            background-color: #f8f8f6;
            border-left: 6px solid #b38f3a;
            padding: 25px 30px;
        }

        .trainer-info h2 {
            font-size: 26px;
            font-weight: 800;
            color: #1a3a4a;
            margin-bottom: 15px;
        }

        .trainer-stats {
            display: flex;
            flex-wrap: wrap;
            gap: 15px;
            margin-top: 20px;
        }
  .workout-section {
            background-color: #f5f3ef;
            padding: 10px;
            border-radius: 10px;
            margin-top: 30px;
            border-top: 6px solid #b33a3a;
        }

        .workout-title {
            font-size: 32px;
            font-weight: 800;
            color: #1a1a1a;
            margin-bottom: 20px;
            text-transform: uppercase;
        }

        .exercise-grid {
            display: grid;
            grid-template-columns: 1fr 1fr;
            gap: 30px;
            margin-top: 30px;
            margin-bottom: 30px;
        }

        @media (max-width: 700px) {
            .exercise-grid {
                grid-template-columns: 1fr;
            }
        }
 .exercise-card {
            background-color: white;
            padding: 10px;
            border-radius: 8px;
            border-left: 6px solid #2c6e9c;
            box-shadow: 0 4px 10px rgba(0,0,0,0.03);
        }

        .exercise-card h3 {
            font-size: 24px;
            font-weight: 800;
            margin-bottom: 15px;
            color: #1a3a4a;
            text-transform: uppercase;
        }

        .complex-table {
            background-color: white;
            padding: 25px;
            border-radius: 8px;
            margin-top: 30px;
        }
.boxsquat-box {
            background-color: #f5f0e1;
            border-radius: 0px;
            padding: 10px;
            border-left: 0px solid #b35e1a;
        }

        .boxsquat-title {
            font-size: 28px;
            font-weight: 900;
            color: #6b3f1a;
            text-transform: uppercase;
            margin-bottom: 20px;
            line-height: 1.1;
        }

        .why-do {
            background-color: rgba(179, 94, 26, 0.1);
            padding: 20px;
            border-radius: 0px;
            margin-bottom: 25px;
            border-left: 6px solid #b35e1a;
        }

        .form-check {
            background-color: #e6d9c2;
            padding: 18px 22px;
            border-radius: 8px;
            margin-bottom: 25px;
            font-style: italic;
        }

        .do-it {
            background-color: #2c5e3a;
            color: white;
            padding: 20px 25px;
            border-radius: 8px;
            margin-top: 20px;
        }

        .do-it h4 {
            font-size: 20px;
            font-weight: 800;
            margin-bottom: 12px;
            text-transform: uppercase;
            color: #ffd966;
        }