/* 2026-10-09 15:42 IST - back exercise page (/exercises/back/): vertical timeline by movement pattern + heat-map
   matrix. Every rule is scoped to body.pg-ex-back. Heat-map ramp = one teal hue, ordinal, dark-to-bright for
   emphasis 1 to 3, validated with the dataviz validator (--ordinal --mode dark) on #141414 and #1c1c1c. */
body.pg-ex-back {
  --hm-3: #8fe3d6;
  --hm-2: #3fb3a5;
  --hm-1: #1f7a72;
  --hm-0: #262626;
  --hm-ink-dark: #111;
  --hm-ink-light: #fff;
  --exb-line: #333;
  --exb-rail: 44px;
  --exb-bar-h: 60px;
}

/* 2026-10-09 15:42 IST - banner: photo with a heavy left shade, H1 left, phase map right */
body.pg-ex-back .exb-hero {
  position: relative; isolation: isolate; overflow: hidden;
  margin-top: calc(-1 * var(--nav-h));
  padding: calc(var(--nav-h) + clamp(48px, 8vw, 112px)) 0 clamp(36px, 5vw, 64px);
  min-height: min(78vh, 720px); display: flex; align-items: flex-end;
}
body.pg-ex-back .exb-hero-img {
  position: absolute; inset: 0; z-index: -2; width: 100%; height: 100%;
  object-fit: cover; object-position: var(--exb-focus, 50% 50%);
}
body.pg-ex-back .exb-hero::after {
  content: ""; position: absolute; inset: 0; z-index: -1;
  background:
    linear-gradient(90deg, rgba(8,8,8,.94) 0%, rgba(8,8,8,.78) 45%, rgba(8,8,8,.45) 100%),
    linear-gradient(180deg, rgba(8,8,8,.5) 0%, rgba(8,8,8,0) 30%, rgba(8,8,8,.9) 100%);
}
body.pg-ex-back .exb-hero-in {
  display: grid; grid-template-columns: minmax(0, 1.5fr) minmax(0, 1fr); gap: clamp(28px, 5vw, 80px); align-items: end;
}
body.pg-ex-back .exb-h1 {
  font-size: clamp(46px, 7.4vw, 104px); line-height: .95; max-width: 14ch; margin: 4px 0 18px;
}
body.pg-ex-back .exb-hero-lead { margin: 0; max-width: 56ch; font-size: clamp(16px, 1.4vw, 19px); color: #dcdcd6; }
body.pg-ex-back .exb-map {
  background: rgba(14,14,14,.78); border: 1px solid var(--line); border-radius: var(--radius);
  padding: 18px 20px; backdrop-filter: blur(6px);
}
body.pg-ex-back .exb-map-label { margin: 0 0 10px; font-size: 13px; font-weight: 700; letter-spacing: .14em; text-transform: uppercase; color: var(--muted); }
body.pg-ex-back .exb-map ol { list-style: none; margin: 0; padding: 0; position: relative; }
body.pg-ex-back .exb-map ol::before {
  content: ""; position: absolute; left: 17px; top: 18px; bottom: 18px; width: 2px; background: var(--exb-line);
}
body.pg-ex-back .exb-map a {
  position: relative; display: grid; grid-template-columns: 36px 1fr; grid-template-rows: auto auto; column-gap: 14px;
  padding: 8px 0; text-decoration: none; align-items: center;
}
body.pg-ex-back .exb-map-n {
  grid-row: 1 / 3; width: 36px; height: 36px; border-radius: 50%; display: grid; place-items: center;
  background: var(--bg); border: 2px solid var(--accent); color: var(--accent); font: 700 13px/1 var(--body);
}
body.pg-ex-back .exb-map-name { font: 400 26px/1 var(--display); letter-spacing: .04em; }
body.pg-ex-back .exb-map small { color: var(--muted); font-size: 13px; }
body.pg-ex-back .exb-map a:hover .exb-map-name, body.pg-ex-back .exb-map a:focus-visible .exb-map-name { color: var(--accent); }

/* 2026-10-09 15:42 IST - section rhythm and headings */
body.pg-ex-back .exb-sec { padding: clamp(40px, 6vw, 88px) 0; }
body.pg-ex-back .exb-sec-alt { background: var(--bg-2); }
body.pg-ex-back .exb-sec h2, body.pg-ex-back .exb-phase h2 { font-size: clamp(40px, 5.6vw, 68px); }
body.pg-ex-back .exb-head { max-width: 860px; margin: 0 0 clamp(24px, 3vw, 40px); }
body.pg-ex-back .exb-lead { margin: 14px 0 0; color: var(--muted); font-size: 17px; max-width: 72ch; }

/* 2026-10-09 15:42 IST - overview: intro left, muscle glossary right */
body.pg-ex-back .exb-overview { display: grid; grid-template-columns: minmax(0, 1.25fr) minmax(0, 1fr); gap: clamp(28px, 5vw, 72px); align-items: start; }
body.pg-ex-back .exb-intro h2 { margin-bottom: 18px; }
body.pg-ex-back .exb-intro p { font-size: 17px; line-height: 1.75; color: #dcdcd6; margin: 0 0 16px; max-width: 70ch; }
body.pg-ex-back .exb-muscles h3 { font-size: 28px; margin-bottom: 14px; }
body.pg-ex-back .exb-muscles dl { margin: 0; display: grid; gap: 2px; }
body.pg-ex-back .exb-mus { padding: 12px 0 12px 16px; border-left: 2px solid var(--exb-line); }
body.pg-ex-back .exb-mus dt { font-weight: 700; color: var(--text); }
body.pg-ex-back .exb-mus dd { margin: 2px 0 0; color: var(--muted); line-height: 1.55; }
body.pg-ex-back .exb-mus-plain { color: #d0d0ca; }

/* 2026-10-09 15:42 IST - heat-map card, legend, SVG text and colour classes */
body.pg-ex-back .hm-card {
  position: relative; margin: 0; max-width: 1180px; background: var(--bg-3); border: 1px solid var(--line); border-radius: var(--radius);
  padding: clamp(14px, 2.4vw, 28px);
}
body.pg-ex-back .hm-legend { list-style: none; margin: 0 0 16px; padding: 0; display: flex; flex-wrap: wrap; gap: 8px 20px; font-size: 14px; color: var(--text); }
body.pg-ex-back .hm-legend li { display: inline-flex; align-items: center; gap: 8px; }
body.pg-ex-back .hm-legend small { color: var(--muted); }
body.pg-ex-back .hm-sw { display: inline-block; flex: none; width: 14px; height: 14px; border-radius: 3px; }
body.pg-ex-back .hm-l3 { background: var(--hm-3); fill: var(--hm-3); }
body.pg-ex-back .hm-l2 { background: var(--hm-2); fill: var(--hm-2); }
body.pg-ex-back .hm-l1 { background: var(--hm-1); fill: var(--hm-1); }
body.pg-ex-back .hm-l0 { background: var(--hm-0); fill: var(--hm-0); }
body.pg-ex-back .hm-legend .hm-l0 { box-shadow: inset 0 0 0 1px #3a3a3a; }
body.pg-ex-back .hm-stage { position: relative; }
body.pg-ex-back .hm-phone { display: none; }
body.pg-ex-back .hm-svg { display: block; width: 100%; height: auto; overflow: hidden; font-family: var(--body); }
body.pg-ex-back .hm-col { fill: var(--text); font-size: 13px; font-weight: 700; }
body.pg-ex-back .hm-row { fill: var(--text); font-size: 14px; font-weight: 600; }
body.pg-ex-back .hm-group { fill: var(--accent); font-size: 12px; font-weight: 700; letter-spacing: .12em; text-transform: uppercase; }
body.pg-ex-back .hm-rule { stroke: var(--line); stroke-width: 1; }
body.pg-ex-back .hm-v { font-size: 12px; font-weight: 700; pointer-events: none; }
body.pg-ex-back .hm-t3, body.pg-ex-back .hm-t2 { fill: var(--hm-ink-dark); }
body.pg-ex-back .hm-t1 { fill: var(--hm-ink-light); }
body.pg-ex-back .hm-foot-l, body.pg-ex-back .hm-foot { fill: var(--muted); font-size: 12px; font-weight: 600; }
body.pg-ex-back .hm-c, body.pg-ex-back .hm-v { transition: opacity .15s; }
body.pg-ex-back .hm-stage.is-hot .hm-c:not(.is-row):not(.is-col), body.pg-ex-back .hm-stage.is-hot .hm-v:not(.is-row):not(.is-col) { opacity: .4; }
body.pg-ex-back .hm-overlay { position: absolute; inset: 0; }
body.pg-ex-back .hm-hit {
  position: absolute; left: var(--x); top: var(--y); width: var(--w); height: var(--h); border-radius: 4px; outline: none;
}
body.pg-ex-back .hm-hit:focus-visible, body.pg-ex-back .hm-hit.is-on { box-shadow: 0 0 0 2px var(--bg-3), 0 0 0 4px var(--text); }
body.pg-ex-back .hm-tip {
  position: absolute; z-index: 5; max-width: min(300px, 86vw); padding: 8px 12px; border-radius: 8px;
  background: #0b0b0b; border: 1px solid #3a3a3a; color: var(--text); font-size: 13px; line-height: 1.4;
  box-shadow: 0 8px 24px rgba(0,0,0,.5); pointer-events: none; transform: translate(-50%, calc(-100% - 10px));
}
body.pg-ex-back .hm-cap { margin: 16px 0 0; color: var(--muted); font-size: 14px; line-height: 1.6; max-width: 90ch; }

/* 2026-10-09 15:42 IST - sticky bar with the Men | Women switch and phase links */
body.pg-ex-back .exb-library { position: relative; }
body.pg-ex-back .exb-bar {
  position: sticky; top: var(--nav-h); z-index: 20; background: rgba(11,11,11,.94); backdrop-filter: blur(8px);
  border-bottom: 1px solid var(--line);
}
body.pg-ex-back .exb-bar-in { min-height: var(--exb-bar-h); display: flex; align-items: center; justify-content: space-between; gap: 16px; padding-top: 8px; padding-bottom: 8px; }
body.pg-ex-back .exb-aud { display: inline-flex; align-items: center; gap: 4px; padding: 4px; border-radius: 999px; background: var(--bg-3); border: 1px solid var(--line); }
body.pg-ex-back .exb-aud[hidden] { display: none; }
body.pg-ex-back .exb-aud-label { padding: 0 8px 0 10px; font-size: 13px; font-weight: 700; color: var(--muted); }
body.pg-ex-back .exb-aud button {
  min-width: 84px; min-height: 40px; padding: 6px 16px; border: 0; border-radius: 999px; background: transparent;
  color: var(--text); font: 700 14px/1 var(--body); cursor: pointer; transition: background-color .2s, color .2s;
}
body.pg-ex-back .exb-aud button:hover { color: var(--accent); }
body.pg-ex-back .exb-aud button.is-active, body.pg-ex-back .exb-aud button[aria-pressed="true"] { background: var(--accent); color: var(--accent-ink); }
body.pg-ex-back .exb-jump { display: flex; gap: 6px; flex-wrap: wrap; justify-content: flex-end; }
body.pg-ex-back .exb-jump a {
  padding: 8px 14px; border-radius: 999px; text-decoration: none; font-size: 14px; font-weight: 600; color: #d6d6d0;
  border: 1px solid transparent;
}
body.pg-ex-back .exb-jump a:hover { color: var(--accent); }
body.pg-ex-back .exb-jump a.is-current { border-color: var(--accent); color: var(--accent); }

/* 2026-10-09 15:42 IST - the timeline: phase header column + connector line with exercise nodes */
body.pg-ex-back .exb-timeline { padding-top: clamp(28px, 4vw, 56px); padding-bottom: clamp(40px, 6vw, 88px); }
body.pg-ex-back .exb-phase {
  display: grid; grid-template-columns: minmax(220px, 300px) minmax(0, 1fr); gap: 0 clamp(20px, 3vw, 48px);
  scroll-margin-top: calc(var(--nav-h) + var(--exb-bar-h) + 12px);
}
body.pg-ex-back .exb-phase-head {
  align-self: start; position: sticky; top: calc(var(--nav-h) + var(--exb-bar-h) + 24px);
  padding: 8px 0 32px; display: grid; gap: 10px;
}
body.pg-ex-back .exb-phase-n { font: 400 clamp(64px, 7vw, 104px)/.8 var(--display); color: transparent; -webkit-text-stroke: 1.5px var(--accent); }
body.pg-ex-back .exb-phase-head .kicker { margin-bottom: 6px; }
body.pg-ex-back .exb-phase-plain { margin: 12px 0 0; color: var(--muted); line-height: 1.6; }
body.pg-ex-back .exb-nodes { position: relative; padding-left: calc(var(--exb-rail) + 12px); }
body.pg-ex-back .exb-nodes::before {
  content: ""; position: absolute; left: calc(var(--exb-rail) / 2 - 1px); top: 0; bottom: 0; width: 2px;
  background: linear-gradient(180deg, var(--accent), var(--exb-line) 140px);
}
body.pg-ex-back .exb-phase:last-child .exb-nodes::before { bottom: auto; height: calc(100% - 40px); }
body.pg-ex-back .exb-node {
  position: relative; margin: 0 0 clamp(24px, 3vw, 36px); padding: clamp(18px, 2.4vw, 28px);
  background: var(--bg-3); border: 1px solid var(--line); border-radius: var(--radius);
  scroll-margin-top: calc(var(--nav-h) + var(--exb-bar-h) + 12px);
  transition: border-color .25s;
}
body.pg-ex-back .exb-node:target, body.pg-ex-back .exb-node.is-current { border-color: rgba(255,210,0,.55); }
body.pg-ex-back .exb-dot {
  position: absolute; left: calc(-1 * (var(--exb-rail) + 12px)); top: 22px; width: var(--exb-rail); height: var(--exb-rail);
  border-radius: 50%; display: grid; place-items: center; background: var(--bg); border: 2px solid var(--accent);
  color: var(--accent); font: 400 22px/1 var(--display);
}
body.pg-ex-back .exb-node::before {
  content: ""; position: absolute; left: -12px; top: 43px; width: 12px; height: 2px; background: var(--accent);
}
body.pg-ex-back .exb-node.is-current .exb-dot { background: var(--accent); color: var(--accent-ink); }
body.pg-ex-back .exb-node-step { margin: 0 0 6px; font-size: 13px; font-weight: 700; letter-spacing: .12em; text-transform: uppercase; color: var(--muted); }
body.pg-ex-back .exb-node h3 { font-size: clamp(32px, 3.4vw, 46px); }
body.pg-ex-back .exb-meta { list-style: none; margin: 12px 0 0; padding: 0; display: flex; flex-wrap: wrap; gap: 8px 22px; font-size: 14px; color: #d6d6d0; }
body.pg-ex-back .exb-meta span { display: block; font-size: 11px; font-weight: 700; letter-spacing: .14em; text-transform: uppercase; color: var(--muted); }
body.pg-ex-back .exb-chips { list-style: none; margin: 14px 0 0; padding: 0; display: flex; flex-wrap: wrap; gap: 8px; }
body.pg-ex-back .exb-chip {
  display: inline-flex; align-items: center; gap: 8px; padding: 5px 12px 5px 8px; border-radius: 999px;
  background: var(--bg-2); border: 1px solid var(--line); font-size: 13px; font-weight: 600;
}
body.pg-ex-back .exb-node-body {
  display: grid; grid-template-columns: minmax(0, 1.25fr) minmax(0, 1fr); gap: clamp(20px, 3vw, 40px);
  margin-top: 20px; padding-top: 20px; border-top: 1px solid var(--line);
}
body.pg-ex-back .exb-node h4 { margin: 0 0 8px; font: 700 13px/1.3 var(--body); letter-spacing: .14em; text-transform: uppercase; color: var(--accent); }
body.pg-ex-back .exb-col-a > p, body.pg-ex-back .exb-plan p { margin: 0 0 18px; line-height: 1.7; color: #dcdcd6; }
body.pg-ex-back .exb-steps { margin: 0 0 16px; padding: 0; list-style: none; counter-reset: st; display: grid; gap: 10px; }
body.pg-ex-back .exb-steps li { position: relative; padding-left: 36px; line-height: 1.6; color: #dcdcd6; counter-increment: st; }
body.pg-ex-back .exb-steps li::before {
  content: counter(st); position: absolute; left: 0; top: 1px; width: 24px; height: 24px; border-radius: 50%;
  display: grid; place-items: center; background: var(--bg-2); border: 1px solid #3a3a3a; font: 700 12px/1 var(--body); color: var(--text);
}
body.pg-ex-back .exb-tempo, body.pg-ex-back .exb-swap { margin: 0; font-size: 14px; color: var(--muted); line-height: 1.6; }
body.pg-ex-back .exb-tempo b, body.pg-ex-back .exb-swap b { color: var(--text); margin-right: 6px; }
body.pg-ex-back .exb-plan {
  margin-bottom: 18px; padding: 16px 18px 2px; border-radius: 12px; background: var(--bg-2); border: 1px solid var(--line);
  border-top: 3px solid var(--accent);
}
body.pg-ex-back .exb-plan[hidden] { display: none; }
body.pg-ex-back .exb-plan h4 span { color: var(--text); }
body.pg-ex-back .exb-rx { display: flex; flex-wrap: wrap; gap: 8px; margin: 4px 0 14px; }
body.pg-ex-back .exb-rx div { flex: 1 1 auto; min-width: 64px; padding: 8px 10px; border-radius: 8px; background: var(--bg-3); }
body.pg-ex-back .exb-rx dt { font-size: 11px; font-weight: 700; letter-spacing: .12em; text-transform: uppercase; color: var(--muted); }
body.pg-ex-back .exb-rx dd { margin: 2px 0 0; font-size: 17px; font-weight: 700; color: var(--text); line-height: 1.3; white-space: nowrap; }
body.pg-ex-back .exb-mistakes { margin: 0 0 16px; padding: 0; list-style: none; display: grid; gap: 8px; }
body.pg-ex-back .exb-mistakes li { position: relative; padding-left: 22px; line-height: 1.55; color: #d6d6d0; }
body.pg-ex-back .exb-mistakes li::before {
  content: ""; position: absolute; left: 2px; top: .55em; width: 10px; height: 2px; background: var(--err);
}

/* 2026-10-09 15:42 IST - safety panel */
body.pg-ex-back .exb-safety { display: grid; grid-template-columns: minmax(0, 1fr) minmax(0, 1.2fr); gap: clamp(24px, 4vw, 64px); align-items: start; }
body.pg-ex-back .exb-safety-lead { margin: 16px 0 0; font-size: 17px; line-height: 1.7; color: #dcdcd6; max-width: 60ch; }
body.pg-ex-back .exb-rules { margin: 0; padding: 0; list-style: none; counter-reset: rl; display: grid; gap: 12px; }
body.pg-ex-back .exb-rules li {
  position: relative; counter-increment: rl; padding: 16px 18px 16px 64px; border-radius: 12px; background: var(--bg-3);
  border: 1px solid var(--line); line-height: 1.6; color: #dcdcd6;
}
body.pg-ex-back .exb-rules li::before {
  content: counter(rl, decimal-leading-zero); position: absolute; left: 18px; top: 14px; font: 400 30px/1 var(--display); color: var(--accent);
}

/* 2026-10-09 15:42 IST - closing call to action + internal links */
body.pg-ex-back .exb-more { display: grid; grid-template-columns: minmax(0, 1.2fr) minmax(0, 1fr); gap: clamp(24px, 4vw, 64px); align-items: start; }
body.pg-ex-back .exb-cta p { color: #dcdcd6; font-size: 17px; line-height: 1.7; margin: 14px 0 20px; max-width: 58ch; }
body.pg-ex-back .exb-cta-btns { display: flex; flex-wrap: wrap; gap: 12px; }
body.pg-ex-back .exb-links h3 { font-size: 26px; margin: 0 0 12px; }
body.pg-ex-back .exb-link-list { list-style: none; margin: 0 0 24px; padding: 0; display: flex; flex-wrap: wrap; gap: 8px; }
body.pg-ex-back .exb-link-list a {
  display: inline-flex; align-items: center; min-height: 40px; padding: 8px 16px; border-radius: 999px; text-decoration: none;
  border: 1px solid var(--line); background: var(--bg-3); font-size: 14px; font-weight: 600; transition: border-color .2s, color .2s;
}
body.pg-ex-back .exb-link-list a:hover, body.pg-ex-back .exb-link-list a:focus-visible { border-color: var(--accent); color: var(--accent); }

/* 2026-10-09 15:55 IST - wide screens: muscle glossary in two columns so it sits level with the intro */
@media (min-width: 1200px) {
  body.pg-ex-back .exb-muscles dl { grid-template-columns: repeat(2, minmax(0, 1fr)); gap: 4px 20px; }
}

/* 2026-10-09 15:42 IST - tablet: stack the hero, phase heads go above their nodes */
@media (max-width: 1100px) {
  body.pg-ex-back .exb-node-body { grid-template-columns: minmax(0, 1fr); }
  body.pg-ex-back .exb-phase { grid-template-columns: minmax(0, 1fr); }
  body.pg-ex-back .exb-phase-head { position: static; grid-template-columns: auto minmax(0, 1fr); align-items: start; gap: 18px; padding-bottom: 24px; }
}
@media (max-width: 900px) {
  body.pg-ex-back .exb-hero-in, body.pg-ex-back .exb-overview, body.pg-ex-back .exb-safety, body.pg-ex-back .exb-more { grid-template-columns: minmax(0, 1fr); }
  body.pg-ex-back .exb-hero { min-height: 0; }
  body.pg-ex-back .exb-jump { display: none; }
}
/* 2026-10-09 15:42 IST - phones: compact heat map variant, narrow rail */
@media (max-width: 700px) {
  body.pg-ex-back { --exb-rail: 34px; }
  body.pg-ex-back .hm-wide { display: none; }
  body.pg-ex-back .hm-phone { display: block; }
  body.pg-ex-back .hm-card { padding: 12px 10px; }
  body.pg-ex-back .hm-phone .hm-col { font-size: 12px; }
  body.pg-ex-back .hm-phone .hm-row { font-size: 12.5px; }
  body.pg-ex-back .hm-phone .hm-group { font-size: 10.5px; }
  body.pg-ex-back .hm-phone .hm-v { font-size: 12px; }
  body.pg-ex-back .hm-phone .hm-foot-l, body.pg-ex-back .hm-phone .hm-foot { font-size: 11px; }
  body.pg-ex-back .exb-nodes { padding-left: calc(var(--exb-rail) + 8px); }
  body.pg-ex-back .exb-dot { left: calc(-1 * (var(--exb-rail) + 8px)); font-size: 18px; top: 18px; }
  body.pg-ex-back .exb-node::before { left: -8px; width: 8px; top: 35px; }
  body.pg-ex-back .exb-node { padding: 16px; }
  body.pg-ex-back .exb-phase-head { grid-template-columns: minmax(0, 1fr); }
  body.pg-ex-back .exb-phase-n { font-size: 56px; }
  body.pg-ex-back .exb-bar-in { justify-content: center; }
  body.pg-ex-back .exb-rules li { padding-left: 56px; }
}
@media (max-width: 400px) {
  body.pg-ex-back .exb-aud-label { display: none; }
  body.pg-ex-back .exb-rx dd { font-size: 15px; }
}

/* 2026-10-09 15:42 IST - reduced motion: no transitions, no smooth scrolling */
@media (prefers-reduced-motion: reduce) {
  body.pg-ex-back .hm-c, body.pg-ex-back .hm-v, body.pg-ex-back .exb-node, body.pg-ex-back .exb-aud button, body.pg-ex-back .exb-link-list a { transition: none; }
}

/* 2026-10-09 15:42 IST - forced colours: keep the heat map readable through the printed labels */
@media (forced-colors: active) {
  body.pg-ex-back .hm-c { stroke: CanvasText; stroke-width: 1; }
  body.pg-ex-back .hm-hit:focus-visible { outline: 2px solid Highlight; }
}