/* Push / Pull / Legs の各ページで使う見た目(トップページと同じグレーの世界) */
:root {
  color-scheme: dark;
  --bg: #6b6b69; --bg-deep: #5f5f5d;
  --white: #fbfaf7; --soft: #e9e8e4;
  --line: rgba(251, 250, 247, .42); --line-faint: rgba(251, 250, 247, .2);
  --ink: #3f3f3d;
  --font-serif: "Cormorant Garamond", "Times New Roman", serif;
  --font-body: "Zen Kaku Gothic New", "Hiragino Sans", "Hiragino Kaku Gothic ProN", sans-serif;
  --ease: cubic-bezier(.22, .61, .36, 1);
  --gutter: 22px;
}
* { box-sizing: border-box; }
html { -webkit-text-size-adjust: 100%; overflow-x: clip; background: var(--bg); }
body {
  margin: 0; padding-inline: var(--gutter); padding-block: env(safe-area-inset-top, 0px) calc(env(safe-area-inset-bottom, 0px) + 110px);
  background: var(--bg); color: var(--white);
  font-family: var(--font-body); font-size: 13.5px; line-height: 2; letter-spacing: .05em; overflow-x: clip;
}
a { color: inherit; }
button { font: inherit; color: inherit; }
img { display: block; width: 100%; height: 100%; object-fit: cover; }
.wrap { max-width: 760px; margin: 0 auto; }

/* 上の部分 */
.prnote { margin: 10px 0 0; padding: 7px 0; font-size: 10.5px; line-height: 1.7; color: var(--soft); border-bottom: 1px solid var(--line-faint); }
.prnote b { font-family: var(--font-serif); font-weight: 500; font-size: 12px; letter-spacing: .18em; margin-right: 8px; color: var(--white); }
.bar { display: flex; justify-content: space-between; align-items: center; gap: 12px; padding-top: 16px; }
.back { font-family: var(--font-serif); font-size: 18px; letter-spacing: .14em; text-decoration: none; display: inline-flex; align-items: center; gap: 10px; }
.back::before { content: ""; width: 22px; height: 1px; background: currentColor; }
.cta { display: inline-flex; flex-direction: column; align-items: center; padding: 4px 12px 5px; border: 1px solid var(--white); text-decoration: none; line-height: 1.35; transition: background .5s var(--ease), color .5s var(--ease); }
.cta .en { font-family: var(--font-serif); font-size: 14px; letter-spacing: .06em; }
.cta .ja { font-size: 9.5px; letter-spacing: .12em; }
.cta .ja b { font-family: var(--font-serif); font-weight: 500; font-size: 10px; letter-spacing: .14em; border: 1px solid currentColor; padding: 0 4px; margin-left: 5px; }
.cta:hover, .cta:focus-visible { background: var(--white); color: var(--ink); outline: none; }

/* 表紙 */
.hero { margin-top: 44px; position: relative; }
.kicker { font-family: var(--font-serif); font-size: 14px; letter-spacing: .2em; color: var(--soft); }
.hero h1 { margin: 6px 0 0; font-family: var(--font-serif); font-weight: 400; font-size: clamp(88px, 30vw, 168px); line-height: .9; letter-spacing: -.02em; }
.hero .ja { display: block; margin-top: 14px; font-size: 14px; letter-spacing: .16em; }
.chips { display: flex; flex-wrap: wrap; gap: 6px; margin-top: 16px; }
.chips span { font-size: 11.5px; padding: 1px 10px; border: 1px solid var(--line); letter-spacing: .08em; }
.hero-ph { position: relative; overflow: hidden; margin: 34px calc(var(--gutter) * -1) 0; aspect-ratio: 16 / 10; background: var(--bg-deep); }
.hero-ph img { transform: scale(1.12); will-change: transform; }
.hero-big { position: absolute; right: -8px; top: -30px; font-family: var(--font-serif); font-size: 220px; line-height: 1; color: transparent; -webkit-text-stroke: 1px var(--line-faint); pointer-events: none; z-index: 0; }

/* 見出し */
section { margin-top: 84px; }
.num { display: inline-block; font-family: var(--font-serif); font-size: 17px; padding-top: 6px; border-top: 1px solid var(--white); line-height: 1; }
h2 { margin: 18px 0 0; font-family: var(--font-serif); font-weight: 400; font-size: 44px; line-height: 1; }
h2 small { display: block; margin-top: 10px; font-family: var(--font-body); font-size: 11px; letter-spacing: .3em; color: var(--soft); }
p.copy { margin: 22px 0 0; color: var(--soft); }

/* メニュー */
.menu { list-style: none; margin: 28px 0 0; padding: 0; border-bottom: 1px solid var(--line); counter-reset: ex; }
.ex { border-top: 1px solid var(--line); padding: 18px 0 16px; transition: opacity .5s var(--ease); }
.ex-head { display: grid; grid-template-columns: auto minmax(0, 1fr) auto; gap: 0 14px; align-items: start; }
.ex-no { font-family: var(--font-serif); font-size: 26px; line-height: 1.1; min-width: 1.4em; }
.ex-name { font-size: 16px; font-weight: 500; letter-spacing: .06em; line-height: 1.5; }
.ex-name small { display: block; font-family: var(--font-serif); font-style: italic; font-weight: 400; font-size: 14px; letter-spacing: .02em; color: var(--soft); }
.check {
  width: 34px; height: 34px; border-radius: 50%; border: 1px solid var(--line); background: none; cursor: pointer;
  display: grid; place-items: center; transition: background .4s var(--ease), border-color .4s var(--ease);
}
.check svg { width: 14px; height: 14px; fill: none; stroke: var(--ink); stroke-width: 2; opacity: 0; transition: opacity .3s; }
.ex.done .check { background: var(--white); border-color: var(--white); }
.ex.done .check svg { opacity: 1; }
.ex.done .ex-name { text-decoration: line-through; text-decoration-thickness: 1px; }
.spec { display: grid; grid-template-columns: repeat(3, minmax(0, 1fr)); gap: 6px; margin: 14px 0 0; padding-left: calc(1.4em * 26 / 13.5 + 14px); }
.spec div { border-top: 1px solid var(--line-faint); padding-top: 6px; }
.spec dt { font-family: var(--font-serif); font-size: 12px; letter-spacing: .16em; color: var(--soft); line-height: 1.4; }
.spec dd { margin: 0; font-size: 14px; line-height: 1.5; letter-spacing: .02em; white-space: nowrap; }
.rest { border: 1px solid var(--line); background: none; padding: 0 8px; cursor: pointer; font-size: 13px; line-height: 1.7; display: inline-flex; align-items: center; gap: 6px; }
.rest::before { content: ""; width: 8px; height: 8px; border-radius: 50%; border: 1px solid currentColor; }
.rest:hover, .rest:focus-visible { background: var(--white); color: var(--ink); outline: none; }
details { margin: 12px 0 0; padding-left: calc(1.4em * 26 / 13.5 + 14px); }
summary { cursor: pointer; list-style: none; font-family: var(--font-serif); font-style: italic; font-size: 15px; display: inline-flex; align-items: center; gap: 10px; }
summary::-webkit-details-marker { display: none; }
summary::after { content: "+"; font-style: normal; font-size: 18px; line-height: 1; transition: transform .4s var(--ease); }
details[open] summary::after { transform: rotate(45deg); }
details ul { margin: 8px 0 0; padding: 0; list-style: none; }
details li { position: relative; padding-left: 16px; color: var(--soft); font-size: 12.5px; line-height: 1.9; }
details li::before { content: ""; position: absolute; left: 0; top: .95em; width: 8px; height: 1px; background: var(--soft); }
.progress { display: flex; align-items: center; gap: 12px; margin-top: 18px; font-family: var(--font-serif); font-size: 14px; letter-spacing: .1em; }
.progress .track { flex: 1; height: 1px; background: var(--line-faint); position: relative; }
.progress .track i { position: absolute; inset: 0; background: var(--white); transform-origin: left; transform: scaleX(0); transition: transform .6s var(--ease); }
.reset { border: 0; background: none; font-size: 11px; color: var(--soft); text-decoration: underline; cursor: pointer; }
.note { margin: 12px 0 0; font-size: 11.5px; color: var(--soft); }

/* コツ */
.tips { margin-top: 26px; display: grid; gap: 10px; }
.tip { border: 1px solid var(--line); padding: 16px 18px; background: rgba(20, 20, 19, .12); }
.tip b { display: block; font-size: 14.5px; font-weight: 500; letter-spacing: .08em; }
.tip p { margin: 6px 0 0; font-size: 12.5px; color: var(--soft); line-height: 1.9; }

/* 1週間の例 */
.week { margin-top: 26px; display: grid; grid-template-columns: repeat(7, minmax(0, 1fr)); border-block: 1px solid var(--line); }
.week div { padding: 12px 2px 10px; text-align: center; display: flex; flex-direction: column; gap: 4px; }
.week div + div { border-left: 1px solid var(--line-faint); }
.week small { font-size: 10px; color: var(--soft); }
.week b { font-family: var(--font-serif); font-weight: 400; font-size: 15px; }
.week .me { background: var(--white); color: var(--ink); }
.week .me small { color: var(--ink); }
.week .off b { color: var(--soft); font-style: italic; }

/* おすすめ(PR) */
.gear { position: relative; display: block; margin-top: 26px; padding: 22px 20px; background: var(--white); color: var(--ink); text-decoration: none; overflow: hidden; }
.gear .k { display: flex; justify-content: space-between; font-family: var(--font-serif); font-size: 14px; letter-spacing: .14em; }
.gear .k b { font-weight: 500; border: 1px solid var(--ink); padding: 0 7px; font-size: 12px; }
.gear .t { display: block; margin-top: 10px; font-family: var(--font-serif); font-size: 38px; line-height: 1; }
.gear .d { display: block; margin-top: 10px; font-size: 12.5px; color: #5d5d5a; }
.gear .go { display: flex; justify-content: space-between; align-items: center; margin-top: 16px; padding-top: 12px; border-top: 1px solid rgba(63, 63, 61, .3); font-size: 13px; font-weight: 500; letter-spacing: .12em; }
.arrow { width: 40px; height: 1px; background: currentColor; position: relative; transition: width .6s var(--ease); }
.arrow::after { content: ""; position: absolute; right: 0; top: -3px; width: 7px; height: 1px; background: currentColor; transform: rotate(35deg); transform-origin: right; }
.gear:hover .arrow, .gear:focus-visible .arrow { width: 58px; }

/* 注意書き */
.caution { margin-top: 60px; padding: 16px 18px; border: 1px solid var(--line-faint); font-size: 11.5px; line-height: 1.9; color: var(--soft); }
.caution b { color: var(--white); font-weight: 500; }

/* 前後のページ */
.pager { margin-top: 60px; display: grid; grid-template-columns: 1fr 1fr; border-block: 1px solid var(--line); }
.pager a { padding: 18px 4px; text-decoration: none; display: flex; flex-direction: column; gap: 2px; }
.pager a + a { border-left: 1px solid var(--line); text-align: right; padding-left: 14px; }
.pager small { font-family: var(--font-serif); font-size: 12px; letter-spacing: .2em; color: var(--soft); }
.pager b { font-family: var(--font-serif); font-weight: 400; font-size: 28px; line-height: 1.1; }
.home { display: block; margin-top: 18px; text-align: center; font-family: var(--font-serif); font-size: 15px; letter-spacing: .14em; }
footer { margin-top: 50px; text-align: center; font-family: var(--font-serif); font-size: 12px; letter-spacing: .2em; color: var(--soft); }

/* 休憩タイマー(画面の下に固定) */
.timer {
  position: fixed; left: 50%; bottom: calc(env(safe-area-inset-bottom, 0px) + 16px); z-index: 20;
  transform: translateX(-50%); display: flex; align-items: center; gap: 4px;
  background: rgba(63, 63, 61, .92); -webkit-backdrop-filter: blur(8px); backdrop-filter: blur(8px);
  border: 1px solid var(--line); padding: 6px 6px 6px 14px; white-space: nowrap;
}
.timer .lbl { font-family: var(--font-serif); font-size: 13px; letter-spacing: .14em; margin-right: 6px; }
.timer .time { font-family: var(--font-serif); font-size: 22px; min-width: 3.1em; text-align: center; font-variant-numeric: tabular-nums; }
.timer button { border: 1px solid var(--line); background: none; font-size: 12px; padding: 4px 9px; cursor: pointer; }
.timer button:hover, .timer button:focus-visible { background: var(--white); color: var(--ink); outline: none; }
.timer.run { border-color: var(--white); }
.timer.end { animation: flash .5s ease 4; }
@keyframes flash { 50% { background: var(--white); color: var(--ink); } }
.timer .ring { width: 26px; height: 26px; transform: rotate(-90deg); }
.timer .ring circle { fill: none; stroke-width: 2; }
.timer .ring .bg { stroke: var(--line-faint); }
.timer .ring .fg { stroke: var(--white); stroke-dasharray: 69.1; stroke-dashoffset: 69.1; }

@media (min-width: 760px) { body { --gutter: 40px; } .tips { grid-template-columns: 1fr 1fr; } .hero-ph { margin-inline: 0; } }
@media (prefers-reduced-motion: reduce) { .hero-ph img { transform: none; } .timer.end { animation: none; } * { transition: none !important; } }

/* さわった場所に出る、小さな円(トップページと同じ) */
.tap { position: fixed; z-index: 60; width: 46px; height: 46px; margin: -23px 0 0 -23px; border: 1px solid var(--white); border-radius: 50%; pointer-events: none; animation: tap .7s var(--ease) forwards; }
@keyframes tap { from { transform: scale(.2); opacity: .9; } to { transform: scale(1.4); opacity: 0; } }
@media (prefers-reduced-motion: reduce) { .tap { display: none; } }

/* 運営者情報・プライバシーポリシーなどの文章のページ */
.doc-hero { margin-top: 40px; }
.hero .doc-title { margin: 8px 0 0; font-family: var(--font-body); font-weight: 500; font-size: 26px; line-height: 1.5; letter-spacing: .1em; }
.doc { margin-top: 30px; border-bottom: 1px solid var(--line); }
.doc section { margin: 0; padding: 20px 0; border-top: 1px solid var(--line); }
.doc-h { margin: 0; font-family: var(--font-body); font-weight: 500; font-size: 15px; letter-spacing: .1em; }
.doc p { margin: 8px 0 0; color: var(--soft); font-size: 13px; }
.doc a { text-underline-offset: 3px; }
.doc .date { font-size: 12px; }
footer .legal { display: flex; flex-wrap: wrap; justify-content: center; gap: 4px 16px; margin-bottom: 14px; font-family: var(--font-body); letter-spacing: .04em; }
footer .legal a { font-size: 11px; color: var(--soft); text-decoration: none; }
footer p { margin: 0; }