:root {
      --bg: #222;
      --text: #fff;
      --accent: #e60000;
      --highlight: #ffcc00;
--card: #111;
      --border: #333;
    }

    .banner {
      max-width: 900px;
      width: 100%;
      position: relative;
      text-align: center;
      padding: 40px 20px;
      border-radius: 12px;
      box-shadow: 0 0 30px rgba(0,0,0,0.5);
      overflow: hidden;
      background: linear-gradient(rgba(0,0,0,0.7), rgba(0,0,0,0.7)), url('https://via.placeholder.com/900x600/333/fff?text=GYM+BACKGROUND') no-repeat center center;
      background-size: cover;
margin: 10px auto;
    }

    .title {
      font-size: clamp(2rem, 10vw, 4rem);
      font-weight: 900;
      color: var(--text);
      text-transform: uppercase;
      letter-spacing: -1px;
      margin: 0;
      line-height: 1;
      text-shadow: 2px 2px 4px rgba(0,0,0,0.8);
    }

    .title-red {
      color: var(--accent);
      font-size: clamp(3rem, 15vw, 6rem);
      margin: 10px 0 20px;
      text-shadow: 2px 2px 6px rgba(0,0,0,0.9);
    }

    .subtitle {
      font-size: clamp(1rem, 4vw, 1.4rem);
      font-weight: bold;
      margin: 20px 0;
      text-transform: uppercase;
      letter-spacing: 1px;
      color: var(--text);
    }

    .author {
      font-size: 0.8rem;
      color: #aaa;
      margin-top: 20px;
      letter-spacing: 1px;
      font-style: italic;
    }

    @media (max-width: 600px) {
      .banner {
        padding: 20px 12px;
      }

      .title {
        font-size: clamp(1.8rem, 12vw, 3rem);
      }

      .title-red {
        font-size: clamp(2.5rem, 16vw, 4.5rem);
      }
    }

p {
      margin-bottom: 1.4em;
      font-size: clamp(1rem, 3.5vw, 1.125rem);
      text-align: justify;
    }

    .highlight {
      color: var(--accent);
      font-weight: bold;
    }

    .name {
      color: var(--highlight);
      font-weight: bold;
    }

    * {
      box-sizing: border-box;
      margin: 0;
      padding: 0;
    }

   

   
    h1, h2, h3 {
      font-family: 'Arial Black', sans-serif;
      margin: 32px 0 16px;
      text-align: center;
      color: var(--highlight);
      text-transform: uppercase;
      letter-spacing: 1px;
    }

    h1 {
      font-size: clamp(2rem, 6vw, 3rem);
      color: var(--accent);
    }


 h2 {

text-shadow: 1px 1px 3px rgba(0,0,0,0.9);
}

    p, li {
      font-size: clamp(1rem, 3.5vw, 1.125rem);
      margin-bottom: 1.2em;
      text-align: left;
    }

    blockquote {
      font-style: italic;
      margin: 24px 0;
      padding: 0 20px;
      border-left: 4px solid var(--accent);
      color: #000;
      font-size: 1.1rem;
    }

    .highlight {
      color: var(--accent);
      font-weight: bold;
    }

    table {
      width: 100%;
      border-collapse: collapse;
      margin: 24px 0;
      background: #fff;
      border-radius: 8px;
      overflow: hidden;
    }

    th, td {
      padding: 10px 12px;
      text-align: center;
      border-bottom: 1px solid var(--border);
    }

    th {
      background: var(--highlight);
      color: #000;
      font-weight: bold;
      font-size: 0.9rem;
    }

    tr:last-child td {
      border-bottom: none;
    }

    .note {
      font-size: 0.85rem;
      color: #000;
      font-style: italic;
      margin-top: 8px;
    }

    .split-grid, .bio-grid {
      display: grid;
      gap: 16px;
      margin: 24px 0;
    }

    @media (min-width: 600px) {
      .split-grid {
        grid-template-columns: repeat(2, 1fr);
      }
      .bio-grid {
        grid-template-columns: repeat(2, 1fr);
      }
    }

    .day-card {
      background: #fff;
      padding: 12px;
      border-radius: 8px;
      text-align: center;
 box-shadow: 0 4px 12px rgba(0,0,0,0.3);

    }
.day-card:hover {
  transform: translateY(-5px);
  box-shadow: 0 12px 20px rgba(0, 0, 0, 0.12);
}


    .day-name {
      font-weight: bold;
      color: var(--accent);
    }

    .bio-item {
      display: flex;
      justify-content: space-between;
      padding: 6px 0;
      border-bottom: 1px solid var(--border);
    }

    .bio-item:last-child {
      border-bottom: none;
    }

    .bio-label {
      font-weight: bold;
      color: var(--accent);
    }

    @media (max-width: 600px) {
      .container { padding: 16px; }
      p, blockquote { font-size: 0.95rem; }
    }

.leg-workout-lessons {
  max-width: 800px;
  margin: 0 auto;
  font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;
  padding: 20px;
}

/* Общие стили для каждой карточки урока */
.lesson-card {
  background: linear-gradient(135deg, #f8f9fa 0%, #e9ecef 100%);
  border-radius: 0px;
  padding: 25px;
  margin-bottom: 30px;
  box-shadow: 0 6px 15px rgba(0, 0, 0, 0.08);
  border-left: 6px solid #4361ee;
  transition: transform 0.3s ease, box-shadow 0.3s ease;
}

/* Эффект при наведении на карточку */
.lesson-card:hover {
  transform: translateY(-5px);
  box-shadow: 0 12px 20px rgba(0, 0, 0, 0.12);
}

/* Стили для заголовка урока */
.lesson-title {
  color: #2a2d43;
  font-size: 1.8rem;
  margin-top: 0;
  margin-bottom: 15px;
  padding-bottom: 10px;
  border-bottom: 2px dashed #adb5bd;
  font-weight: 700;
}

/* Стили для номера урока (декоративный элемент) */
.lesson-number {
  display: inline-block;
  background-color: #4361ee;
  color: white;
  width: 36px;
  height: 36px;
  border-radius: 50%;
  text-align: center;
  line-height: 36px;
  font-weight: bold;
  margin-right: 12px;
  font-size: 1.1rem;
}

/* Стили для цитаты (совета) */
.lesson-quote {
  background-color: rgba(255, 255, 255, 0.7);
  border-left: 4px solid #4cc9f0;
  padding: 18px;
  border-radius: 0 12px 12px 0;
  font-style: italic;
  color: #495057;
  line-height: 1.6;
  margin: 15px 0;
  position: relative;
}

/* Декоративная иконка кавычек перед цитатой */
.lesson-quote::before {
  content: "“";
  font-size: 3.5rem;
  color: #4cc9f0;
  opacity: 0.3;
  position: absolute;
  top: -10px;
  left: 10px;
  font-family: Georgia, serif;
}

/* Стили для текста внутри цитаты */
.lesson-quote p {
  margin: 0;
  padding-left: 30px;
  font-size: 1.1rem;
}

/* Дополнительный акцент на ключевых моментах */
.key-point {
  color: #3a0ca3;
  font-weight: 600;
}

/* Адаптивность для мобильных устройств */
@media (max-width: 600px) {
  .leg-workout-lessons {
    padding: 10px;
  }
  
  .lesson-card {
    padding: 18px;
  }
  
  .lesson-title {
    font-size: 1.5rem;
  }
  
  .lesson-quote p {
    font-size: 1rem;
  }
}

.leg-day {
        font-family: sans-serif;
        max-width: 800px;
        margin: 20px auto;
        padding: 20px;
        background-color: #f9f9f9;
        border-radius: 10px;
        box-shadow: 0 4px 8px rgba(0,0,0,0.05);
    }

    .exercise {
        background: white;
        margin-bottom: 25px;
        padding: 20px;
        border-radius: 0px;
        border-left: 5px solid #3498db;
        box-shadow: 0 2px 4px rgba(0,0,0,0.04);
        transition: transform 0.2s;
    }
    .exercise:hover {
        transform: translateY(-3px);
    }

    .exercise-title {
        color: #2c3e50;
        font-size: 1.5em;
        margin-top: 0;
        margin-bottom: 10px;
        padding-bottom: 10px;
        border-bottom: 2px solid #ecf0f1;
    }

    .exercise-description {
        color: #34495e;
        line-height: 1.6;
        margin-bottom: 0;
    }

    .highlight {
        background-color: #fffacd;
        padding: 2px 5px;
        border-radius: 3px;
        font-weight: bold;
    }

    .superset {
        border-left-color: #e74c3c;
    }
    .superset .exercise-title {
        color: #c0392b;
    }

    .burn {
        border-left-color: #9b59b6;
    }
    .burn .exercise-title {
        color: #8e44ad;
    }

    .heavy {
        border-left-color: #e67e22;
    }
    .heavy .exercise-title {
        color: #d35400;
    }

    .stable {
        border-left-color: #27ae60;
    }
    .stable .exercise-title {
        color: #229954;
    }