@import url('https://fonts.googleapis.com/css2?family=Anton&family=Oswald:wght@500;700&family=Roboto+Condensed:wght@400;700&display=swap');

        :root {
            --hell-red: #d32f2f;
            --hell-orange: #ff5722;
            --hell-yellow: #ffeb3b;
            --text-dark: #1a1a1a;
            --text-light: #f5f5f5;
        }

       

        .container2 {
            width: 100%;
           
            background-color: #000;
            display: flex;
            flex-wrap: wrap;
            position: relative;
            box-shadow: 0 0 50px rgba(0,0,0,0.8);
            overflow: hidden;
        }

        

        /* Right Page (Text & Image Mix) */
        .page-right {
            flex: 1;
            min-width: 300px;
            
            background: linear-gradient(rgba(0,0,0,0.7), rgba(0,0,0,0.4)), url('https://images.unsplash.com/photo-1517836357463-d25dfeac3438?ixlib=rb-1.2.1&auto=format&fit=crop&w=800&q=80') center/cover;
            position: relative;
            display: flex;
            flex-direction: column;
            justify-content: flex-end;
            padding: 40px;
            box-sizing: border-box;
        }

        /* Typography Overlay */
        .content-overlay {
            position: relative;
            z-index: 10;
            margin-top: auto;
        }

        .intro-text {
            font-family: 'Oswald', sans-serif;
            font-size: 1.1rem;
            line-height: 1.4;
            color: var(--hell-yellow);
            text-transform: uppercase;
            font-weight: 700;
            margin-bottom: 20px;
            text-shadow: 2px 2px 4px rgba(0,0,0,0.9);
            max-width: 90%;
        }

        .byline {
            font-family: 'Roboto Condensed', sans-serif;
            font-size: 0.9rem;
            color: #fff;
            text-transform: uppercase;
            margin-bottom: 10px;
            display: block;
            text-align: right;
        }

        .main-title {
            font-family: 'Anton', sans-serif;
            font-size: 12vw;
            line-height: 0.85;
            text-transform: uppercase;
            margin: 0;
            letter-spacing: -2px;
            position: relative;
            display: block;
        }

        .title-hell {
font-family: 'Oswald', sans-serif;

            color: var(--hell-red);
            display: block;
            text-shadow: 
                4px 4px 0px #fff,
                -2px -2px 0 #ff5722;
            
            -webkit-background-clip: text;
            -webkit-text-fill-color: transparent;
           
        }

        .title-week {
font-family: 'Oswald', sans-serif;

            color: var(--hell-yellow);
            display: block;
            text-shadow: 
                4px 4px 0px #fff,
                -2px -2px 0 #fbc02d;
            background: linear-gradient(to bottom, #ffeb3b, #fbc02d);
            -webkit-background-clip: text;
            -webkit-text-fill-color: transparent;
            filter: drop-shadow(4px 4px 0px rgba(0,0,0,0.8));
            transform: skewX(-5deg);
            margin-left: 10px;
        }

        /* Footer Info */
        .footer-info {
            position: absolute;
            bottom: 20px;
            left: 20px;
            font-size: 12px;
            color: #888;
            font-family: sans-serif;
        }
        
        .footer-info span {
            color: var(--hell-red);
            font-weight: bold;
        }

        /* Responsive Adjustments */
        @media (max-width: 768px) {
            .container2 {
                flex-direction: column;
            }

            .page-left, .page-right {
                height: 50vh;
                min-width: 100%;
            }

            .page-right {
                justify-content: center;
                align-items: center;
                text-align: center;
                background-position: center 30%;
            }

            .main-title {
                font-size: 18vw;
            }

            .intro-text {
                font-size: 1rem;
                text-align: center;
            }
        }

 .container3 {
            width: 100%;
            margin: 0 auto;
            background: #fff;
            padding: 20px;
            box-shadow: 0 4px 15px rgba(0,0,0,0.1);
        }

.intro-box {
            background-color: #fdd835; /* Yellow from image */
            padding: 15px;
            margin-bottom: 30px;
            border-radius: 4px;
            font-weight: bold;
        }

        .intro-box p {
            margin: 0;
            font-size: 15px;
        }

        /* Main Header */
        h1 {
            color: #d32f2f; /* Red from image */
            font-size: 32px;
            text-transform: uppercase;
            margin-top: 0;
            margin-bottom: 20px;
            line-height: 1.1;
        }

        /* Body Text */
        .content p {
            margin-bottom: 20px;
            font-size: 16px;
            text-align: justify;
        }

        .highlight {
            font-weight: bold;
        }

.content {
            padding: 0px 0px;
        }

        .workout-section {
            margin-bottom: 40px;
            border-radius: 10px;
            overflow: hidden;
            box-shadow: 0 4px 15px rgba(0,0,0,0.1);
        }

        .section-header {
            padding: 20px;
            color: white;
            font-size: 1.8em;
            font-weight: bold;
            text-transform: uppercase;
            text-align: center;
        }

        .quads .section-header {
            background: linear-gradient(135deg, #fa709a 0%, #fee140 100%);
        }

        .hamstrings .section-header {
            background: linear-gradient(135deg, #30cfd0 0%, #330867 100%);
        }

        .back .section-header {
            background: linear-gradient(135deg, #a8edea 0%, #fed6e3 100%);
            color: #333;
        }

        .table-wrapper {
            overflow-x: auto;
            background: white;
        }

        table {
            width: 100%;
            border-collapse: collapse;
            font-size: 0.95em;
        }

        thead {
            background: #2c3e50;
            color: white;
        }

        th {
            padding: 15px 10px;
            text-align: left;
            font-weight: 600;
            text-transform: uppercase;
            letter-spacing: 0.5px;
            font-size: 0.85em;
        }

        th:nth-child(1) {
            width: 50%;
        }

        th:nth-child(2), th:nth-child(3) {
            width: 25%;
            text-align: center;
        }

        td {
            padding: 12px 10px;
            border-bottom: 1px solid #ecf0f1;
        }

        tbody tr {
            transition: all 0.3s ease;
        }

        tbody tr:hover {
            background: #f8f9fa;
            
        }

        tbody tr:nth-child(even) {
            background: #f8f9fa;
        }

        tbody tr:nth-child(even):hover {
            background: #e9ecef;
        }

        .notes {
            background: #fff3cd;
            border-left: 4px solid #ffc107;
            padding: 15px;
            margin: 0;
            font-size: 0.9em;
            color: #856404;
            line-height: 1.6;
        }

        .notes strong {
            display: block;
            margin-bottom: 5px;
            color: #856404;
        }

        /* Адаптивность для планшетов */
        @media screen and (max-width: 768px) {
           


            .section-header {
                font-size: 1.4em;
                padding: 15px;
            }

            table {
                font-size: 0.85em;
            }

            th, td {
                padding: 10px 8px;
            }
        }

.quads2 .section-header {
            background: linear-gradient(135deg, #fa709a 0%, #fee140 100%);
        }

        .hamstrings2 .section-header {
            background: linear-gradient(135deg, #30cfd0 0%, #330867 100%);
        }

        .back2 .section-header {
            background: linear-gradient(135deg, #a8edea 0%, #fed6e3 100%);
            color: #333;
        }

.highlight {
            font-weight: bold;
            color: #d32f2f;
        }