/* Coach de Sport — module « Fiche de seance ».
   Concept DA : LE CARNET D'ENTRAINEMENT. L'objet imprimable est le heros :
   papier regle, cases a remplir, tampon d'encre. Tout est scope sous .cds
   pour ne rien changer aux 17 000 pages existantes du site. */

.cds {
  --navy: #0F172A;
  --navy-2: #16213c;
  --lime: #D9F84B;
  --papier: #F6F3EA;
  --papier-2: #ECE7D9;
  --encre: #1B2437;
  --regle: #C9D6E8;
  --rouge: #E2503F;
  color: var(--encre);
}
.cds * { box-sizing: border-box; }
.cds h1, .cds h2, .cds h3, .cds h4, .cds .cds-display {
  font-family: Anton, 'Arial Narrow', Impact, sans-serif;
  font-weight: 400;
  letter-spacing: .01em;
  text-transform: uppercase;
  line-height: .95;
  margin: 0;
}
.cds p, .cds li, .cds td, .cds th, .cds label, .cds button, .cds input, .cds select {
  font-family: Outfit, ui-sans-serif, system-ui, sans-serif;
}

/* ---------- papier regle : la signature du module ---------- */
.cds-paper {
  background-color: var(--papier);
  background-image: repeating-linear-gradient(to bottom, transparent 0 27px, rgba(35, 60, 110, .13) 27px 28px);
  position: relative;
}
.cds-paper::before {
  content: "";
  position: absolute; inset: 0;
  background-image: linear-gradient(to right, rgba(226, 80, 63, .28) 0 1px, transparent 1px);
  background-position: 46px 0; background-repeat: no-repeat;
  pointer-events: none;
}
.cds-grain::after {
  content: ""; position: absolute; inset: 0; pointer-events: none; opacity: .5;
  background-image: url("data:image/svg+xml;utf8,<svg xmlns='http://www.w3.org/2000/svg' width='140' height='140'><filter id='n'><feTurbulence type='fractalNoise' baseFrequency='.9' numOctaves='3'/><feColorMatrix type='saturate' values='0'/></filter><rect width='140' height='140' filter='url(%23n)' opacity='.22'/></svg>");
  mix-blend-mode: multiply;
}

/* ---------- hero ---------- */
.cds-hero {
  position: relative; overflow: hidden;
  background: var(--navy);
  background-image:
    radial-gradient(120% 80% at 85% 0%, rgba(217, 248, 75, .16), transparent 55%),
    repeating-linear-gradient(115deg, rgba(255, 255, 255, .035) 0 2px, transparent 2px 9px);
  padding: 4.5rem 1.25rem 5rem;
}
.cds-wrap { max-width: 1180px; margin: 0 auto; }
.cds-hero-grid { display: grid; gap: 2.5rem; grid-template-columns: 1fr; align-items: center; }
@media (min-width: 1024px) { .cds-hero-grid { grid-template-columns: 1.08fr .92fr; gap: 3.5rem; } }

.cds-eyebrow {
  display: inline-flex; align-items: center; gap: .5rem;
  font-family: Outfit, sans-serif; font-weight: 700; font-size: .72rem;
  letter-spacing: .18em; text-transform: uppercase;
  color: var(--navy); background: var(--lime);
  padding: .42rem .8rem; border-radius: 2px; transform: rotate(-1.2deg);
}
.cds-h1 {
  color: #fff; font-size: clamp(2.6rem, 7.4vw, 5.4rem); margin: 1.1rem 0 .9rem;
  text-shadow: 3px 3px 0 rgba(217, 248, 75, .28);
}
.cds-h1 em { font-style: normal; color: var(--lime); }
.cds-lead { color: rgba(255, 255, 255, .82); font-size: 1.08rem; line-height: 1.62; max-width: 34rem; }
.cds-lead strong { color: #fff; }

/* feuille A4 posee de biais */
.cds-sheet-stack { position: relative; perspective: 1200px; }
.cds-sheet {
  aspect-ratio: 1 / 1.414; width: min(88%, 380px); margin: 0 auto;
  background: var(--papier); border-radius: 3px; position: relative;
  box-shadow: 0 30px 60px -18px rgba(0, 0, 0, .65), 0 2px 0 rgba(255, 255, 255, .5) inset;
  transform: rotate(-3.2deg); padding: 1.15rem 1rem;
}
.cds-sheet.is-back {
  position: absolute; inset: 0; transform: rotate(4.5deg) translate(14px, 10px);
  filter: brightness(.9); z-index: 0;
}
.cds-sheet.is-front { position: relative; z-index: 2; }
.cds-sheet-h { display: flex; justify-content: space-between; align-items: baseline; border-bottom: 2px solid var(--encre); padding-bottom: .4rem; }
.cds-sheet-h span:first-child { font-family: Anton, sans-serif; text-transform: uppercase; font-size: .95rem; letter-spacing: .02em; }
.cds-sheet-h span:last-child { font-family: Outfit, sans-serif; font-size: .62rem; letter-spacing: .12em; text-transform: uppercase; opacity: .6; }
.cds-sheet table { width: 100%; border-collapse: collapse; margin-top: .55rem; font-family: Outfit, sans-serif; }
.cds-sheet th {
  font-size: .52rem; letter-spacing: .1em; text-transform: uppercase; text-align: left;
  color: #64748b; font-weight: 700; padding: .18rem .25rem; border-bottom: 1px solid var(--regle);
}
.cds-sheet td { border-bottom: 1px solid var(--regle); height: 1.28rem; font-size: .6rem; padding: 0 .25rem; }
.cds-sheet td.is-name { font-weight: 600; color: var(--encre); }
.cds-sheet td.is-box { border-left: 1px solid var(--regle); }
.cds-stamp {
  position: absolute; right: -14px; bottom: 42px; z-index: 3;
  background: var(--lime); color: var(--navy); font-family: Anton, sans-serif; text-transform: uppercase;
  font-size: .78rem; letter-spacing: .08em; padding: .5rem .85rem; transform: rotate(-8deg);
  border: 2px solid var(--navy); box-shadow: 4px 4px 0 rgba(15, 23, 42, .35);
}

/* ---------- generateur ---------- */
.cds-gen-sec { position: relative; padding: 3.5rem 1.25rem 4rem; }
.cds-panel {
  background: #fff; border: 2px solid var(--encre); border-radius: 4px;
  box-shadow: 10px 10px 0 rgba(15, 23, 42, .09); padding: 1.6rem;
}
@media (min-width: 768px) { .cds-panel { padding: 2.1rem 2.3rem; } }
.cds-field { margin-bottom: 1.4rem; }
.cds-field > span.cds-label {
  display: block; font-family: Outfit, sans-serif; font-weight: 700; font-size: .68rem;
  letter-spacing: .16em; text-transform: uppercase; color: #64748b; margin-bottom: .55rem;
}
.cds-opts { display: flex; flex-wrap: wrap; gap: .5rem; }
.cds-opt {
  border: 2px solid #cbd5e1; background: #fff; color: #334155; cursor: pointer;
  font-weight: 600; font-size: .88rem; padding: .55rem .9rem; border-radius: 3px;
  transition: transform .12s ease, background .12s ease, border-color .12s ease;
}
.cds-opt:hover { border-color: var(--navy); transform: translateY(-1px); }
.cds-opt.is-on { background: var(--navy); border-color: var(--navy); color: #fff; }
.cds-opt.is-on::before { content: "\2713\00a0"; color: var(--lime); }
.cds-range { display: flex; align-items: center; gap: 1rem; }
.cds-range input[type=range] { flex: 1; accent-color: var(--navy); }
.cds-range output {
  font-family: Anton, sans-serif; font-size: 2rem; color: var(--navy); min-width: 2.2rem; text-align: center;
}
.cds-hint { font-size: .82rem; color: #64748b; margin: .2rem 0 0; }

/* ---------- resultat ---------- */
.cds-res-head { display: flex; flex-wrap: wrap; gap: 1rem; align-items: flex-end; justify-content: space-between; margin: 2.2rem 0 1.2rem; }
.cds-kicker { font-family: Outfit, sans-serif; font-weight: 700; font-size: .66rem; letter-spacing: .18em; text-transform: uppercase; color: #64748b; }
.cds-res-title { font-size: clamp(1.35rem, 3.2vw, 2rem); color: var(--navy); margin-top: .25rem; }
.cds-res-sub { font-size: .9rem; color: #475569; margin: .35rem 0 0; }
.cds-btn-pdf {
  background: var(--lime); color: var(--navy); border: 2px solid var(--navy); cursor: pointer;
  font-family: Anton, sans-serif; text-transform: uppercase; letter-spacing: .04em; font-size: 1rem;
  padding: .7rem 1.3rem; border-radius: 3px; box-shadow: 5px 5px 0 var(--navy);
  transition: transform .1s ease, box-shadow .1s ease;
}
.cds-btn-pdf:hover { transform: translate(2px, 2px); box-shadow: 3px 3px 0 var(--navy); }
.cds-btn-pdf:active { transform: translate(5px, 5px); box-shadow: 0 0 0 var(--navy); }

.cds-seances { display: grid; gap: 1.1rem; }
@media (min-width: 900px) { .cds-seances { grid-template-columns: 1fr 1fr; } }
.cds-seance { background: #fff; border: 1px solid #d7dbe3; border-left: 5px solid var(--navy); border-radius: 3px; padding: 1rem 1.1rem 1.2rem; }
.cds-seance-h { display: flex; align-items: center; gap: .7rem; flex-wrap: wrap; margin-bottom: .7rem; }
.cds-seance-h h4 { font-size: 1.02rem; color: var(--navy); flex: 1; }
.cds-badge { background: var(--navy); color: var(--lime); font-family: Outfit, sans-serif; font-weight: 700; font-size: .6rem; letter-spacing: .12em; text-transform: uppercase; padding: .25rem .5rem; border-radius: 2px; }
.cds-seance-h button {
  background: none; border: 1px solid var(--navy); color: var(--navy); cursor: pointer;
  font-size: .72rem; font-weight: 700; letter-spacing: .06em; text-transform: uppercase; padding: .3rem .6rem; border-radius: 2px;
}
.cds-seance-h button:hover { background: var(--navy); color: var(--lime); }
.cds-table { width: 100%; border-collapse: collapse; table-layout: fixed; }
.cds-table th { font-size: .6rem; letter-spacing: .1em; text-transform: uppercase; color: #64748b; text-align: left; padding: .3rem .25rem; border-bottom: 1px solid #e2e8f0; }
.cds-table th:not(:first-child), .cds-table td.cds-num { text-align: center; width: 4.2rem; }
.cds-table td { padding: .42rem .25rem; border-bottom: 1px solid #eef1f5; font-size: .86rem; }
.cds-table td.cds-ex a { color: var(--navy); font-weight: 600; text-decoration: underline; text-decoration-color: var(--lime); text-decoration-thickness: 2px; text-underline-offset: 2px; }
.cds-table td.cds-num { font-variant-numeric: tabular-nums; color: #334155; }
.cds-uni { font-size: .62rem; text-transform: uppercase; letter-spacing: .06em; color: #64748b; background: #eef2f7; padding: .1rem .3rem; border-radius: 2px; }
.cds-note { font-size: .84rem; color: #475569; margin-top: 1.1rem; }

/* ---------- rail « comment ca marche » ---------- */
.cds-rail { display: grid; gap: 1rem; counter-reset: step; }
@media (min-width: 800px) { .cds-rail { grid-template-columns: repeat(3, 1fr); } }
.cds-step { position: relative; padding: 1.6rem 1.1rem 1.2rem; background: var(--navy-2); border-radius: 3px; }
.cds-step::before {
  counter-increment: step; content: counter(step, decimal-leading-zero);
  font-family: Anton, sans-serif; font-size: 2.6rem; color: var(--lime); opacity: .9; line-height: 1;
}
.cds-step h3 { color: #fff; font-size: 1.05rem; margin: .5rem 0 .4rem; }
.cds-step p { color: rgba(255, 255, 255, .74); font-size: .9rem; line-height: 1.55; margin: 0; }

/* ---------- catalogue / grilles ---------- */
.cds-sec { padding: 3.2rem 1.25rem; }
.cds-sec-navy { background: var(--navy); }
.cds-sec-h { margin-bottom: 1.6rem; }
.cds-sec-h h2 { font-size: clamp(1.7rem, 4.2vw, 2.7rem); color: var(--navy); }
.cds-sec-navy .cds-sec-h h2 { color: #fff; }
.cds-sec-h p { margin: .6rem 0 0; color: #475569; max-width: 46rem; line-height: 1.6; }
.cds-sec-navy .cds-sec-h p { color: rgba(255, 255, 255, .75); }
.cds-cards { display: grid; gap: .85rem; grid-template-columns: repeat(auto-fill, minmax(200px, 1fr)); }
.cds-card {
  display: block; background: #fff; border: 1px solid #dfe3ea; border-radius: 3px; padding: .85rem .95rem;
  text-decoration: none; color: var(--navy); transition: transform .12s ease, box-shadow .12s ease, border-color .12s ease;
}
.cds-card:hover { transform: translateY(-2px); border-color: var(--navy); box-shadow: 4px 4px 0 rgba(15, 23, 42, .1); }
.cds-card b { display: block; font-weight: 700; font-size: .95rem; line-height: 1.3; }
.cds-card span { display: block; font-size: .74rem; color: #64748b; margin-top: .25rem; text-transform: uppercase; letter-spacing: .06em; }
.cds-sec-navy .cds-card { background: rgba(255, 255, 255, .05); border-color: rgba(255, 255, 255, .16); color: #fff; }
.cds-sec-navy .cds-card:hover { border-color: var(--lime); box-shadow: 4px 4px 0 rgba(217, 248, 75, .25); }
.cds-sec-navy .cds-card span { color: rgba(255, 255, 255, .6); }

/* ---------- fiche exercice / programme ---------- */
.cds-article { max-width: 780px; }
.cds-article h2 { font-size: clamp(1.4rem, 3.4vw, 2rem); color: var(--navy); margin: 2.1rem 0 .7rem; }
.cds-article h3 { font-size: 1.12rem; color: var(--navy); margin: 1.5rem 0 .5rem; }
.cds-article p { line-height: 1.72; margin: 0 0 1rem; color: #27324a; }
.cds-article ul, .cds-article ol { margin: 0 0 1.1rem 1.1rem; padding: 0; }
.cds-article li { line-height: 1.62; margin-bottom: .45rem; color: #27324a; }
.cds-article ol { counter-reset: etape; list-style: none; margin-left: 0; }
.cds-article ol > li { counter-increment: etape; position: relative; padding-left: 2.4rem; margin-bottom: .8rem; }
.cds-article ol > li::before {
  content: counter(etape); position: absolute; left: 0; top: -.1rem;
  font-family: Anton, sans-serif; font-size: 1.15rem; color: var(--navy);
  background: var(--lime); width: 1.75rem; height: 1.75rem; display: grid; place-items: center; border-radius: 2px;
}
.cds-meta { display: flex; flex-wrap: wrap; gap: .45rem; margin: 1rem 0 0; }
.cds-chip {
  font-family: Outfit, sans-serif; font-size: .7rem; font-weight: 700; letter-spacing: .1em; text-transform: uppercase;
  background: rgba(217, 248, 75, .18); color: #0F172A; border: 1px solid rgba(217, 248, 75, .55);
  padding: .3rem .6rem; border-radius: 2px;
}
.cds-hero .cds-chip { background: rgba(255, 255, 255, .08); color: #fff; border-color: rgba(255, 255, 255, .28); }
.cds-callout {
  background: var(--papier); border-left: 4px solid var(--lime); padding: 1rem 1.15rem; margin: 1.6rem 0; border-radius: 2px;
}
.cds-callout p { margin: 0; font-size: .95rem; }
.cds-callout p + p { margin-top: .6rem; }
.cds-mat { border: 2px dashed #cbd5e1; padding: 1.1rem 1.2rem; border-radius: 3px; margin: 1.8rem 0; }
.cds-mat h3 { margin-top: 0; }
.cds-mat ul { list-style: none; margin-left: 0; }
.cds-mat li { padding-left: 1.1rem; position: relative; }
.cds-mat li::before { content: ""; position: absolute; left: 0; top: .55rem; width: .5rem; height: .5rem; background: var(--lime); border: 1px solid var(--navy); }
.cds-mat a { color: var(--navy); font-weight: 600; }

/* ---------- FAQ ---------- */
.cds-faq { border-top: 2px solid var(--navy); }
.cds-faq details { border-bottom: 1px solid #dbe0e8; padding: .95rem 0; }
.cds-faq summary { cursor: pointer; font-family: Outfit, sans-serif; font-weight: 700; color: var(--navy); font-size: 1rem; list-style: none; display: flex; justify-content: space-between; gap: 1rem; }
.cds-faq summary::-webkit-details-marker { display: none; }
.cds-faq summary::after { content: "+"; font-family: Anton, sans-serif; color: var(--lime); font-size: 1.4rem; line-height: 1; }
.cds-faq details[open] summary::after { content: "\2013"; }
.cds-faq p { margin: .7rem 0 0; line-height: 1.65; color: #27324a; font-size: .95rem; }

/* ---------- 1RM ---------- */
.cds-rm-grid { display: grid; gap: 1.3rem; }
@media (min-width: 900px) { .cds-rm-grid { grid-template-columns: .85fr 1.15fr; } }
.cds-rm-out { display: grid; gap: .7rem; grid-template-columns: 1fr 1fr; }
.cds-rm-box { border: 2px solid var(--navy); padding: .85rem .9rem; border-radius: 3px; background: #fff; }
.cds-rm-box.is-main { grid-column: 1 / -1; background: var(--navy); }
.cds-rm-box span { display: block; font-family: Outfit, sans-serif; font-size: .62rem; letter-spacing: .14em; text-transform: uppercase; color: #64748b; }
.cds-rm-box.is-main span { color: rgba(255, 255, 255, .65); }
.cds-rm-box b { font-family: Anton, sans-serif; font-size: 1.9rem; color: var(--navy); display: block; margin-top: .2rem; }
.cds-rm-box.is-main b { color: var(--lime); font-size: 2.6rem; }
.cds-rm-table { width: 100%; border-collapse: collapse; }
.cds-rm-table th { background: var(--navy); color: #fff; font-size: .64rem; letter-spacing: .1em; text-transform: uppercase; padding: .5rem .55rem; text-align: left; }
.cds-rm-table td { border-bottom: 1px solid #e6eaf0; padding: .45rem .55rem; font-size: .88rem; }
.cds-rm-table .rm-pct { font-family: Anton, sans-serif; color: var(--navy); }
.cds-rm-table .rm-kg { font-weight: 700; font-variant-numeric: tabular-nums; }
.cds-rm-table .rm-usage { color: #64748b; font-size: .8rem; }
.cds-input {
  width: 100%; border: 2px solid #cbd5e1; border-radius: 3px; padding: .6rem .75rem;
  font-family: Outfit, sans-serif; font-weight: 600; font-size: 1rem; color: var(--navy);
}
.cds-input:focus { outline: none; border-color: var(--navy); }

/* ---------- liens de bas de page ---------- */
.cds-links { display: flex; flex-wrap: wrap; gap: .5rem; }
.cds-links a {
  font-size: .82rem; color: var(--navy); text-decoration: none; border: 1px solid #d7dbe3;
  padding: .35rem .65rem; border-radius: 2px; background: #fff;
}
.cds-links a:hover { border-color: var(--navy); background: var(--lime); }

@media print {
  .cds-hero, .cds-gen-sec, .cds-rail, .cds-links { display: none !important; }
}

/* --- v2 : hierarchie typo resserree + illustration de hub --- */
.cds-h1.is-tight { font-size: clamp(2.3rem, 5.2vw, 4.2rem); }
.cds-h1.is-fiche { font-size: clamp(1.9rem, 4.4vw, 3.1rem); text-shadow: 2px 2px 0 rgba(217, 248, 75, .22); }
.cds-hub-illu { display: none; }
@media (min-width: 1024px) {
  .cds-hub-illu { display: block; }
  .cds-hub-illu img {
    width: 100%; height: auto; border-radius: 4px; display: block;
    box-shadow: 0 22px 44px -18px rgba(0, 0, 0, .6); transform: rotate(-1.4deg);
  }
}
.cds-meta .cds-chip { white-space: nowrap; }
.cds-article .cds-faq { margin-top: .8rem; }
.cds-sec .cds-seances { margin-top: 1rem; }

/* --- v3 : fil d'Ariane lisible sur le hero sombre (la classe text-gray-900 du
   partial commun rendait le dernier segment invisible sur fond navy) --- */
.cds .cds-hero nav[aria-label="Breadcrumb"] { color: rgba(255, 255, 255, .55); }
.cds .cds-hero nav[aria-label="Breadcrumb"] a { color: rgba(255, 255, 255, .72); text-decoration: none; }
.cds .cds-hero nav[aria-label="Breadcrumb"] a:hover { color: var(--lime); }
.cds .cds-hero nav[aria-label="Breadcrumb"] span { color: rgba(255, 255, 255, .92) !important; }
.cds .cds-hero nav[aria-label="Breadcrumb"] span.text-gray-400 { color: rgba(255, 255, 255, .35) !important; }

/* ---------- bloc materiel (liens partenaires) ---------- */
.cds-mat {
  margin: 2.4rem 0 1.6rem; padding: 1.35rem 1.4rem 1.5rem; background: var(--papier, #F6F3EA);
  border: 2px solid var(--navy); border-radius: 3px; box-shadow: 5px 5px 0 rgba(15, 23, 42, .08);
}
.cds-mat h2 { margin: 0 0 .5rem; font-size: 1.18rem; letter-spacing: -.01em; }
.cds-mat p { margin: 0 0 1rem; font-size: .93rem; line-height: 1.62; color: #3a4560; }
.cds-mat-list { display: flex; flex-wrap: wrap; gap: .55rem; }
.cds-mat-item {
  display: inline-block; padding: .5rem .8rem; background: #fff; border: 1px solid var(--navy);
  border-radius: 999px; font-size: .84rem; font-weight: 600; color: var(--navy); text-decoration: none;
  transition: background .12s ease, color .12s ease;
}
.cds-mat-item::after { content: " ↗"; font-weight: 400; opacity: .55; }
.cds-mat-item:hover { background: var(--lime, #D9F84B); }

/* ---------- correctifs de lisibilite (revue visuelle 31/07) ---------- */
.cds-h1.is-fiche { line-height: 1.06; margin-bottom: 1.1rem; }
.cds-hero .cds-lead { margin-top: 0; }
/* l'illustration de l'exercice fait partie du contenu : elle doit rester visible sur mobile */
.cds-hub-illu { display: block; margin-top: 1.6rem; }
.cds-hub-illu img {
  width: 100%; height: auto; border-radius: 4px; display: block;
  box-shadow: 0 14px 30px -16px rgba(0, 0, 0, .6);
}
@media (min-width: 1024px) {
  .cds-hub-illu { margin-top: 0; }
  .cds-hub-illu img { box-shadow: 0 22px 44px -18px rgba(0, 0, 0, .6); transform: rotate(-1.4deg); }
}