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li{flex-direction:column;align-items:flex-start;gap:var(--space-xs)}.sets{margin-left:28px}}@media (min-width: 769px){.timeline-mobile{display:none}}@media (prefers-reduced-motion: reduce){*,*:before,*:after{animation-duration:.01ms!important;animation-iteration-count:1!important;transition-duration:.01ms!important;scroll-behavior:auto!important}}.schedule-table tbody tr{transition:background-color .15s ease}.schedule-table tbody tr:hover{background-color:var(--clr-surface-alt)}[data-theme=dark]{scrollbar-color:var(--clr-border) var(--clr-bg);scrollbar-width:thin}[data-theme=dark] ::-webkit-scrollbar{width:8px;height:8px}[data-theme=dark] ::-webkit-scrollbar-track{background:var(--clr-bg)}[data-theme=dark] ::-webkit-scrollbar-thumb{background:var(--clr-border);border-radius:var(--radius-xs)}[data-theme=dark] ::-webkit-scrollbar-thumb:hover{background:var(--clr-text-light)}.workout-box,.supp-item,.timeline-card{transition:transform .2s ease,box-shadow .2s ease,border-color .2s 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