@layer properties{@supports (((-webkit-hyphens:none)) and (not (margin-trim:inline))) or ((-moz-orient:inline) and (not (color:rgb(from red r g b)))){*,:before,:after,::backdrop{--tw-rotate-x:initial;--tw-rotate-y:initial;--tw-rotate-z:initial;--tw-skew-x:initial;--tw-skew-y:initial;--tw-border-style:solid;--tw-shadow:0 0 #0000;--tw-shadow-color:initial;--tw-shadow-alpha:100%;--tw-inset-shadow:0 0 #0000;--tw-inset-shadow-color:initial;--tw-inset-shadow-alpha:100%;--tw-ring-color:initial;--tw-ring-shadow:0 0 #0000;--tw-inset-ring-color:initial;--tw-inset-ring-shadow:0 0 #0000;--tw-ring-inset:initial;--tw-ring-offset-width:0px;--tw-ring-offset-color:#fff;--tw-ring-offset-shadow:0 0 #0000;--tw-outline-style:solid}}}@layer theme{:root,:host{--font-sans:-apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, "Helvetica Neue", "Noto Sans", Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol", "Noto Color Emoji";--font-mono:ui-monospace, SFMono-Regular, Menlo, Monaco, Consolas, "Liberation Mono", "Courier New", monospace;--default-transition-duration:.15s;--default-transition-timing-function:cubic-bezier(.4, 0, .2, 1);--default-font-family:var(--font-sans);--default-mono-font-family:var(--font-mono)}}@layer base{*,:after,:before,::backdrop{box-sizing:border-box;border:0 solid;margin:0;padding:0}::file-selector-button{box-sizing:border-box;border:0 solid;margin:0;padding:0}html,:host{-webkit-text-size-adjust:100%;tab-size:4;line-height:1.5;font-family:var(--default-font-family,-apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, "Helvetica Neue", "Noto Sans", Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol", "Noto Color Emoji");font-feature-settings:var(--default-font-feature-settings,normal);font-variation-settings:var(--default-font-variation-settings,normal);-webkit-tap-highlight-color:transparent}hr{height:0;color:inherit;border-top-width:1px}abbr:where([title]){-webkit-text-decoration:underline dotted;text-decoration:underline dotted}h1,h2,h3,h4,h5,h6{font-size:inherit;font-weight:inherit}a{color:inherit;-webkit-text-decoration:inherit;text-decoration:inherit}b,strong{font-weight:bolder}code,kbd,samp,pre{font-family:var(--default-mono-font-family,ui-monospace, SFMono-Regular, Menlo, Monaco, Consolas, "Liberation Mono", "Courier New", monospace);font-feature-settings:var(--default-mono-font-feature-settings,normal);font-variation-settings:var(--default-mono-font-variation-settings,normal);font-size:1em}small{font-size:80%}sub,sup{vertical-align:baseline;font-size:75%;line-height:0;position:relative}sub{bottom:-.25em}sup{top:-.5em}table{text-indent:0;border-color:inherit;border-collapse:collapse}:-moz-focusring:where(:not(iframe)){outline:auto}progress{vertical-align:baseline}summary{display:list-item}ol,ul,menu{list-style:none}img,svg,video,canvas,audio,iframe,embed,object{vertical-align:middle;display:block}img,video{max-width:100%;height:auto}button,input,select,optgroup,textarea{font:inherit;font-feature-settings:inherit;font-variation-settings:inherit;letter-spacing:inherit;color:inherit;opacity:1;background-color:#0000;border-radius:0}::file-selector-button{font:inherit;font-feature-settings:inherit;font-variation-settings:inherit;letter-spacing:inherit;color:inherit;opacity:1;background-color:#0000;border-radius:0}:where(select:is([multiple],[size])) optgroup{font-weight:bolder}:where(select:is([multiple],[size])) optgroup option{padding-inline-start:20px}::file-selector-button{margin-inline-end:4px}::placeholder{opacity:1}@supports (not ((-webkit-appearance:-apple-pay-button))) or (contain-intrinsic-size:1px){::placeholder{color:currentColor}@supports (color:color-mix(in lab,red,red)){::placeholder{color:color-mix(in oklab,currentcolor 50%,transparent)}}}textarea{resize:vertical}::-webkit-search-decoration{-webkit-appearance:none}::-webkit-date-and-time-value{min-height:1lh;text-align:inherit}::-webkit-datetime-edit{display:inline-flex}::-webkit-datetime-edit-fields-wrapper{padding:0}::-webkit-datetime-edit{padding-block:0}::-webkit-datetime-edit-year-field{padding-block:0}::-webkit-datetime-edit-month-field{padding-block:0}::-webkit-datetime-edit-day-field{padding-block:0}::-webkit-datetime-edit-hour-field{padding-block:0}::-webkit-datetime-edit-minute-field{padding-block:0}::-webkit-datetime-edit-second-field{padding-block:0}::-webkit-datetime-edit-millisecond-field{padding-block:0}::-webkit-datetime-edit-meridiem-field{padding-block:0}::-webkit-calendar-picker-indicator{line-height:1}:-moz-ui-invalid{box-shadow:none}button,input:where([type=button],[type=reset],[type=submit]){appearance:button}::file-selector-button{appearance:button}::-webkit-inner-spin-button{height:auto}::-webkit-outer-spin-button{height:auto}[hidden]:where(:not([hidden=until-found])){display:none!important}}@layer components;@layer utilities{.collapse{visibility:collapse}.visible{visibility:visible}.absolute{position:absolute}.fixed{position:fixed}.relative{position:relative}.static{position:static}.container{width:100%}@media(min-width:40rem){.container{max-width:40rem}}@media(min-width:48rem){.container{max-width:48rem}}@media(min-width:64rem){.container{max-width:64rem}}@media(min-width:80rem){.container{max-width:80rem}}@media(min-width:96rem){.container{max-width:96rem}}.block{display:block}.flex{display:flex}.hidden{display:none}.grow{flex-grow:1}.transform{transform:var(--tw-rotate-x,) var(--tw-rotate-y,) var(--tw-rotate-z,) var(--tw-skew-x,) var(--tw-skew-y,)}.rounded{border-radius:.25rem}.border{border-style:var(--tw-border-style);border-width:1px}.ring{--tw-ring-shadow:var(--tw-ring-inset,) 0 0 0 calc(1px + var(--tw-ring-offset-width)) var(--tw-ring-color,currentcolor);box-shadow:var(--tw-inset-shadow),var(--tw-inset-ring-shadow),var(--tw-ring-offset-shadow),var(--tw-ring-shadow),var(--tw-shadow)}.outline{outline-style:var(--tw-outline-style);outline-width:1px}.transition{transition-property:color,background-color,border-color,outline-color,text-decoration-color,fill,stroke,--tw-gradient-from,--tw-gradient-via,--tw-gradient-to,opacity,box-shadow,transform,translate,scale,rotate,filter,-webkit-backdrop-filter,backdrop-filter,display,content-visibility,overlay,pointer-events;transition-timing-function:var(--tw-ease,var(--default-transition-timing-function));transition-duration:var(--tw-duration,var(--default-transition-duration))}}:root{color:#161916;font-synthesis:none;--ink:#161916;--muted:#717671;--border:#e3e6e3;--green:#168146;--light-green:#e6f5ec;background:#f5f6f5;font-family:Inter,-apple-system,BlinkMacSystemFont,Segoe UI,PingFang SC,Microsoft YaHei,sans-serif}*{box-sizing:border-box}body{margin:0}button,input,select{font:inherit}button,a,input,select{-webkit-tap-highlight-color:transparent}a{color:inherit;text-decoration:none}button{cursor:pointer}button:disabled{cursor:default;opacity:.5}button:focus-visible,a:focus-visible,input:focus-visible,select:focus-visible{outline-offset:3px;outline:3px solid #57b87c}button{border:0}h1,h2,h3,p{margin:0}h1{letter-spacing:-.05em;font-size:clamp(1.75rem,4vw,2.65rem);font-weight:650;line-height:1.3}h2{letter-spacing:-.025em;font-size:1.25rem;font-weight:650;line-height:1.4}h3{font-size:1.1rem;font-weight:650}p{line-height:1.65}.app-shell{max-width:1160px;margin:auto;padding:0 32px}.site-header{border-bottom:1px solid var(--border);justify-content:space-between;align-items:center;height:88px;display:flex}.brand{letter-spacing:-.06em;align-items:center;gap:10px;font-size:1.4rem;font-weight:800;display:flex}.brand-symbol{background:var(--ink);color:#fff;border-radius:8px;place-items:center;width:30px;height:30px;font-size:1.15rem;display:grid}.brand-caption{letter-spacing:0;color:var(--muted);border-left:1px solid #cbd0cb;margin-left:9px;padding-left:16px;font-size:.8rem;font-weight:450}.header-note{color:var(--muted);font-size:.85rem}.page-heading{justify-content:space-between;align-items:center;gap:24px;padding:40px 0 30px;display:flex}.eyebrow{letter-spacing:.14em;color:var(--muted);margin-bottom:10px;font-size:.75rem;font-weight:650}.muted{color:var(--muted);font-size:.875rem}.page-heading .muted{margin-top:9px}.weight-summary{text-align:right}.weight-summary>div{align-items:baseline;gap:10px;font-size:.9rem;display:flex}.weight-summary strong{letter-spacing:-.05em;font-size:2.6rem;font-weight:500;line-height:1.2}.weight-divider{color:#a0a7a0;font-size:1.5rem}.week-toolbar{justify-content:space-between;align-items:center;gap:16px;margin-bottom:24px;display:flex}.week-pills{border:1px solid var(--border);background:#fff;border-radius:12px;gap:5px;padding:5px;display:flex}.week-pills button{color:var(--muted);background:0 0;border-radius:7px;padding:9px 15px;font-size:.875rem}.week-pills button.active{background:var(--ink);color:#fff}.dashboard-grid{grid-template-columns:1.8fr 1fr;gap:22px;margin-bottom:22px;display:grid}.panel{border:1px solid var(--border);background:#fff;border-radius:20px;margin-bottom:22px;padding:26px}.today-card{color:#fff;background:#171a17;border-radius:20px;flex-direction:column;min-height:300px;padding:28px 30px 26px;display:flex}.card-kicker{letter-spacing:.08em;color:#b6beb6;justify-content:space-between;align-items:center;font-size:.8rem;font-weight:550;display:flex}.card-kicker>span:last-child{letter-spacing:0;align-items:center;gap:6px;display:flex}.today-card h2{letter-spacing:-.045em;margin-top:16px;font-size:3.9rem;font-weight:650;line-height:1.25}.today-subtitle{color:#bcc5bc;margin:4px 0 24px;font-size:.9rem}.today-rule{background:#343c34;height:1px;margin-top:auto}.today-meta{color:#abb6ab;justify-content:space-between;gap:10px;padding:16px 0;font-size:.75rem;display:flex}.button{background:var(--ink);color:#fff;border-radius:10px;justify-content:center;align-items:center;gap:9px;min-height:48px;padding:12px 20px;font-size:.95rem;font-weight:550;display:inline-flex}.button.white{color:var(--ink);background:#fff}.button.secondary{color:var(--ink);background:#eef0ee}.button.green{background:var(--green);color:#fff}.button.full{width:100%}.text-link{text-underline-offset:4px;font-size:.875rem;text-decoration:underline}.section-top{justify-content:space-between;align-items:center;gap:16px;margin-bottom:20px;display:flex}.section-top .eyebrow{margin-bottom:8px}.progress-number{letter-spacing:-.06em;margin:25px 0 5px;font-size:3.5rem;font-weight:550;line-height:1.2}.progress-number span{color:#b6beb6;font-size:1.5rem;font-weight:400}.progress-track{background:#e8ece8;border-radius:9px;height:5px;margin-top:22px;overflow:hidden}.progress-track span{background:var(--green);border-radius:9px;height:100%;transition:width .3s;display:block}.week-dots{justify-content:space-between;margin:16px 0 25px;display:flex}.week-dots span{width:28px;height:28px;color:var(--muted);background:#f0f3f0;border-radius:50%;place-items:center;font-size:.75rem;display:grid}.badge{color:#4c554c;white-space:nowrap;background:#f0f3f0;border-radius:7px;align-items:center;gap:5px;padding:6px 10px;font-size:.75rem;display:inline-flex}.badge.green{background:var(--light-green);color:var(--green)}.meal-overview{grid-template-columns:repeat(4,1fr);gap:16px;display:grid}.meal-mini{border-top:1px solid var(--border);padding:15px 0 5px}.meal-index{font-size:.85rem;font-weight:600}.meal-mini p{color:var(--muted);margin-top:10px;font-size:.85rem}.main-nav{justify-content:center;align-items:center;gap:40px;padding:18px 0;display:flex}.main-nav a{color:var(--muted);align-items:center;gap:8px;padding:10px;font-size:.875rem;display:flex}.main-nav a.active{color:var(--ink);font-weight:650}.site-footer{text-align:center;color:#8c958c;padding:16px 0 25px;font-size:.75rem}.icon-button{min-width:42px;min-height:42px;color:var(--ink);background:#eef0ee;border-radius:9px;justify-content:center;align-items:center;display:inline-flex}@media(max-width:700px){.app-shell{padding:0 18px}.site-header{height:68px}.brand-caption{margin-left:2px;padding-left:10px;font-size:.75rem}.header-note{display:none}.page-heading{align-items:flex-start;gap:10px;padding:28px 0 24px}.page-heading h1{font-size:1.7rem}.weight-summary strong{font-size:1.9rem}.weight-summary>div{gap:5px}.weight-summary .eyebrow{letter-spacing:.05em;font-size:.7rem}.weight-divider{font-size:1.1rem}.week-toolbar{margin-bottom:18px;display:block}.week-toolbar>.muted{margin-top:12px;display:block}.week-pills{justify-content:space-between;width:100%}.week-pills button{flex:1;padding:9px 10px}.dashboard-grid{grid-template-columns:1fr;gap:18px;margin-bottom:18px}.panel{border-radius:16px;margin-bottom:18px;padding:20px}.today-card{border-radius:16px;min-height:290px;padding:24px}.today-card h2{font-size:3.7rem}.today-meta{font-size:.7rem}.week-status{margin-bottom:0}.progress-number{margin-top:10px;font-size:2.9rem}.week-dots{margin-bottom:16px}.meal-overview{grid-template-columns:1fr 1fr;gap:15px}.section-top{flex-wrap:wrap;gap:10px}.section-top h2{font-size:1.1rem}.section-top .badge{font-size:.75rem}.main-nav{z-index:30;-webkit-backdrop-filter:blur(12px);backdrop-filter:blur(12px);border-top:1px solid var(--border);padding:8px 12px max(8px,env(safe-area-inset-bottom));background:#fffffff5;justify-content:space-around;gap:0;position:fixed;bottom:0;left:0;right:0}.main-nav a{flex-direction:column;flex:1;gap:4px;min-height:46px;padding:4px;font-size:.75rem}.site-footer{padding:15px 0 110px}.button{min-height:48px}.today-card .button{width:100%}}.date-bar{justify-content:space-between;align-items:center;gap:10px;margin-bottom:20px;display:flex}.date-picker{align-items:center;gap:8px;display:flex}.date-picker label{text-align:center;cursor:pointer;min-width:175px;padding:8px 14px;font-size:.875rem;font-weight:550;position:relative}.date-picker input{opacity:0;cursor:pointer;width:100%;position:absolute;inset:0}.date-picker input::-webkit-calendar-picker-indicator{cursor:pointer;width:100%;height:100%;position:absolute;inset:0}.date-bar .text-link{white-space:nowrap;background:0 0;border:0}.week-dots span.done{color:#fff;background:var(--green)}.week-dots span.current{box-shadow:0 0 0 1px #4b594b}.week-tip{align-items:flex-start;gap:14px;padding:4px 4px 20px;display:flex}.week-tip p{color:var(--muted);font-size:.875rem}.checklist-grid{grid-template-columns:1fr 1fr;gap:2px 24px;display:grid}.check-row{cursor:pointer;align-items:center;gap:11px;min-height:44px;font-size:.9rem;display:flex;position:relative}.check-row input,.plan-complete input{opacity:0;width:22px;height:22px;position:absolute}.check-box{color:#fff;background:#fff;border:1px solid #cdd5cd;border-radius:6px;flex-shrink:0;place-items:center;width:21px;height:21px;display:grid}.check-row input:focus-visible+.check-box,.plan-complete input:focus-visible+.check-box{outline-offset:3px;outline:3px solid #57b87c}.checked .check-box,input:checked+.check-box{background:var(--green);border-color:var(--green)}.check-row.checked>span:last-child{color:var(--green)}.week-goal{background:#e9ede9;border-left:3px solid #1e2620;border-radius:0 14px 14px 0;margin-bottom:24px;padding:23px 26px}.week-goal .eyebrow{margin-bottom:6px}.week-goal p:last-child{color:#596459;margin-top:8px;font-size:.9rem}.plan-grid{grid-template-columns:repeat(3,1fr);gap:18px;margin-bottom:24px;display:grid}.plan-card{border:1px solid var(--border);background:#fff;border-radius:16px;overflow:hidden}.plan-card.selected{border-color:#8e9f8e}.plan-card.completed{border-color:#a5cfb4}.plan-card-link{padding:22px;display:block}.plan-day{color:var(--muted);justify-content:space-between;margin-bottom:15px;font-size:.8rem;display:flex}.plan-card h2{letter-spacing:-.04em;margin-bottom:8px;font-size:1.9rem}.plan-card p{color:#687268;font-size:.85rem}.plan-duration{color:var(--muted);align-items:center;gap:6px;margin-top:18px;font-size:.8rem;display:flex}.plan-complete{border-top:1px solid var(--border);cursor:pointer;align-items:center;gap:10px;padding:13px 22px;font-size:.8rem;display:flex}.completed .plan-complete{color:var(--green)}.safety-note h3{margin-bottom:9px;font-size:.95rem}.safety-note p{color:#677067;font-size:.875rem}.back-link{color:var(--muted);align-items:center;gap:4px;width:fit-content;margin-top:24px;font-size:.85rem;display:flex}.heading-focus{letter-spacing:0;margin-top:6px;font-size:1.1rem;font-weight:450;display:block}.inline-icon{vertical-align:-2px;display:inline}.beginner-toggle{min-height:38px}.workout-guidance{color:#667066;gap:8px;margin-bottom:26px;padding:0 4px;font-size:.85rem;display:grid}.activity-card{justify-content:space-between;align-items:center;gap:20px;display:flex}.activity-card .muted{margin-top:8px}.activity-card .check-row{white-space:nowrap}.rest-card{padding:35px}.rest-mark{letter-spacing:-.07em;margin-bottom:15px;font-size:3.8rem;font-weight:650;display:block}.rest-card p{color:var(--muted);max-width:600px;margin-top:10px;font-size:.95rem}.exercise-list{grid-template-columns:1fr 1fr;align-items:start;gap:22px;display:grid}.exercise-card{margin-bottom:0}.exercise-card-heading{align-items:flex-start;gap:13px;display:flex}.exercise-number{color:#859185;padding-top:5px;font-size:.8rem;font-weight:600}.exercise-card-heading>a{flex:1}.exercise-card-heading h2{font-size:1.1rem}.exercise-card-heading .muted{margin-top:5px;font-size:.8rem}.exercise-prescription{flex-wrap:wrap;justify-content:space-between;gap:8px;margin:19px 0 8px;display:flex}.exercise-prescription strong{font-size:.9rem;font-weight:550}.exercise-prescription>span{color:var(--muted);font-size:.75rem}.replacement-note{color:#697569;margin-bottom:12px;font-size:.75rem}.beginner-callout{background:#f0f3f0;border-radius:9px;justify-content:space-between;align-items:center;gap:10px;margin-top:16px;padding:12px;display:flex}.beginner-callout p{color:#677267;font-size:.8rem}.tutorial-button{white-space:nowrap;color:#263d2e;align-items:center;gap:5px;min-height:36px;font-size:.8rem;font-weight:550;display:inline-flex}.tutorial-button.compact{margin-top:8px}.set-logger{margin-top:18px}.set-table{--columns:36px minmax(0,1fr) minmax(0,1fr) 40px}.set-table.unilateral{--columns:28px minmax(0,1fr) minmax(0,1fr) minmax(0,1fr) 35px}.set-table.seconds{--columns:36px minmax(0,1fr) 40px}.set-header,.set-row{grid-template-columns:var(--columns);align-items:center;gap:8px;display:grid}.set-header{color:var(--muted);text-align:center;margin-bottom:9px;font-size:.75rem}.set-header>span:first-child{text-align:left}.set-row{margin-bottom:8px}.set-index{color:var(--muted);font-size:.8rem}.set-index small{font-size:.7rem;display:block}.set-row input{border:1px solid var(--border);text-align:center;width:100%;min-width:0;min-height:43px;color:var(--ink);-moz-appearance:textfield;background:#fafbfa;border-radius:7px;padding:6px 4px;font-size:.9rem}.set-row input::-webkit-outer-spin-button{-webkit-appearance:none;margin:0}.set-row input::-webkit-inner-spin-button{-webkit-appearance:none;margin:0}.set-row.done input{background:#f0f8f2;border-color:#bed9c6}.set-check{color:#fff;background:#edf0ed;border-radius:7px;place-items:center;min-width:35px;min-height:43px;display:grid}.set-check>span{border:1px solid #bec8be;border-radius:4px;width:16px;height:16px}.done .set-check{background:var(--green)}.logger-note{color:#7d877d;margin-top:12px;font-size:.75rem}.input-error{color:#a03737;margin:12px 0;font-size:.85rem}.last-time{background:#f4f6f4;border-radius:8px;margin-bottom:15px;padding:10px 12px}.last-time span{color:var(--muted);font-size:.75rem}.last-time p{color:#3d4b3d;margin-top:5px;font-size:.8rem}.finish-button{margin-top:26px}.finish-note{text-align:center;color:var(--muted);margin:10px 0 26px;font-size:.75rem}.exercise-title{margin:23px 0}.exercise-title h1{margin-bottom:8px}.detail-grid{grid-template-columns:1fr 1fr;align-items:start;gap:24px;display:grid}.detail-visual{position:sticky;top:24px}.setup-text{margin-top:12px;font-size:.9rem;line-height:1.8}.equipment-tags{flex-wrap:wrap;gap:7px;margin-top:17px;display:flex}.instruction-steps{gap:20px;margin:20px 0 0;padding:0;list-style:none;display:grid}.instruction-steps li{gap:16px;display:flex}.instruction-steps li>span{color:#8c988c;margin-top:4px;font-size:.8rem;font-weight:600}.instruction-steps p{font-size:.95rem;line-height:1.8}.remember-box,.mistake-box,.safety-box,.replacement-box{border-radius:14px;margin-bottom:20px;padding:20px}.remember-box{color:#21633b;background:#e8f5ec}.mistake-box{color:#93413d;background:#f9eeee}.safety-box{color:#716021;background:#f8f3e4}.replacement-box{color:#526152;background:#eef0ee;font-size:.85rem}.remember-box h3,.mistake-box h3,.safety-box h3{align-items:center;gap:8px;margin-bottom:12px;font-size:.95rem;display:flex}.remember-box p,.mistake-box p{align-items:center;gap:10px;margin-top:7px;font-size:.9rem;display:flex}.mistake-box p>span{font-size:1.2rem;line-height:1}.safety-box p,.replacement-box p{margin-top:7px;font-size:.85rem;line-height:1.8}.feel-panel{margin-top:20px}.feel-panel h2{margin-bottom:18px}.muscle-description{align-items:flex-start;gap:12px;margin-top:18px;display:flex}.muscle-description .muscle-swatch{flex-shrink:0;margin-top:6px}.muscle-description h3{font-size:.95rem}.muscle-description h3 span{color:var(--muted);margin-top:4px;font-size:.75rem;font-weight:400;display:block}.muscle-description p{color:#606e60;margin-top:7px;font-size:.875rem}.muscle-swatch{background:#38d878;border-radius:3px;width:10px;height:10px;display:inline-block;box-shadow:inset 0 0 0 1px #23b157}.viewer{border:1px solid var(--border);background:#fff;border-radius:17px;overflow:hidden}.viewer-stage{background:#151b17;height:430px;position:relative}.viewer-stage canvas{touch-action:none;display:block}.viewer-top{z-index:3;pointer-events:none;justify-content:space-between;align-items:center;gap:10px;display:flex;position:absolute;top:19px;left:19px;right:19px}.viewer-label{letter-spacing:.13em;color:#a4b7a8;font-size:.7rem}.viewer-phase{color:#e6eee7;background:#28392ed9;border-radius:5px;padding:5px 9px;font-size:.75rem}.viewer-bottom{z-index:3;pointer-events:none;color:#c7d7ca;justify-content:space-between;gap:10px;font-size:.7rem;display:flex;position:absolute;bottom:16px;left:19px;right:19px}.viewer-bottom span:first-child{color:#68e99b}.viewer-loading,.viewer-error{color:#bacbbc;text-align:center;flex-direction:column;justify-content:center;align-items:center;gap:10px;padding:24px;font-size:.875rem;display:flex;position:absolute;inset:0}.viewer-controls{border-bottom:1px solid var(--border);align-items:center;gap:8px;padding:12px 15px;display:flex}.viewer-controls button{color:#465146;background:#f0f3f0;border-radius:7px;justify-content:center;align-items:center;gap:6px;min-width:38px;min-height:38px;display:flex}.viewer-controls .viewer-play{background:var(--ink);color:#fff;min-width:81px;padding:0 13px;font-size:.85rem}.viewer-controls select{color:#526152;background:0 0;border:0;max-width:112px;min-height:38px;margin-left:auto;font-size:.8rem}.viewer-options{flex-wrap:wrap;justify-content:space-between;gap:8px;padding:13px 15px 0;display:flex}.segmented{background:#edf1ed;border-radius:7px;gap:2px;padding:3px;display:flex}.segmented button{color:#677567;background:0 0;border-radius:5px;min-height:32px;padding:6px 10px;font-size:.75rem}.segmented button.active{color:#172617;background:#fff;box-shadow:0 1px 4px #233b2312}.key-poses{gap:5px;display:flex}.key-poses button{color:#526152;background:0 0;border:1px solid #d9e0d9;border-radius:6px;min-height:38px;padding:6px 9px;font-size:.75rem}.key-poses button.active{background:#edf2ed;border-color:#526152}.side-toggle{color:#586d5e;text-underline-offset:3px;background:0 0;margin:13px 15px 0;padding:8px 0;font-size:.8rem;text-decoration:underline}.muscle-select{flex-wrap:wrap;gap:7px;padding:15px 15px 5px;display:flex}.muscle-select button{color:#41604b;background:#f6faf7;border:1px solid #d8e6dd;border-radius:6px;align-items:center;gap:7px;min-height:35px;padding:7px 10px;font-size:.8rem;display:flex}.muscle-select button.selected{background:#e1f7e9;border-color:#40b76e}.viewer-caption{color:#627062;margin:9px 15px 16px;font-size:.8rem;line-height:1.75}.viewer-caption>span{color:#859185;margin-top:5px;font-size:.7rem;display:block}.viewer-placeholder{color:#b8c9bc;background:#151b17;border-radius:17px;place-items:center;height:500px;display:grid}.nutrition-target{color:#fff;background:#1c241d;border-radius:17px;justify-content:space-between;align-items:center;margin:0 0 23px;padding:27px 30px;display:flex}.nutrition-target .eyebrow{color:#a2b4a6}.nutrition-target h2{letter-spacing:-.055em;font-size:3.3rem;font-weight:500;line-height:1.2}.nutrition-target h2 span{color:#afbeb2;margin-left:6px;font-size:1.3rem}.nutrition-target>div>p:last-child{color:#b0bfb3;margin-top:8px;font-size:.85rem}.nutrition-estimate{text-align:right;border-left:1px solid #415044;padding-left:28px}.nutrition-estimate>span{color:#afbeb2;font-size:.75rem}.nutrition-estimate>strong{margin-top:6px;font-size:1.8rem;font-weight:500;display:block}.nutrition-target .nutrition-estimate>p{font-size:.75rem}.nutrition-grid{grid-template-columns:1fr 1fr;align-items:start;gap:22px;display:grid}.meal-card{margin-bottom:0}.meal-title{align-items:center;gap:13px;display:flex}.meal-order{color:#879587;font-size:.75rem;font-weight:600}.check-row.small{min-height:35px;font-size:.8rem}.food-row{border-top:1px solid #edf0ed;align-items:center;gap:14px;padding:16px 0;display:flex}.food-row>div{flex:1;min-width:0}.food-row h3{font-size:.95rem;font-weight:500}.food-row p{color:#829082;margin-top:4px;font-size:.75rem}.food-amount{letter-spacing:-.02em;white-space:nowrap;font-size:1.15rem}.food-amount small{color:#7d8a7d;margin-left:3px;font-size:.75rem}.swap-button{color:#536653;background:#eff3ef;border-radius:6px;justify-content:center;align-items:center;gap:4px;min-width:57px;min-height:37px;font-size:.75rem;display:flex}.food-no-swap{width:57px}.meal-note{color:#7c897c;margin-top:12px;font-size:.8rem;line-height:1.8}.nutrition-note{color:#778377;padding:20px 4px 25px;font-size:.85rem}.nutrition-note strong{color:#546354;font-size:.85rem}.nutrition-note p{margin-top:7px}.drinks-panel .eyebrow{margin-bottom:6px}.drinks-grid{grid-template-columns:1fr 1fr;gap:30px;margin-top:18px;display:grid}.drinks-grid>div:first-child{gap:9px;display:grid}.drinks-grid p{align-items:center;gap:8px;font-size:.9rem;display:flex}.drinks-grid svg{color:var(--green)}.avoid-drinks{border-left:1px solid var(--border);color:#7c827c;padding-left:25px}.avoid-drinks p{margin-bottom:9px;font-size:.8rem}.avoid-drinks span{font-size:.9rem;line-height:2}.swap-dialog{width:calc(100% - 32px);max-width:440px;color:var(--ink);border:0;border-radius:20px;margin:auto;padding:26px;box-shadow:0 15px 80px #0e1a0e40}.swap-dialog::backdrop{-webkit-backdrop-filter:blur(3px);backdrop-filter:blur(3px);background:#1620167a}.swap-dialog .section-top{flex-wrap:nowrap}.swap-explanation{color:#687568;margin:12px 0 18px;font-size:.875rem}.swap-options{gap:8px;display:grid}.swap-options button{text-align:left;background:#f2f5f2;border:1px solid #e4eae4;border-radius:9px;justify-content:space-between;align-items:center;gap:14px;padding:13px 15px;font-size:.9rem;display:flex}.swap-options strong{font-size:.95rem;font-weight:500}.swap-options small{color:var(--muted);margin-top:4px;font-size:.75rem;display:block}.swap-disclaimer{color:#889488;margin-top:18px;font-size:.75rem;line-height:1.8}.progress-stats{grid-template-columns:repeat(4,1fr);gap:14px;margin-bottom:24px;display:grid}.stat{border:1px solid var(--border);background:#fff;border-radius:14px;padding:21px}.stat p{color:var(--muted);font-size:.8rem}.stat strong{letter-spacing:-.055em;margin-top:6px;font-size:2.5rem;font-weight:500;line-height:1.3;display:block}.stat strong span{color:#8a958a;letter-spacing:0;margin-left:6px;font-size:.85rem;font-weight:400}.progress-columns{grid-template-columns:1fr 1fr;align-items:start;gap:22px;display:grid}.progress-columns .panel{margin-bottom:0}.weight-form{gap:17px;margin-top:22px;display:grid}.weight-form label{color:#6e7a6e;gap:9px;font-size:.85rem;display:grid}.weight-form input{width:100%;min-width:0;color:var(--ink);background:#f9fbf9;border:1px solid #dfe5df;border-radius:8px;min-height:45px;padding:11px 13px;font-size:1rem}.weight-history-row{border-top:1px solid #edf0ed;align-items:center;gap:16px;padding:9px 0;font-size:.875rem;display:flex}.weight-history-row>span{color:var(--muted);flex:1}.weight-history-row strong{font-weight:550}.weight-history-row .icon-button{color:#9aa79a;background:0 0;min-width:35px;min-height:35px}.backup-panel{justify-content:space-between;align-items:center;gap:25px;margin-top:23px;display:flex}.backup-panel h2{margin-bottom:8px}.backup-actions{flex-wrap:wrap;gap:8px;display:flex}.backup-actions .button{white-space:nowrap;font-size:.85rem}.average-stat{text-align:right;flex-direction:column;gap:5px;display:flex}.average-stat span{color:#8a958a;font-size:.75rem}.average-stat strong{font-size:1.2rem;font-weight:550}.average-stat small{color:#8a958a;font-size:.7rem}.progress-chart svg{width:100%;height:auto;display:block;overflow:visible}.chart-readout{align-items:baseline;gap:10px;margin:5px 0 15px;padding-left:8px;display:flex}.chart-readout span{color:var(--muted);font-size:.8rem}.chart-readout strong{font-size:1.6rem;font-weight:500}.chart-readout small{color:var(--muted);font-size:.8rem}.chart-legend{color:#788478;justify-content:center;gap:23px;margin:12px 0;font-size:.75rem;display:flex}.chart-legend>span{align-items:center;gap:7px;display:flex}.chart-legend i{background:#168146;width:16px;height:3px;display:inline-block}.chart-legend i.daily{background:#b4beb5}.chart-note{color:#899589;margin-top:15px;font-size:.75rem}.chart-empty{text-align:center;color:#a4afa4;padding:40px 10px 45px}.chart-empty>span{letter-spacing:-.05em;margin-bottom:15px;font-size:2.6rem;font-weight:500;display:block}.chart-empty p{font-size:.875rem}.modal-backdrop{z-index:100;-webkit-backdrop-filter:blur(4px);backdrop-filter:blur(4px);background:#1721177a;place-items:center;padding:22px;display:grid;position:fixed;inset:0}.import-confirm{background:#fff;border-radius:18px;max-width:460px;padding:25px}.import-confirm p{color:var(--muted);margin-bottom:25px;font-size:.9rem}.toast{z-index:110;color:#fff;background:#202920;border-radius:11px;align-items:center;gap:17px;min-width:260px;max-width:calc(100% - 32px);padding:14px 17px;font-size:.85rem;display:flex;position:fixed;bottom:25px;left:50%;transform:translate(-50%);box-shadow:0 8px 30px #13281325}.toast button{color:#c3d1c3;background:0 0;flex-shrink:0}.storage-error{color:#886426;background:#fff1df;border-radius:10px;margin-top:18px;padding:14px 18px;font-size:.85rem}.empty-state,.app-error{text-align:center;padding:60px 20px}.empty-state h1,.app-error h1{margin-bottom:20px}.route-loading{text-align:center;color:var(--muted);padding:60px}@media(min-width:701px){.main-nav{gap:14px;padding:0;position:absolute;top:21px;left:50%;transform:translate(-50%)}.header-note{visibility:hidden}.site-footer{margin-top:35px}}@media(max-width:1000px)and (min-width:701px){.detail-grid{grid-template-columns:1fr 1fr;gap:18px}.viewer-options{display:block}.key-poses{margin-top:9px}.exercise-list{gap:18px}.exercise-card{padding:20px}.beginner-callout{display:block}.beginner-callout .tutorial-button{margin-top:5px}.backup-panel{display:block}.backup-actions{margin-top:18px}}@media(max-width:700px){.date-bar{flex-wrap:wrap;margin-bottom:18px}.date-picker{gap:4px}.date-picker label{min-width:165px;padding:9px 8px}.date-picker .icon-button{min-width:36px;min-height:38px}.date-bar .text-link{font-size:.8rem}.checklist-grid{grid-template-columns:1fr;gap:1px}.check-row{min-height:45px}.week-tip{display:block}.week-tip p{margin-top:10px}.plan-grid{grid-template-columns:1fr 1fr;gap:12px}.plan-card-link{padding:17px}.plan-card h2{font-size:1.7rem}.plan-card p{font-size:.8rem}.plan-day{gap:7px;font-size:.75rem}.plan-duration{align-items:flex-start;font-size:.75rem;line-height:1.5}.plan-duration svg{flex-shrink:0;margin-top:2px}.plan-complete{padding:12px 17px;font-size:.75rem}.week-goal{padding:20px}.exercise-list{grid-template-columns:1fr;gap:18px}.exercise-card-heading{gap:10px}.exercise-card-heading h2{font-size:1.05rem}.exercise-card-heading .badge{padding:5px 8px;font-size:.7rem}.exercise-card-heading .muted,.exercise-number{font-size:.75rem}.exercise-prescription{margin-top:17px}.beginner-callout p,.tutorial-button{font-size:.75rem}.heading-focus{font-size:1rem}.workout-guidance{font-size:.8rem}.activity-card{display:block}.activity-card .check-row{margin-top:12px}.rest-card{padding:26px}.rest-mark{font-size:3.6rem}.detail-grid{grid-template-columns:1fr;gap:0}.detail-visual{position:static}.exercise-title{margin-top:22px;margin-bottom:20px}.exercise-title h1{font-size:1.75rem}.viewer-stage{height:365px}.viewer-top{top:15px;left:15px;right:15px}.viewer-bottom{font-size:.7rem;bottom:13px;left:15px;right:15px}.viewer-label{font-size:.7rem}.viewer-controls{gap:7px;padding:11px 12px}.viewer-controls button{min-width:34px;min-height:38px}.viewer-controls select{max-width:100px;font-size:.75rem}.viewer-controls .viewer-play{min-width:72px;padding:0 10px;font-size:.8rem}.viewer-options{gap:8px;padding:12px 12px 0}.segmented button{padding:6px 9px;font-size:.75rem}.key-poses button{padding:6px 7px;font-size:.75rem}.muscle-select{padding:13px 12px 3px}.muscle-select button{font-size:.75rem}.viewer-caption{margin:9px 12px 15px;font-size:.8rem}.feel-panel{margin-top:18px}.remember-box,.mistake-box,.safety-box,.replacement-box{margin-bottom:18px;padding:20px}.instruction-steps{gap:18px}.instruction-steps p{font-size:.9rem}.nutrition-target{gap:12px;padding:24px 21px}.nutrition-target h2{font-size:2.8rem}.nutrition-target .eyebrow{font-size:.7rem}.nutrition-estimate{padding-left:16px}.nutrition-estimate>strong{font-size:1.6rem}.nutrition-target .nutrition-estimate>p{font-size:.7rem}.nutrition-grid{grid-template-columns:1fr;gap:18px}.food-row{gap:10px}.food-row h3{font-size:.95rem}.food-row p{font-size:.75rem}.food-amount{font-size:1.15rem}.nutrition-note{padding-top:18px;font-size:.8rem}.drinks-grid{grid-template-columns:1fr;gap:20px}.avoid-drinks{border-left:0;border-top:1px solid var(--border);padding:16px 0 0}.progress-stats{grid-template-columns:1fr 1fr;gap:12px}.stat{padding:18px}.stat strong{font-size:2.3rem}.progress-columns{grid-template-columns:1fr;gap:18px}.backup-panel{display:block}.backup-actions{margin-top:18px}.toast{width:calc(100% - 36px);min-width:0;bottom:90px}.average-stat strong{font-size:1rem}.average-stat small{font-size:.7rem}.chart-readout{margin-bottom:8px}.progress-chart svg{min-height:150px}.chart-note,.set-header{font-size:.75rem}.set-row input{font-size:1rem}.set-table.unilateral .set-header{font-size:.7rem}}@media(max-width:360px){.app-shell{padding:0 14px}.page-heading h1{font-size:1.5rem}.weight-summary strong{font-size:1.65rem}.viewer-stage{height:335px}.viewer-controls{gap:5px;padding:10px}.viewer-options{display:block}.key-poses{margin-top:10px}.plan-card-link{padding:14px}.plan-card h2{font-size:1.4rem}.plan-complete{padding:12px 14px}.food-no-swap{width:45px}.swap-button{min-width:45px}.swap-button span{display:none}.date-picker label{min-width:155px}.date-bar .text-link{font-size:.75rem}}.instruction-steps p,.setup-text,.muscle-description p,.set-row input,.weight-form input{font-size:1rem}.import-confirm{border:0;width:calc(100% - 36px);margin:auto}.import-confirm::backdrop{-webkit-backdrop-filter:blur(4px);backdrop-filter:blur(4px);background:#1721177a}.viewer-stage{background:#161c23;height:470px}.viewer-label{color:#abb9c5}.viewer-phase{background:#293844e0}.viewer-bottom{color:#c2ced8}.viewer-loading{z-index:2;pointer-events:none;background:#161c23}.anatomy-inspector{background:#f7faf8;border:1px solid #dce4df;border-radius:9px;margin:10px 15px 0;padding:13px}.anatomy-inspector-title{justify-content:space-between;align-items:center;gap:10px;display:flex}.anatomy-inspector-title span{color:#6b7d71;margin-bottom:4px;font-size:.7rem;display:block}.anatomy-inspector-title strong{color:#243c2d;font-size:.9rem;font-weight:600}.anatomy-inspector-title button{color:#334f3c;background:#e7eeea;border-radius:6px;flex-shrink:0;align-items:center;gap:5px;min-height:38px;padding:9px 11px;font-size:.75rem;display:flex}.anatomy-inspector-title button.active{background:#d2eedc}.anatomy-inspector select{color:#42564a;background:#fff;border:1px solid #d5e0d8;border-radius:6px;width:100%;min-height:40px;margin-top:12px;padding:7px 8px;font-size:.75rem;display:block}.synergist-toggle{color:#526a59;align-items:center;gap:8px;min-height:30px;margin-top:11px;font-size:.75rem;display:flex}.synergist-toggle input{accent-color:#2b8b52;width:16px;height:16px}.anatomy-stabilizers{color:#708176;margin:7px 0 0;font-size:.7rem;line-height:1.65}.viewer-caption{line-height:1.75}.viewer-error{z-index:5;background:#161c23}.fiber-readout{background:#eef5f0;border:1px solid #d7e4db;border-radius:8px;margin-top:12px;padding:12px}.fiber-readout>span{color:#65786b;margin-bottom:5px;font-size:.75rem;display:block}.fiber-readout>strong{color:#284532;font-size:.9rem;display:block}.fiber-length-track{background:#d6e3d9;border-radius:4px;height:5px;margin:11px 0;overflow:hidden}.fiber-length-track i{background:#49a06a;border-radius:4px;height:100%;transition:width .14s linear;display:block}.fiber-readout small{color:#65786b;font-size:.75rem;line-height:1.65;display:block}@media(max-width:700px){.viewer-stage{height:440px}.anatomy-inspector{margin:10px 12px 0}.viewer-bottom{font-size:.65rem}.viewer-top{gap:6px}.viewer-label{letter-spacing:.1em;font-size:.6rem}.viewer-phase{font-size:.65rem}}@media(max-width:360px){.viewer-stage{height:420px}.anatomy-inspector-title strong{font-size:.82rem}}.viewer-focus-shortcut{z-index:3;color:#e2eee7;background:#24353fde;border:1px solid #546570;border-radius:6px;align-items:center;gap:5px;min-height:34px;padding:6px 9px;font-size:.7rem;display:flex;position:absolute;top:57px;right:15px}@property --tw-rotate-x{syntax:"*";inherits:false}@property --tw-rotate-y{syntax:"*";inherits:false}@property --tw-rotate-z{syntax:"*";inherits:false}@property --tw-skew-x{syntax:"*";inherits:false}@property --tw-skew-y{syntax:"*";inherits:false}@property --tw-border-style{syntax:"*";inherits:false;initial-value:solid}@property --tw-shadow{syntax:"*";inherits:false;initial-value:0 0 #0000}@property --tw-shadow-color{syntax:"*";inherits:false}@property --tw-shadow-alpha{syntax:"<percentage>";inherits:false;initial-value:100%}@property --tw-inset-shadow{syntax:"*";inherits:false;initial-value:0 0 #0000}@property --tw-inset-shadow-color{syntax:"*";inherits:false}@property --tw-inset-shadow-alpha{syntax:"<percentage>";inherits:false;initial-value:100%}@property --tw-ring-color{syntax:"*";inherits:false}@property --tw-ring-shadow{syntax:"*";inherits:false;initial-value:0 0 #0000}@property --tw-inset-ring-color{syntax:"*";inherits:false}@property --tw-inset-ring-shadow{syntax:"*";inherits:false;initial-value:0 0 #0000}@property --tw-ring-inset{syntax:"*";inherits:false}@property --tw-ring-offset-width{syntax:"<length>";inherits:false;initial-value:0}@property --tw-ring-offset-color{syntax:"*";inherits:false;initial-value:#fff}@property --tw-ring-offset-shadow{syntax:"*";inherits:false;initial-value:0 0 #0000}@property --tw-outline-style{syntax:"*";inherits:false;initial-value:solid}:root{--ink:#203443;--muted:#607381;--border:#d5e0e7;--green:#347e63;--light-green:#e4f1e9;color:var(--ink);background:#edf3f7;font-family:Inter,-apple-system,BlinkMacSystemFont,Segoe UI,PingFang SC,Microsoft YaHei,sans-serif}body{background:radial-gradient(ellipse at 0 0,#d4e5f0 0,transparent 47%),radial-gradient(ellipse at 100% 30%,#e1ebf0 0,transparent 38%),#edf3f7;background-attachment:fixed}::selection{background:#bfd8e6;color:#182d3d}h1,h2,h3{font-weight:750}h1{font-size:clamp(2rem,4vw,3.25rem);letter-spacing:-.055em;line-height:1.15}h2{letter-spacing:-.035em}p{line-height:1.75}button:focus-visible,a:focus-visible,input:focus-visible,select:focus-visible{outline-color:#3c7f9b}.app-shell{max-width:1280px;padding:0 40px}.app-shell>main{padding-bottom:8px}.site-header{height:96px;border-bottom:1px solid #d1dfe660;position:relative;gap:20px}.brand{gap:10px;font-size:1.6rem;letter-spacing:-.065em;line-height:1.1}.brand-symbol{width:38px;height:38px;border-radius:13px;background:#223947;font-style:italic;box-shadow:0 4px 14px #25435615}.brand small{display:block;font-size:.52rem;letter-spacing:.12em;font-weight:650;margin-top:5px;color:#637d8e}.header-session-link{font-size:.875rem;background:#f7f5ee;border:1px solid #ffffffc7;border-radius:100px;padding:11px 17px;white-space:nowrap}.main-nav{position:absolute;top:22px;left:50%;transform:translate(-50%);padding:5px;background:#ffffff70;border:1px solid #ffffffb5;-webkit-backdrop-filter:blur(20px);backdrop-filter:blur(20px);border-radius:100px;gap:3px;box-shadow:0 5px 20px #294c6407;z-index:20}.main-nav a{border-radius:100px;padding:11px 17px;gap:7px;min-height:42px;font-size:.875rem;color:#5a707f}.main-nav a svg{width:18px;height:18px}.main-nav a.active{background:#263c4c;color:#f8f8f3}.site-footer{color:#718693;letter-spacing:.06em;padding:24px 0 30px;font-size:.75rem}.skip-link{position:fixed;z-index:150;left:16px;top:8px;padding:12px 18px;background:#fff;color:var(--ink);border-radius:10px;transform:translateY(-180%)}.skip-link:focus{transform:translateY(0)}.eyebrow{font-size:.75rem;letter-spacing:.12em;color:#657f90;font-weight:700}.muted{font-size:.875rem;color:var(--muted)}.page-heading{position:relative;margin:28px 0 24px;padding:35px 32px;overflow:hidden;border-radius:28px;background:linear-gradient(115deg,#dce9f1,#e9f1f6 65%,#d6e5ee);border:1px solid #ffffffa8;isolation:isolate}.page-heading:after{content:"F";position:absolute;right:40px;top:-55px;color:#ffffff38;font-size:260px;font-weight:850;font-style:italic;line-height:1;z-index:-1}.page-heading .muted{max-width:640px;margin-top:12px;line-height:1.8}.page-heading>.badge{position:relative;z-index:1;flex-shrink:0}.heading-focus{font-weight:550;font-size:1.125rem;color:#5c7484;line-height:1.5;margin-top:12px}.panel{background:#ffffffa8;border:1px solid #ffffffdb;box-shadow:0 8px 28px #264e6805;border-radius:24px;padding:27px;margin-bottom:24px}.section-top{margin-bottom:22px;gap:14px}.section-top h2{font-size:1.25rem}.badge{background:#e5edf2;color:#526b7c;border:1px solid #d8e3eb90;border-radius:100px;padding:7px 12px;font-size:.75rem;font-weight:550}.badge.green{background:#e3f2ea;color:#347e63;border-color:#c6e2d4}.button{background:#263e4f;border-radius:100px;min-height:48px;padding:13px 23px;font-weight:650;box-shadow:0 4px 10px #2239470a}.button.white{background:#f8f5ec;color:#263c4c}.button.secondary{background:#e5eef3;color:#304d60}.button.green{background:#347e63}.button:hover,.icon-button:hover,.tutorial-button:hover,.header-session-link:hover{filter:brightness(.97)}.icon-button{background:#e2ecf3;color:#415e71;border-radius:100px;min-width:42px;min-height:42px}.text-link{color:#415f72}.round-action{display:grid;place-items:center;width:44px;height:44px;border:1px solid #cbdce7;background:#edf3f7;border-radius:50%;flex-shrink:0}.inline-action{display:inline-flex;align-items:center;gap:10px;font-size:.875rem;font-weight:650;min-height:40px;color:#395a6e}.inline-action svg{transition:transform .18s ease}.inline-action:hover svg{transform:translate(3px)}.dashboard-welcome{display:flex;align-items:center;justify-content:space-between;gap:14px;padding:30px 0 24px}.dashboard-welcome h1{font-size:clamp(1.7rem,3.3vw,2.45rem)}.dashboard-welcome .eyebrow{margin-bottom:8px}.dashboard-week{display:flex;align-items:center;gap:18px;font-size:.875rem;letter-spacing:.1em;color:#5a7384}.training-hero{position:relative;isolation:isolate;min-height:520px;border-radius:32px;overflow:hidden;background:#658295;color:#fff;box-shadow:0 20px 55px #274b5e13}.training-hero-image{position:absolute;inset:0;width:100%;height:100%;object-fit:cover;object-position:65% 12%;z-index:-3}.hero-shade{position:absolute;inset:0;background:linear-gradient(90deg,#203e55c4 0,#26485d7a,#223c4910 80%),linear-gradient(0deg,#2035448a,transparent 70%);z-index:-2}.hero-copy{padding:44px 48px 72px;max-width:640px}.hero-kicker{display:inline-flex;align-items:center;gap:9px;letter-spacing:.11em;font-size:.75rem;font-weight:650;color:#e5edf2}.live-dot{width:6px;height:6px;background:#d7efe1;border-radius:50%;box-shadow:0 0 0 4px #ffffff13}.hero-copy h2{font-size:clamp(2.3rem,5vw,4.05rem);line-height:1.15;letter-spacing:-.055em;color:#fffdf6;margin:23px 0 22px}.hero-training-title{font-size:1.125rem;font-weight:700;line-height:1.6}.hero-training-title span{display:block;color:#e0e9ee;font-weight:450;font-size:.95rem;margin-top:4px}.hero-session-tags{display:flex;gap:18px;flex-wrap:wrap;font-size:.875rem;color:#e7eff2;margin:18px 0 25px}.hero-session-tags>span{display:flex;align-items:center;gap:6px}.hero-action{background:#faf6eb;color:#273d4b;padding:14px 21px;gap:10px;min-height:50px;font-size:.95rem}.hero-action>svg:last-child{margin-left:15px}.hero-bottom-line{position:absolute;bottom:22px;left:48px;right:38px;display:flex;justify-content:space-between;gap:20px;font-size:.65rem;letter-spacing:.15em;color:#e7eef1b8}.dashboard-metrics{display:grid;grid-template-columns:1.15fr 1fr 1.25fr;background:#f8fafabd;border:1px solid #ffffffd9;border-radius:24px;margin:20px 0 28px;padding:23px 0;box-shadow:0 8px 28px #264e6805}.dashboard-metrics>a{padding:0 28px;min-width:0;border-right:1px solid #dbe5ea}.dashboard-metrics>a:last-child{border-right:0}.dashboard-metrics span{display:block;font-size:.8rem;color:#678090;margin-bottom:9px}.dashboard-metrics strong{display:block;font-weight:600;font-size:2rem;letter-spacing:-.06em;white-space:nowrap;line-height:1.15}.dashboard-metrics i{font-style:normal;font-size:1.3rem;color:#879eac;margin:0 7px}.dashboard-metrics small{font-size:.8rem;letter-spacing:0;font-weight:450;color:#728996;margin-left:4px}.schedule-controls{padding:5px 3px 6px}.schedule-controls>.section-top{margin-bottom:14px}.schedule-controls>.section-top svg{color:#7896a8}.schedule-controls .week-toolbar{margin-bottom:22px}.date-bar{margin-bottom:17px}.date-picker{border-radius:100px;background:#ffffff90;padding:4px;border:1px solid #ffffffc4;gap:3px}.date-picker label{min-width:190px;font-size:.875rem;color:#3e5b6e}.date-picker .icon-button{background:transparent}.week-toolbar{gap:20px}.week-pills{background:#dfe9f070;border:1px solid #d4e2eb;border-radius:100px;padding:5px;gap:4px}.week-pills button{border-radius:100px;padding:10px 19px;font-size:.875rem;color:#627c8c}.week-pills button.active{background:#263e4f;color:#fffaf0}.week-toolbar>.muted{font-size:.875rem}.dashboard-grid{grid-template-columns:1.05fr 1fr;gap:24px;margin-bottom:24px}.week-status{margin-bottom:0}.progress-number{font-size:4rem;font-weight:600;color:#2e4e63;margin:12px 0 5px}.progress-number span{color:#a2b3bc;font-size:1.65rem}.progress-track{height:6px;background:#dfe9ef;margin-top:20px}.progress-track span{background:#4b8b9d}.week-dots span{width:32px;height:32px;background:#edf3f7;color:#6d8695;font-size:.8rem}.week-dots span.done{background:#347e63}.week-dots span.current{box-shadow:0 0 0 1px #6e98ac}.week-dots{margin:16px 0 17px}.week-focus-card{padding:28px;border:1px solid #b7cfdf;border-radius:24px;background:#cedfeaa8;display:flex;flex-direction:column;justify-content:space-between;position:relative;overflow:hidden;isolation:isolate;min-height:300px}.focus-card-index{position:absolute;right:18px;bottom:-13px;font-size:155px;line-height:1;font-weight:850;font-style:italic;color:#ffffff50;z-index:-1}.week-focus-card h2{font-size:1.7rem;max-width:90%;margin:8px 0 14px}.week-focus-card p:not(.eyebrow){font-size:.95rem;color:#506c7f;max-width:380px}.week-focus-card>.inline-action{margin-top:22px}.meal-overview{gap:13px}.meal-mini{padding:17px;background:#edf3f7b0;border:1px solid #dfe9ef;border-radius:18px}.meal-mini-top{display:flex;align-items:center;justify-content:space-between;color:#718c9d;font-size:.75rem;margin-bottom:19px}.meal-index{font-size:1rem;font-weight:650}.meal-mini p{font-size:.875rem;color:#637d8d;margin-top:9px;line-height:1.9}.checklist-grid{gap:6px 24px}.check-row{font-size:.95rem;min-height:48px}.check-box{width:23px;height:23px;border-radius:8px;border-color:#b9cfdd;background:#ffffff9c}.checked .check-box,input:checked+.check-box{background:#347e63;border-color:#347e63}.check-row input:focus-visible+.check-box,.plan-complete input:focus-visible+.check-box{outline-color:#3c7f9b}.checklist .badge{font-variant-numeric:tabular-nums}.week-goal{border:1px solid #29495c;border-radius:24px;padding:28px 31px;background:linear-gradient(110deg,#2a475b,#355b71);color:#faf8ef;margin-bottom:24px;box-shadow:0 10px 24px #36536a0b}.week-goal .eyebrow{color:#b7cfde}.week-goal h2{font-size:1.6rem}.week-goal p:last-child{color:#d0e0e9;font-size:.95rem;margin-top:11px;max-width:760px}.plan-grid{gap:18px;grid-template-columns:repeat(3,1fr)}.plan-card{border-radius:24px;border:1px solid #ffffffd7;background:#ffffffa8;transition:transform .2s ease,box-shadow .2s ease}.plan-card:hover{transform:translateY(-3px);box-shadow:0 12px 28px #2d536610}.plan-card.selected{border-color:#88afc6;background:#e0edf5}.plan-card.completed{border-color:#99c9b3}.plan-card-link{padding:26px 23px 24px;min-height:226px}.plan-day{font-size:.8rem;letter-spacing:.04em;color:#69889a;margin-bottom:24px}.plan-card h2{font-size:2rem;color:#29485c}.plan-card p{font-size:.875rem;color:#617e8f;min-height:28px}.plan-duration{font-size:.875rem;color:#627f91;line-height:1.6;margin-top:18px}.plan-complete{padding:15px 23px;font-size:.875rem;border-top-color:#dbe7ee}.safety-note{background:#e4edf3a8;box-shadow:none}.safety-note p{font-size:.875rem;color:#5f788a}.safety-note h3{font-size:1rem}.back-link{margin-top:24px;color:#617e90;font-size:.875rem;min-height:36px;gap:6px}.beginner-toggle{min-height:44px}.workout-guidance{padding:20px 24px;background:#dfeaf1;border:1px solid #d0e0e9;border-radius:20px;font-size:.875rem;color:#5d788a;gap:8px}.exercise-list{gap:24px}.exercise-card{border-radius:24px;padding:24px}.exercise-card-heading{gap:13px}.exercise-card-heading h2{font-size:1.2rem;color:#29485c}.exercise-card-heading .muted{font-size:.8rem;margin-top:7px}.exercise-number{font-size:.85rem;color:#86a2b4;font-weight:700;padding-top:5px}.exercise-prescription{margin-top:21px}.exercise-prescription strong{font-size:.95rem;color:#35576c}.exercise-prescription>span{font-size:.8rem;color:#688698}.replacement-note{color:#698596;font-size:.8rem}.beginner-callout{border-radius:14px;background:#e4eef4;padding:12px 14px}.beginner-callout p{font-size:.875rem;color:#5f7a8c}.tutorial-button{font-size:.875rem;color:#355d75;min-height:40px}.tutorial-button.compact{background:#e9f1f6;padding:7px 13px;border-radius:100px}.set-header{font-size:.8rem;color:#7890a0}.set-row{gap:9px}.set-row input{border-radius:10px;border-color:#d9e5ed;background:#f5f9fc;font-size:1rem;min-height:46px;color:#2f4e62}.set-row.done input{background:#eef7f1;border-color:#b9d9c8}.set-index{font-size:.875rem;color:#6e8a9c}.set-check{background:#e2ecf3;border-radius:10px;min-height:46px}.set-check>span{border-color:#adc3d1}.done .set-check{background:#347e63}.logger-note{font-size:.8rem;color:#728c9d;line-height:1.8}.last-time{background:#e8f0f6;border-radius:12px}.last-time p{color:#4a6a7e;font-size:.875rem}.finish-note{font-size:.875rem}.rest-card{background:linear-gradient(120deg,#dbe9f2,#f1f6f9)}.rest-mark{color:#86a9be;font-style:italic}.rest-card p{color:#5e7c8e}.activity-card .check-row{font-size:.875rem}.exercise-title{margin:23px 0 26px;padding:27px 30px;border:1px solid #ffffffb0;border-radius:26px;background:linear-gradient(110deg,#dceaf3,#edf4f8);position:relative;overflow:hidden}.exercise-title h1{font-size:clamp(1.9rem,3.5vw,2.75rem);color:#25465b}.exercise-title .muted{margin-top:12px;font-size:.95rem}.exercise-title .eyebrow{color:#668798}.detail-grid{grid-template-columns:minmax(0,1.12fr) minmax(0,1fr);gap:28px}.detail-visual{top:18px}.detail-instructions>.panel{padding:27px}.detail-instructions h2,.feel-panel h2{font-size:1.3rem;color:#2e4f64}.setup-text{color:#506d80;line-height:1.9}.instruction-steps{gap:21px}.instruction-steps li{gap:13px;align-items:flex-start}.instruction-steps li>span{display:grid;place-items:center;flex-shrink:0;width:31px;height:31px;border-radius:50%;background:#e4eef5;color:#65899e;font-size:.75rem;margin-top:1px}.instruction-steps p{color:#4f6d80;font-size:1rem;line-height:1.9}.equipment-tags .badge{padding:8px 12px}.feel-panel{margin-top:24px}.muscle-description h3{font-size:1rem;color:#365769}.muscle-description p{color:#5e7a8b;font-size:1rem}.muscle-description h3 span{font-size:.8rem;color:#7993a3}.remember-box,.mistake-box,.safety-box,.replacement-box{border:1px solid #ffffffad;border-radius:22px;padding:24px;margin-bottom:24px}.remember-box{background:#e0eee7;color:#3c7457}.mistake-box{background:#f3e7e3;color:#90655a}.safety-box{background:#eeeadd;color:#7b7050}.replacement-box{background:#dce9f1;color:#557689}.remember-box h3,.mistake-box h3,.safety-box h3{font-size:1rem}.remember-box p,.mistake-box p,.safety-box p,.replacement-box p{font-size:.95rem;line-height:1.9}.viewer{border:1px solid #ffffffc4;border-radius:25px;box-shadow:0 12px 30px #234b6310}.viewer-placeholder{border-radius:25px}.viewer-controls{background:#f4f8fb;border-bottom-color:#dce7ee;padding:14px 16px;gap:8px}.viewer-controls button{background:#e5eef4;color:#42677e;border-radius:100px;min-height:42px}.viewer-controls .viewer-play{background:#2a4558}.viewer-controls select{color:#54768b;font-size:.875rem;min-height:42px}.viewer-options{padding:15px 16px 0}.segmented{background:#e5eef4;border-radius:100px;padding:4px}.segmented button{border-radius:100px;font-size:.8rem;min-height:34px}.segmented button.active{background:#fff;color:#33556c}.key-poses button{border-radius:100px;border-color:#ccdde8;font-size:.8rem;color:#50758d;min-height:40px}.key-poses button.active{background:#e2edf4;border-color:#96b5c8}.muscle-select button{border-radius:100px;font-size:.875rem;background:#eef6f1}.viewer-caption{color:#607e8f;font-size:.875rem}.anatomy-inspector{background:#edf5f1;border-radius:15px}.anatomy-inspector-title span,.anatomy-stabilizers,.fiber-readout small{font-size:.8rem}.anatomy-inspector-title strong{font-size:.95rem}.anatomy-inspector-title button{border-radius:100px;font-size:.8rem;min-height:40px}.anatomy-inspector select{font-size:.875rem;min-height:44px;border-radius:10px}.synergist-toggle{font-size:.875rem;min-height:36px}.fiber-readout{border-radius:12px}.fiber-readout>span{font-size:.8rem}.fiber-readout>strong{font-size:.95rem}.viewer-focus-shortcut{border-radius:100px;min-height:38px;font-size:.8rem;background:#253c4de8}.nutrition-target{background:linear-gradient(115deg,#29485b,#42657a);border-radius:26px;padding:32px;color:#fbf8ef;border:1px solid #43657a}.nutrition-target .eyebrow{color:#c2d8e4}.nutrition-target h2{font-weight:650;font-size:3.6rem}.nutrition-target h2 span{color:#cbdce7}.nutrition-target>div>p:last-child,.nutrition-estimate>span{color:#cbdce7;font-size:.875rem}.nutrition-estimate{border-color:#637f8f}.nutrition-estimate>strong{font-size:2rem;color:#fff9eb}.nutrition-grid{gap:24px}.meal-title{gap:12px}.meal-order{color:#88a4b6;font-size:.875rem}.food-row{padding:18px 0;border-color:#dce7ee}.food-row h3{font-weight:600;font-size:1rem;color:#35566b}.food-row p{font-size:.8rem;color:#7995a7}.food-amount{font-size:1.3rem;color:#365b72}.food-amount small{font-size:.8rem;color:#7290a2}.swap-button{background:#e5eef4;color:#527991;border-radius:100px;min-height:40px;font-size:.8rem}.meal-note{font-size:.875rem;color:#708d9f}.nutrition-note{font-size:.875rem;color:#708b9c;line-height:1.9;padding:24px 4px 28px}.nutrition-note strong{color:#4f7186;font-size:.95rem}.drinks-grid p{font-size:.95rem;color:#4f7085}.avoid-drinks{border-color:#d5e3ec}.avoid-drinks span{color:#7a8e9b;font-size:.95rem}.swap-dialog{background:#f7fafc;border-radius:26px;padding:27px;box-shadow:0 20px 90px #24435935}.swap-dialog::backdrop{background:#1d354580;-webkit-backdrop-filter:blur(6px);backdrop-filter:blur(6px)}.swap-options button{border-color:#d8e7ef;border-radius:15px;background:#eaf2f7;font-size:1rem}.swap-options strong{font-weight:650;font-size:1rem}.swap-options small,.swap-disclaimer{font-size:.8rem}.swap-explanation{font-size:.95rem;color:#668599}.swap-disclaimer{color:#829baa}.progress-stats{gap:16px;margin-bottom:24px}.stat{padding:24px;border:1px solid #ffffffd2;border-radius:22px;background:#ffffffa8}.stat:nth-child(2){background:#2d4f64;color:#fff7e9;border-color:#375a70}.stat:nth-child(2) p,.stat:nth-child(2) strong span{color:#bed3e0}.stat p{font-size:.875rem;color:#6b879a}.stat strong{font-size:3rem;font-weight:650;margin-top:12px}.stat strong span{font-size:.875rem;color:#87a0ae}.average-stat span,.average-stat small{font-size:.8rem;color:#7894a5}.chart-empty{border:1px dashed #cbdde8;border-radius:18px;background:#eaf2f770;padding:46px 12px;color:#789aad}.chart-empty>span{font-size:3rem;font-weight:650}.chart-empty p{font-size:.95rem;color:#6d8a9c}.chart-note{font-size:.875rem;color:#7892a3;line-height:1.8}.chart-readout strong{color:#355a72;font-weight:650}.chart-legend{font-size:.8rem}.weight-form label{font-size:.95rem;color:#5f7e93}.weight-form input{border-radius:13px;border-color:#d2e3ed;background:#f4f9fc;min-height:48px;color:#35576f}.weight-history-row{border-top-color:#dce7ef;font-size:.95rem}.weight-history-row .icon-button{color:#8da6b6}.backup-panel .muted{font-size:.875rem}.backup-actions .button{font-size:.875rem;min-height:46px}.import-confirm{background:#f7fafc;border-radius:26px;border:0;box-shadow:0 20px 90px #24435935}.import-confirm::backdrop{background:#1d354580;-webkit-backdrop-filter:blur(6px);backdrop-filter:blur(6px)}.import-confirm p{font-size:.95rem}.toast{background:#29495e;border:1px solid #ffffff20;border-radius:18px;box-shadow:0 8px 30px #244a682b;font-size:.95rem}.toast button{color:#d0e1eb}.storage-error{border:1px solid #e5d4b8;border-radius:16px}.input-error{font-size:.875rem}.empty-state,.app-error{background:#ffffff80;border:1px solid white;border-radius:25px;margin:28px 0;padding:60px 24px}@media(min-width:1100px){.hero-copy{max-width:630px}.dashboard-grid .panel{padding:29px}.main-nav{gap:3px}.main-nav a{padding:11px 18px}}@media(max-width:1000px)and (min-width:701px){.app-shell{padding:0 25px}.main-nav a{padding:10px 12px}.brand small,.header-session-link{display:none}.site-header{height:88px}.main-nav{top:18px}.detail-grid{grid-template-columns:minmax(0,1fr) minmax(0,1fr);gap:20px}.detail-instructions>.panel{padding:22px}.plan-grid{gap:14px}.plan-card-link{padding:23px 19px}.plan-card h2{font-size:1.75rem}.viewer-options{display:block}.key-poses{margin-top:10px}.viewer-controls select{max-width:90px;font-size:.8rem}.hero-copy{padding-left:34px}.hero-bottom-line{left:34px}.dashboard-metrics>a{padding:0 20px}.dashboard-metrics strong{font-size:1.75rem}.meal-overview{grid-template-columns:1fr 1fr}.progress-stats{gap:12px}.stat{padding:20px}.stat strong{font-size:2.6rem}}@media(max-width:700px){.app-shell{padding:0 18px}.site-header{height:74px;border-bottom:0}.brand{font-size:1.45rem;gap:9px}.brand-symbol{width:34px;height:34px;border-radius:11px}.brand small{font-size:.48rem}.header-session-link{padding:10px 13px;font-size:.8rem}.main-nav{position:fixed;top:auto;bottom:max(10px,env(safe-area-inset-bottom));left:14px;right:14px;transform:none;gap:3px;justify-content:space-between;border-radius:25px;padding:7px 5px;background:#f5f8faed;border:1px solid #ffffffeb;box-shadow:0 8px 35px #23455c26;-webkit-backdrop-filter:blur(22px);backdrop-filter:blur(22px)}.main-nav a{flex:1;display:flex;flex-direction:column;justify-content:center;gap:5px;font-size:.75rem;padding:8px 3px;min-height:54px;border-radius:18px}.main-nav a svg{width:20px;height:20px}.main-nav a.active{background:#2b495d}.site-footer{margin-top:4px;padding:20px 0 112px;font-size:.7rem;letter-spacing:.03em}.page-heading{margin:12px 0 20px;padding:25px 22px;border-radius:24px;align-items:flex-start;gap:12px}.page-heading h1{font-size:1.9rem;line-height:1.25}.page-heading .muted{font-size:.875rem;margin-top:10px}.page-heading:after{right:10px;top:-15px;font-size:210px}.page-heading>.badge{font-size:.7rem;padding:7px 9px}.heading-focus{font-size:1rem;margin-top:8px}.eyebrow{font-size:.7rem;letter-spacing:.1em}.panel{padding:22px;border-radius:23px;margin-bottom:20px}.section-top{margin-bottom:19px;gap:11px}.section-top h2{font-size:1.15rem}.section-top .badge{font-size:.75rem}.section-top .eyebrow{margin-bottom:6px}.dashboard-welcome{padding:10px 2px 21px}.dashboard-welcome h1{font-size:1.75rem}.dashboard-welcome .eyebrow{font-size:.65rem;margin-bottom:6px}.dashboard-week{gap:9px;font-size:.75rem}.training-hero{min-height:422px;border-radius:27px}.training-hero-image{object-position:65% 50%}.hero-shade{background:linear-gradient(90deg,#1d3b50c4,#203e544c 65%,#2c485925),linear-gradient(0deg,#173449af,transparent 80%)}.hero-copy{padding:28px 24px 58px;max-width:100%}.hero-kicker{font-size:.65rem;letter-spacing:.09em}.hero-copy h2{font-size:2.65rem;line-height:1.15;margin:22px 0 20px}.hero-training-title{font-size:1.05rem}.hero-training-title span{font-size:.875rem;max-width:250px;line-height:1.7}.hero-session-tags{font-size:.8rem;gap:13px;margin:15px 0 20px}.hero-action{font-size:.875rem;padding:13px 17px;min-height:48px;max-width:100%;gap:8px}.hero-action>svg:last-child{margin-left:4px}.hero-bottom-line{left:24px;right:24px;bottom:18px;font-size:.5rem;letter-spacing:.09em;gap:8px}.dashboard-metrics{border-radius:22px;padding:19px 0;margin:14px 0 26px;grid-template-columns:1.16fr .78fr 1.25fr}.dashboard-metrics>a{padding:0 12px}.dashboard-metrics span{font-size:.65rem;margin-bottom:8px;line-height:1.4}.dashboard-metrics strong{font-size:1.22rem;line-height:1.3}.dashboard-metrics small{font-size:.6rem;margin-left:1px}.dashboard-metrics i{font-size:.85rem;margin:0 2px}.schedule-controls{padding:0}.schedule-controls>.section-top h2{font-size:1.05rem}.schedule-controls>.section-top svg{width:19px;height:19px}.date-bar{margin-bottom:14px;gap:8px;flex-wrap:wrap}.date-picker{padding:3px;gap:1px}.date-picker label{min-width:185px;padding:10px 8px;font-size:.875rem}.date-picker .icon-button{min-width:34px;min-height:38px}.date-bar .text-link{font-size:.8rem}.week-toolbar{display:block;margin-bottom:20px}.week-pills{width:100%;justify-content:space-between;border-radius:100px;gap:2px;padding:4px}.week-pills button{padding:10px 8px;font-size:.8rem;flex:1}.week-toolbar>.muted{margin-top:12px;font-size:.875rem}.dashboard-grid{grid-template-columns:1fr;gap:20px;margin-bottom:20px}.week-status{margin-bottom:0}.progress-number{font-size:3.35rem;margin-top:12px}.week-status .section-top{flex-wrap:nowrap}.week-dots{margin-bottom:10px}.week-focus-card{padding:24px;border-radius:23px;min-height:245px}.week-focus-card h2{font-size:1.5rem;margin-top:7px}.week-focus-card p:not(.eyebrow){font-size:.95rem}.focus-card-index{font-size:132px}.meal-overview{grid-template-columns:1fr 1fr;gap:11px}.meal-mini{padding:14px;border-radius:16px}.meal-mini-top{margin-bottom:14px}.meal-index{font-size:.95rem}.meal-mini p{font-size:.875rem;line-height:1.85}.dashboard-food>.section-top{flex-wrap:nowrap}.dashboard-food .round-action{width:38px;height:38px}.dashboard-food .section-top h2{max-width:240px;line-height:1.5}.checklist-grid{grid-template-columns:1fr;gap:3px}.check-row{font-size:.95rem;min-height:49px}.week-goal{padding:25px 22px;border-radius:23px;margin-bottom:20px}.week-goal h2{font-size:1.4rem}.week-goal p:last-child{font-size:.95rem}.plan-grid{grid-template-columns:1fr 1fr;gap:12px}.plan-card{border-radius:20px}.plan-card-link{padding:20px 17px;min-height:216px}.plan-day{font-size:.75rem;margin-bottom:21px;gap:7px;flex-wrap:wrap}.plan-card h2{font-size:1.6rem;line-height:1.3}.plan-card p{font-size:.875rem;line-height:1.6;margin-top:10px}.plan-duration{align-items:flex-start;font-size:.8rem;line-height:1.5;margin-top:17px}.plan-duration svg{margin-top:3px;flex-shrink:0}.plan-complete{padding:13px 16px;font-size:.8rem;gap:8px}.plan-complete .check-box{width:20px;height:20px;border-radius:6px}.back-link{margin-top:10px;font-size:.875rem;min-height:34px}.beginner-toggle{min-height:40px;white-space:normal;line-height:1.4;max-width:88px;flex-shrink:0}.workout-guidance{padding:20px;font-size:.875rem;border-radius:20px;margin-bottom:20px}.exercise-list{grid-template-columns:1fr;gap:20px}.exercise-card{padding:21px;border-radius:23px}.exercise-card-heading{gap:10px}.exercise-card-heading h2{font-size:1.12rem;line-height:1.5}.exercise-card-heading .muted{font-size:.8rem}.exercise-card-heading .badge{font-size:.75rem;padding:6px 9px}.exercise-number{font-size:.8rem}.exercise-prescription strong{font-size:.95rem}.exercise-prescription>span{font-size:.8rem}.beginner-callout{gap:10px}.beginner-callout p{font-size:.875rem}.tutorial-button,.set-header{font-size:.8rem}.set-table.unilateral .set-header{font-size:.75rem}.set-row{gap:7px}.set-row input,.set-check{min-height:47px}.logger-note{font-size:.8rem}.activity-card{display:block}.activity-card .check-row{margin-top:10px}.rest-card{padding:25px}.rest-card p{font-size:.95rem}.finish-note{font-size:.875rem;line-height:1.8}.exercise-title{margin:12px 0 20px;padding:23px 22px;border-radius:23px}.exercise-title h1{font-size:1.9rem;line-height:1.25;margin-bottom:8px}.exercise-title .muted{font-size:.875rem;line-height:1.8}.detail-grid{grid-template-columns:minmax(0,1fr);gap:0}.detail-visual{position:static}.detail-instructions>.panel{padding:22px}.detail-instructions h2,.feel-panel h2{font-size:1.2rem}.feel-panel{margin-top:20px}.instruction-steps{gap:20px}.instruction-steps p{font-size:1rem}.instruction-steps li{gap:11px}.remember-box,.mistake-box,.safety-box,.replacement-box{padding:22px;margin-bottom:20px;border-radius:22px}.remember-box p,.mistake-box p,.safety-box p,.replacement-box p{font-size:.95rem;align-items:flex-start}.remember-box p svg{flex-shrink:0;margin-top:5px}.viewer{border-radius:23px}.viewer-stage{height:440px}.viewer-controls{padding:12px;gap:7px}.viewer-controls button{min-width:35px;min-height:42px}.viewer-controls .viewer-play{padding:0 10px;min-width:72px;font-size:.8rem}.viewer-controls select{font-size:.8rem;max-width:90px}.viewer-options{padding:13px 12px 0;gap:9px}.segmented button{font-size:.75rem;padding:6px 9px}.key-poses button{font-size:.75rem;padding:7px 9px}.muscle-select{padding:15px 12px 3px}.muscle-select button{font-size:.8rem}.viewer-caption{margin:10px 12px 17px;font-size:.875rem}.anatomy-inspector{margin:12px 12px 0;padding:13px}.anatomy-inspector-title{gap:8px}.anatomy-inspector-title strong{font-size:.875rem}.anatomy-inspector-title button{font-size:.75rem;padding:8px 10px}.anatomy-inspector select,.synergist-toggle,.anatomy-stabilizers{font-size:.8rem}.fiber-readout>strong{font-size:.95rem}.fiber-readout small{font-size:.8rem}.viewer-focus-shortcut{font-size:.75rem;right:12px;top:55px;min-height:36px}.nutrition-target{padding:27px 23px;border-radius:24px;gap:17px;margin-bottom:20px}.nutrition-target h2{font-size:2.75rem}.nutrition-target h2 span{font-size:1rem}.nutrition-target .eyebrow{font-size:.65rem}.nutrition-target>div>p:last-child{font-size:.8rem;line-height:1.6}.nutrition-estimate{padding-left:17px}.nutrition-estimate>span{font-size:.7rem}.nutrition-estimate>strong{font-size:1.6rem}.nutrition-target .nutrition-estimate>p{font-size:.7rem;line-height:1.6}.nutrition-grid{grid-template-columns:1fr;gap:20px}.meal-title h2{font-size:1.25rem}.food-row{gap:11px}.food-row h3{font-size:1rem}.food-row p{font-size:.8rem}.food-amount{font-size:1.25rem}.swap-button{min-width:55px;font-size:.8rem}.food-no-swap{width:55px}.nutrition-note{font-size:.875rem}.drinks-grid{grid-template-columns:1fr;gap:19px}.avoid-drinks{padding:17px 0 0;border-left:0;border-top:1px solid #d5e3ec}.progress-stats{grid-template-columns:1fr 1fr;gap:12px;margin-bottom:20px}.stat{padding:20px;border-radius:21px}.stat p{font-size:.8rem}.stat strong{font-size:2.65rem}.stat strong span{font-size:.8rem}.progress-columns{grid-template-columns:1fr;gap:20px}.average-stat{max-width:155px}.average-stat strong{font-size:1rem}.average-stat span,.average-stat small{font-size:.75rem}.chart-note{font-size:.875rem}.chart-empty>span{font-size:2.6rem}.chart-empty p{font-size:.95rem}.backup-panel{display:block}.backup-actions{margin-top:20px}.backup-actions .button{font-size:.875rem;padding:12px 18px}.toast{bottom:100px;min-width:0;width:calc(100% - 36px);font-size:.875rem}.swap-dialog,.import-confirm{padding:25px 22px;border-radius:24px}}@media(max-width:360px){.app-shell{padding:0 13px}.brand small{font-size:.42rem}.header-session-link{font-size:.75rem;padding:9px 11px}.dashboard-welcome h1{font-size:1.6rem}.dashboard-week{gap:6px}.training-hero{min-height:416px;border-radius:24px}.hero-copy{padding:25px 21px 57px}.hero-copy h2{font-size:2.5rem}.hero-training-title span{max-width:215px}.hero-session-tags{font-size:.75rem;gap:9px}.hero-bottom-line{left:21px;right:21px;font-size:.44rem}.dashboard-metrics>a{padding:0 9px}.dashboard-metrics strong{font-size:1.08rem}.dashboard-metrics span{font-size:.6rem}.dashboard-metrics small{font-size:.54rem}.dashboard-metrics i{font-size:.75rem;margin:0 1px}.panel{padding:19px}.page-heading{padding:23px 19px}.page-heading h1{font-size:1.75rem}.page-heading>.badge{font-size:.65rem;max-width:72px;white-space:normal;line-height:1.4}.plan-card-link{padding:19px 14px;min-height:219px}.plan-card h2{font-size:1.45rem}.plan-day{font-size:.7rem}.plan-complete{padding:13px;font-size:.75rem}.plan-duration{font-size:.75rem}.date-picker label{min-width:170px;font-size:.8rem}.week-focus-card{padding:22px}.meal-mini{padding:12px}.meal-mini p{font-size:.8rem}.exercise-card{padding:19px}.exercise-card-heading h2{font-size:1.05rem}.exercise-card-heading .badge{font-size:.7rem;padding:6px 7px}.exercise-title{padding:22px 19px}.exercise-title h1{font-size:1.7rem}.viewer-stage{height:420px}.viewer-controls{padding:11px 10px;gap:5px}.viewer-controls button{min-width:33px}.viewer-controls select{max-width:84px;font-size:.75rem}.viewer-options{display:block}.key-poses{margin-top:11px}.anatomy-inspector-title strong{font-size:.8rem}.anatomy-inspector-title button{font-size:.7rem;padding:8px}.nutrition-target{padding:25px 19px;gap:12px}.nutrition-target h2{font-size:2.3rem}.nutrition-estimate{padding-left:13px}.nutrition-estimate>strong{font-size:1.4rem}.nutrition-target .eyebrow{font-size:.6rem}.swap-button{min-width:45px}.swap-button span{display:none}.food-no-swap{width:45px}.food-row{gap:9px}.food-row p{font-size:.75rem}.stat{padding:18px}.stat strong{font-size:2.4rem}.main-nav{left:10px;right:10px}.main-nav a{font-size:.7rem}.backup-actions .button{font-size:.8rem;padding:12px 14px}}@media(prefers-reduced-motion:reduce){*{scroll-behavior:auto!important}.plan-card,.inline-action svg,.fiber-length-track i,.progress-track span{transition:none!important}.plan-card:hover{transform:none}}.coaching-details h2{margin-bottom:16px}.coaching-details details{border-top:1px solid #d6e3ec;padding:12px 0}.coaching-details summary{cursor:pointer;font-weight:600;font-size:.95rem;color:#35566b;min-height:32px}.coaching-details details p{font-size:.95rem;line-height:1.8;margin:12px 0;color:#546d7d}.coaching-details details strong{color:#294759}
