:root{font-family:Inter,ui-sans-serif,-apple-system,BlinkMacSystemFont,"Segoe UI",sans-serif;color:#1d302b;background:#f4f5f0;font-synthesis:none;--bg:#f4f5f0;--panel:#fff;--ink:#1d302b;--muted:#69766e;--line:#dce1d8;--green:#214d3e;--accent:#d7ec91;--soft:#eef2e9;--danger:#a1382f;color-scheme:light}*{box-sizing:border-box}body{margin:0}button,input,select,textarea{font:inherit}button,a,input,select,textarea{-webkit-tap-highlight-color:transparent}button,a{touch-action:manipulation}button{cursor:pointer}button:disabled{opacity:.5;cursor:wait}a{color:var(--green);text-underline-offset:4px}button,input,select,textarea,a{outline-offset:4px}button:focus-visible,a:focus-visible,input:focus-visible,select:focus-visible{outline:3px solid #8caa51}button{border:0}h1,h2,h3,p{margin-top:0}h1{font-size:clamp(30px,5vw,44px);font-weight:600;letter-spacing:-1.6px;margin-bottom:10px}h2{font-size:23px;letter-spacing:-.6px;font-weight:600}h3{font-size:17px;font-weight:600}p{line-height:1.6}.muted,.hint{color:var(--muted)}.hint{font-size:13px}.eyebrow{font-size:11px;letter-spacing:1.8px;text-transform:uppercase;color:var(--muted);font-weight:650;margin-bottom:15px}.wordmark{font-size:24px;font-weight:750;letter-spacing:-1px}.brand-dot{color:#759b46}.layout{min-height:100dvh;display:grid;grid-template-columns:235px 1fr}.sidebar{background:var(--panel);border-right:1px solid var(--line);padding:40px 24px;position:fixed;inset:0 auto 0 0;width:235px;display:flex;flex-direction:column;z-index:5}.sidebar .wordmark{margin:0 12px 50px}.nav{display:flex;flex-direction:column;gap:8px}.nav button{display:flex;gap:14px;align-items:center;border-radius:10px;text-align:left;background:transparent;color:var(--muted);padding:15px;font-weight:550}.nav button.active{background:var(--soft);color:var(--green)}.nav-icon{font-size:19px;width:20px}.side-bottom{margin-top:auto;border-top:1px solid var(--line);padding:24px 12px 0;font-size:12px;color:var(--muted)}.avatar{width:36px;height:36px;border-radius:50%;background:var(--accent);color:#244434;display:grid;place-items:center;font-weight:700;flex-shrink:0}.account{display:flex;gap:12px;align-items:center}.main{grid-column:2;padding:28px 48px 70px;max-width:1330px;width:100%;margin:auto}.topbar{display:flex;justify-content:space-between;align-items:center;border-bottom:1px solid var(--line);padding-bottom:24px;margin-bottom:38px;font-size:12px;color:var(--muted)}.topbar .wordmark{display:none}.status{display:flex;align-items:center;gap:7px}.status-dot{height:6px;width:6px;background:#649746;border-radius:50%}.status.warning .status-dot{background:#ba8122}.page-head{display:flex;justify-content:space-between;align-items:center;gap:16px;margin-bottom:25px}.page-head p{margin-bottom:0}.badge{display:inline-flex;padding:7px 11px;border-radius:25px;background:var(--soft);font-size:11px;font-weight:650;letter-spacing:.3px;color:var(--green)}.week-strip{display:grid;grid-template-columns:repeat(7,1fr);gap:9px;margin-bottom:28px}.day{border:1px solid var(--line);border-radius:12px;min-height:83px;background:var(--panel);color:var(--muted);display:flex;flex-direction:column;align-items:center;justify-content:center;gap:10px;font-size:12px}.day strong{font-size:17px;font-weight:500;color:var(--ink)}.day .dot{width:4px;height:4px;background:var(--line);border-radius:50%}.day.training .dot{background:#69975c}.day.selected{background:var(--green);border-color:var(--green);color:#d4e0d8}.day.selected strong{color:#fff}.day.selected .dot{background:var(--accent)}.columns{display:grid;grid-template-columns:minmax(0,1.7fr) minmax(250px,1fr);gap:26px;align-items:start}.card{background:var(--panel);border:1px solid var(--line);border-radius:17px;padding:25px;margin-bottom:20px}.workout-hero{background:#193e32;color:#fff;padding:30px;overflow:hidden}.workout-hero .eyebrow,.workout-hero .muted{color:#b4c8bd}.workout-hero h2{font-size:30px;margin-bottom:8px}.workout-hero .badge{background:#315546;color:#ddf1a4}.flex{display:flex;align-items:center;gap:12px}.spread{display:flex;justify-content:space-between;align-items:center;gap:12px}.wrap{flex-wrap:wrap}.hero-meta{display:flex;gap:20px;margin:24px 0;color:#d5e0da;font-size:13px}.btn{display:inline-flex;justify-content:center;align-items:center;gap:8px;min-height:46px;border-radius:8px;padding:12px 18px;background:var(--green);color:#fff;font-size:14px;font-weight:600;text-decoration:none}.btn.accent{background:var(--accent);color:#233b2b}.btn.secondary{background:var(--soft);color:var(--ink)}.btn.outline{background:transparent;border:1px solid var(--line);color:var(--ink)}.btn.danger{color:var(--danger);background:transparent}.btn.small{min-height:40px;padding:9px 12px;font-size:12px}.full{width:100%}.exercise-list{display:flex;flex-direction:column}.exercise-preview{display:flex;gap:15px;align-items:center;border-bottom:1px solid var(--line);padding:18px 0}.exercise-preview:last-child{border-bottom:0;padding-bottom:0}.exercise-preview:first-child{padding-top:0}.exercise-number{height:42px;width:42px;display:grid;place-items:center;border-radius:10px;background:var(--soft);font-size:13px;color:var(--muted);flex-shrink:0}.exercise-preview h3{margin:0 0 5px;font-size:15px}.exercise-preview p{font-size:12px;margin:0;color:var(--muted)}.stats{display:grid;grid-template-columns:repeat(3,1fr);gap:12px;margin:22px 0}.stat{border-right:1px solid var(--line)}.stat:last-child{border:0}.stat strong{font-size:28px;letter-spacing:-1px;display:block;margin-bottom:6px;font-weight:500}.stat span{font-size:11px;color:var(--muted)}.empty{padding:35px 15px;text-align:center}.empty h2{font-size:22px}.empty p{color:var(--muted);max-width:400px;margin:12px auto 22px}.log-card{padding:22px}.log-head{display:flex;justify-content:space-between;gap:12px}.log-head h3{font-size:20px;margin:2px 0 8px}.log-head .hint{margin-bottom:15px}.set-row{display:grid;grid-template-columns:28px 85px 1fr 1fr 64px 44px;gap:8px;align-items:center;margin:9px 0}.set-row.bodyweight,.set-row.timed{grid-template-columns:28px 85px 1fr 64px 44px}.set-row .set-index{font-size:12px;color:var(--muted);text-align:center}.set-row input,.set-row select{width:100%;padding:10px 7px;min-width:0;background:var(--soft);border:1px solid transparent;border-radius:7px;color:var(--ink);height:44px;font-size:15px;text-align:center}.set-row select{font-size:11px;text-align:left}.set-row input:invalid{border-color:var(--danger)}.set-row.done input,.set-row.done select{background:#e7f1db;color:#365728}.set-row button.check{height:44px;width:44px;border-radius:8px;color:var(--muted);background:var(--soft);font-size:20px}.set-row.done button.check{background:var(--green);color:#fff}.set-labels{font-size:10px;color:var(--muted);text-align:center;margin-top:18px}.set-labels span{overflow:hidden}.log-footer{display:flex;justify-content:space-between;margin-top:15px;gap:10px;align-items:center}.rest-bar{position:sticky;top:12px;z-index:4;background:var(--accent);border-radius:12px;padding:14px 18px;color:#233a2a;display:flex;justify-content:space-between;align-items:center;box-shadow:0 8px 24px #0001;margin-bottom:20px}.rest-bar strong{font-variant-numeric:tabular-nums;font-size:25px}.rest-bar button{background:#ffffff70;color:#233a2a;border-radius:7px;min-height:40px;padding:8px 12px}.rest-bar .hint{color:#435835}.field{display:flex;flex-direction:column;gap:8px;margin-bottom:20px;font-size:13px;font-weight:550}.field input,.field select,.field textarea{border:1px solid var(--line);border-radius:8px;padding:13px 12px;color:var(--ink);background:var(--panel);width:100%;min-height:46px;font-size:16px}.field textarea{min-height:90px}.form-grid{display:grid;grid-template-columns:1fr 1fr;gap:0 20px}.auth{min-height:100dvh;display:grid;grid-template-columns:1fr 1fr}.auth-story{background:#193e32;color:#fff;padding:60px 70px;display:flex;flex-direction:column;justify-content:space-between}.auth-story .wordmark{font-size:28px}.auth-story h1{font-size:clamp(42px,5vw,70px);line-height:1.05;max-width:530px;font-weight:500;letter-spacing:-3px}.auth-story .accent-text{color:var(--accent)}.auth-story p{color:#b5c8bc;max-width:360px}.auth-lines{display:flex;gap:8px;align-items:end;height:90px;margin-top:40px}.auth-lines span{display:block;width:28px;background:#38634c;border-radius:5px}.auth-lines span:nth-child(1){height:26%}.auth-lines span:nth-child(2){height:39%}.auth-lines span:nth-child(3){height:35%}.auth-lines span:nth-child(4){height:58%}.auth-lines span:nth-child(5){height:72%}.auth-lines span:nth-child(6){height:100%;background:var(--accent)}.auth-main{padding:50px;display:flex;align-items:center;justify-content:center}.auth-form{width:100%;max-width:365px}.auth-form h2{font-size:30px;margin-bottom:10px}.auth-form>p{color:var(--muted);font-size:14px;margin-bottom:30px}.auth-footer{margin-top:30px;font-size:12px;color:var(--muted)}.notice{padding:15px 18px;border-radius:10px;background:#fff1d5;color:#654717;font-size:13px;margin-bottom:20px;line-height:1.5}.error{color:var(--danger);font-size:13px}.history-row{padding:20px 0;border-bottom:1px solid var(--line)}.history-row:last-child{border-bottom:0}.history-row h3{margin-bottom:5px}.history-row p{font-size:12px;margin:0;color:var(--muted)}.heatmap{display:grid;grid-template-columns:repeat(7,1fr);gap:7px;margin:15px 0}.heat{aspect-ratio:1;border-radius:5px;background:var(--soft);display:grid;place-items:center;font-size:10px;color:var(--muted)}.heat.trained{background:#b5d681;color:#29432d}.heat.today{outline:2px solid var(--green);outline-offset:1px}.heat-label{text-align:center;color:var(--muted);font-size:10px}.records{display:flex;flex-direction:column;gap:16px}.record-row{display:flex;justify-content:space-between;border-bottom:1px solid var(--line);padding-bottom:14px;font-size:13px}.record-row strong{text-align:right;font-size:16px}.progress-chart{width:100%;height:160px}.progress-chart text{fill:var(--muted);font-size:10px}.progress-chart polyline{stroke:var(--green);stroke-width:3;fill:none}.progress-chart line{stroke:var(--line)}details{margin-top:10px}summary{cursor:pointer;color:var(--green);font-size:13px;padding:8px 0}details p,details li{font-size:13px;line-height:1.6;color:var(--muted)}video{width:100%;max-height:300px;border-radius:8px}.plan-editor-row{padding:15px;background:var(--soft);border-radius:10px;margin:12px 0}.plan-editor-row .field input,.plan-editor-row .field select{background:var(--panel)}.plan-editor-row .field{margin-bottom:12px}.boot{min-height:100dvh;display:grid;align-content:center;justify-content:center;gap:20px}.boot p{color:var(--muted)}#toast{position:fixed;left:50%;bottom:100px;transform:translateX(-50%);padding:14px 22px;border-radius:10px;background:var(--ink);color:var(--panel);z-index:100;box-shadow:0 6px 30px #0002;max-width:90vw;display:none;font-size:13px}#toast.visible{display:block}.install-note{border-top:1px solid var(--line);margin-top:20px;padding-top:20px}.bottom-nav{display:none}.section-title{display:flex;justify-content:space-between;align-items:center;margin:24px 0 18px}.section-title h2{margin:0}.timer{font-variant-numeric:tabular-nums}.export-link{display:inline-flex;margin-top:12px}.sr-only{position:absolute;width:1px;height:1px;padding:0;overflow:hidden;clip:rect(0,0,0,0);white-space:nowrap;border:0}[data-theme=dark]{--bg:#13231e;--panel:#1c3028;--ink:#edf2e8;--muted:#a5b6a9;--line:#354a3d;--green:#b5d681;--soft:#2b4133;--danger:#ffb6a9;background:var(--bg);color:var(--ink);color-scheme:dark}[data-theme=dark] .btn:not(.accent):not(.secondary):not(.outline):not(.danger){color:#172a20}[data-theme=dark] .day.selected{background:#b5d681;color:#26412e}[data-theme=dark] .day.selected strong{color:#26412e}[data-theme=dark] .workout-hero{background:#264536}[data-theme=dark] .set-row.done button.check{color:#213b28}[data-theme=dark] .set-row.done input,[data-theme=dark] .set-row.done select{background:#385337;color:#dceccc}
@media(prefers-color-scheme:dark){:root:not([data-theme=light]){--bg:#13231e;--panel:#1c3028;--ink:#edf2e8;--muted:#a5b6a9;--line:#354a3d;--green:#b5d681;--soft:#2b4133;--danger:#ffb6a9;background:var(--bg);color:var(--ink);color-scheme:dark}:root:not([data-theme=light]) .btn{color:#172a20}}
@media(min-width:1400px){.main{padding-left:65px;padding-right:65px}}@media(max-width:1100px){.sidebar{width:195px;padding:35px 16px}.layout{grid-template-columns:195px 1fr}.main{padding:25px 28px 60px}.columns{grid-template-columns:1fr}.columns>aside{display:grid;grid-template-columns:1fr 1fr;gap:20px}.auth-story{padding:45px}.card{padding:22px}.set-row{grid-template-columns:28px 85px 1fr 1fr 64px 44px}}@media(max-width:700px){.layout{display:block}.sidebar{display:none}.main{padding:env(safe-area-inset-top,0) 18px calc(95px + env(safe-area-inset-bottom));width:100%}.topbar{padding:24px 0 20px;margin-bottom:26px}.topbar .wordmark{display:block;font-size:22px}.topbar>.breadcrumb{display:none}.topbar .avatar{display:none}.status{font-size:10px}.page-head{align-items:start;margin-bottom:23px}.page-head h1{font-size:31px}.page-head p{font-size:13px}.eyebrow{font-size:10px;margin-bottom:11px}.week-strip{gap:5px;margin-bottom:22px}.day{min-height:77px;font-size:10px;border-radius:10px}.day strong{font-size:16px}.card{padding:20px;border-radius:14px;margin-bottom:16px}.workout-hero{padding:23px}.workout-hero h2{font-size:27px}.hero-meta{gap:15px;font-size:12px}.columns{gap:0}.columns>aside{display:block}.bottom-nav{position:fixed;bottom:0;left:0;right:0;display:grid;grid-template-columns:repeat(4,1fr);padding:8px 10px calc(8px + env(safe-area-inset-bottom));background:var(--panel);border-top:1px solid var(--line);z-index:10}.bottom-nav button{background:transparent;color:var(--muted);display:flex;flex-direction:column;align-items:center;gap:4px;padding:7px 0;font-size:10px;min-height:48px}.bottom-nav button.active{color:var(--green);font-weight:700}.bottom-nav .nav-icon{font-size:19px}.log-card{padding:16px 12px}.log-head{padding:0 4px}.log-head h3{font-size:18px}.set-row{grid-template-columns:21px 64px minmax(40px,1fr) minmax(40px,1fr) 43px 40px;gap:5px}.set-row.bodyweight,.set-row.timed{grid-template-columns:21px 69px minmax(50px,1fr) 43px 40px}.set-row input{font-size:16px;padding:8px 3px}.set-row select{font-size:10px;padding:8px 2px}.set-row button.check{width:40px}.set-labels{font-size:9px}.rest-bar{padding:12px;top:8px}.rest-bar .flex{gap:6px}.rest-bar button{padding:8px}.rest-bar strong{font-size:22px}.form-grid{grid-template-columns:1fr}.form-grid.compact{grid-template-columns:1fr 1fr}.auth{display:block}.auth-story{padding:30px 26px 34px;min-height:310px}.auth-story h1{font-size:42px;margin:35px 0 14px;letter-spacing:-1.5px}.auth-story p{font-size:13px;margin-bottom:0}.auth-story .wordmark{font-size:24px}.auth-lines,.auth-story>.hint{display:none}.auth-main{padding:35px 26px 45px}.auth-form{max-width:440px}.auth-form h2{font-size:25px}.page-head .btn{font-size:12px;padding:10px 12px}.stats .stat strong{font-size:26px}.notice{font-size:12px}.progress-chart{height:140px}}@media(prefers-reduced-motion:reduce){*{scroll-behavior:auto!important;transition:none!important;animation:none!important}}

[hidden]{display:none!important}

.routine-heading{padding-top:1rem;font-size:.85rem;color:var(--muted);text-transform:uppercase;letter-spacing:.06em}.prescription-target{font-weight:600;padding:.7rem 0;overflow-wrap:anywhere}

/* A single demonstration player stays mounted outside workout form rerenders. */
.demonstration-button{margin:12px 0 8px}
.video-dialog{width:min(760px,calc(100% - 24px));max-width:none;max-height:calc(100dvh - 32px);padding:20px;border:1px solid var(--line);border-radius:18px;background:var(--panel);color:var(--ink);overscroll-behavior:contain}
.video-dialog::backdrop{background:rgb(10 24 19 / 75%)}
.video-heading{display:flex;align-items:flex-start;justify-content:space-between;gap:16px;margin-bottom:18px}
.video-heading>div{min-width:0}.video-heading h2{margin:0;overflow-wrap:anywhere}.video-heading .eyebrow{margin-bottom:8px}.video-heading button{flex-shrink:0}
.video-stage:empty{display:none}.video-stage{background:#000;border-radius:10px;overflow:hidden}
.video-stage iframe,.video-stage video{display:block;width:100%;aspect-ratio:16/9;min-height:200px;max-height:65dvh;border:0;object-fit:contain}
.video-status{margin:14px 0 0}.video-retry{margin-top:14px}.video-retry[hidden]{display:none}
@media(max-width:480px){.video-dialog{padding:14px}.video-heading{gap:10px}.video-heading h2{font-size:20px}}