:root {
  font-family:
    Inter,
    system-ui,
    -apple-system,
    sans-serif;
  background: #080d16;
  color: #edf1f8;
  color-scheme: dark;
  --surface: #121d2d;
  --border: #29384e;
  --red: #ef535e;
  --muted: #aab9cf;
}
* {
  box-sizing: border-box;
}
body {
  margin: 0;
}
a {
  color: inherit;
}
button,
input,
select {
  font: inherit;
}
button,
.button {
  border: 0;
  border-radius: 11px;
  padding: 12px 16px;
  min-height: 46px;
  font-weight: 700;
  background: var(--red);
  color: #fff;
  cursor: pointer;
  text-decoration: none;
  display: inline-flex;
  align-items: center;
  justify-content: center;
  gap: 6px;
}
button:hover {
  filter: brightness(1.12);
}
button:disabled {
  opacity: 0.5;
  cursor: default;
}
.secondary {
  background: #26384f;
  color: #edf1f8;
}
.ghost {
  background: transparent;
  border: 1px solid var(--border);
}
.danger {
  color: #ff929b;
}
.top {
  max-width: 1160px;
  margin: auto;
  padding: 25px 20px;
  display: flex;
  align-items: center;
  justify-content: space-between;
  border-bottom: 1px solid var(--border);
  gap: 14px;
}
.brand {
  text-decoration: none;
  font-weight: 900;
  letter-spacing: 2px;
  font-size: 24px;
}
.brand span {
  color: var(--red);
}
.brand small {
  font-size: 11px;
  color: var(--muted);
}
main {
  max-width: 1160px;
  margin: auto;
  padding: 28px 20px 120px;
}
.tag {
  display: inline-block;
  border-radius: 20px;
  background: #26364c;
  color: #ccd7e7;
  font-size: 11px;
  padding: 6px 10px;
}
.eyebrow {
  color: #ff8c95;
  text-transform: uppercase;
  letter-spacing: 2px;
  font-size: 11px;
  font-weight: 700;
}
h1 {
  font-size: clamp(28px, 5vw, 42px);
  line-height: 1.15;
  margin: 10px 0 16px;
}
h2 {
  font-size: 21px;
  margin: 0 0 14px;
}
h3 {
  font-size: 17px;
  margin: 8px 0;
}
p {
  line-height: 1.65;
}
small,
.muted {
  color: var(--muted);
}
.card {
  background: var(--surface);
  border: 1px solid var(--border);
  border-radius: 20px;
  padding: 22px;
  margin-bottom: 18px;
  min-width: 0;
}
.hero {
  background: linear-gradient(125deg, #312034, #13233b);
}
.grid {
  display: grid;
  grid-template-columns: repeat(2, minmax(0, 1fr));
  gap: 20px;
  align-items: start;
}
.stats {
  display: grid;
  grid-template-columns: repeat(3, minmax(0, 1fr));
  gap: 14px;
  margin: 24px 0;
}
.stats strong {
  font-size: 30px;
  display: block;
  font-variant-numeric: tabular-nums;
}
.stats small {
  font-size: 12px;
}
.bar {
  height: 8px;
  background: #293b51;
  border-radius: 6px;
  overflow: hidden;
  margin: 15px 0;
}
.fill {
  height: 100%;
  background: var(--red);
}
.actions {
  display: flex;
  align-items: center;
  gap: 10px;
  flex-wrap: wrap;
}
.between {
  display: flex;
  justify-content: space-between;
  align-items: center;
  gap: 12px;
}
.bottom {
  position: fixed;
  bottom: 0;
  left: 0;
  right: 0;
  z-index: 10;
  display: flex;
  justify-content: center;
  background: #0d1727f5;
  border-top: 1px solid var(--border);
  padding: 10px 8px max(10px, env(safe-area-inset-bottom));
  backdrop-filter: blur(12px);
}
.bottom a {
  flex: 1;
  max-width: 160px;
  text-align: center;
  padding: 12px 4px;
  text-decoration: none;
  font-size: 13px;
  color: var(--muted);
  border-radius: 10px;
  min-height: 44px;
}
.bottom a[aria-current="page"] {
  background: #542738;
  color: #fff;
}
label {
  font-size: 13px;
}
input,
select {
  border: 1px solid #40516a;
  border-radius: 9px;
  background: #0b1423;
  color: #fff;
  padding: 11px;
  min-height: 44px;
  max-width: 100%;
  min-width: 0;
}
input[type="number"] {
  width: 100%;
}
input[type="checkbox"] {
  accent-color: var(--red);
  width: 24px;
  height: 24px;
  min-height: 24px;
  flex-shrink: 0;
}
input[type="file"] {
  width: 100%;
}
:focus-visible {
  outline: 3px solid #ff8b95;
  outline-offset: 3px;
}
.form-grid {
  display: grid;
  grid-template-columns: repeat(3, minmax(0, 1fr));
  gap: 12px;
  margin: 14px 0;
}
.form-grid label {
  display: flex;
  flex-direction: column;
  gap: 7px;
}
.exercise {
  border-top: 1px solid var(--border);
  padding-top: 18px;
  margin-top: 20px;
}
.photos {
  display: grid;
  grid-template-columns: repeat(2, minmax(0, 1fr));
  gap: 8px;
  margin: 14px 0;
}
.photos.single {
  grid-template-columns: 1fr;
  max-width: 420px;
}
.photos figure {
  margin: 0;
  min-width: 0;
}
.photos img {
  display: block;
  width: 100%;
  aspect-ratio: 1.5;
  object-fit: contain;
  background: #060a10;
  border-radius: 10px;
}
.photos figcaption {
  font-size: 12px;
  color: var(--muted);
  margin-top: 6px;
}
.image-note {
  font-size: 12px;
  color: var(--muted);
}
.unavailable {
  padding: 18px;
  border-radius: 12px;
  border: 1px dashed #785b42;
  background: #2d231d;
  color: #f3cca1;
}
.unavailable p {
  margin: 6px 0;
  font-size: 13px;
}
.timer {
  font-size: 64px;
  font-weight: 800;
  font-variant-numeric: tabular-nums;
  text-align: center;
  margin: 18px 0;
}
#notice {
  max-width: 1120px;
  margin: 15px auto 0;
  padding: 14px 20px;
  background: #47272e;
  color: #ffe0e2;
  border-radius: 12px;
  overflow-wrap: anywhere;
}
.history {
  list-style: none;
  padding: 0;
}
.history > li {
  padding: 16px 0;
  border-top: 1px solid var(--border);
}
.history small {
  display: block;
  margin-top: 6px;
}
.chart {
  height: 170px;
  display: flex;
  align-items: end;
  gap: 12px;
  margin: 20px 0;
}
.chart-item {
  flex: 1;
  text-align: center;
  min-width: 0;
  font-size: 12px;
}
.chart-track {
  height: 105px;
  background: #1d2e43;
  display: flex;
  align-items: end;
  border-radius: 7px;
  overflow: hidden;
  margin: 10px 0;
}
.chart-fill {
  width: 100%;
  background: var(--red);
  min-height: 2px;
}
svg.graph {
  width: 100%;
  height: auto;
  max-height: 300px;
  display: block;
}
.table-wrap {
  overflow: auto;
}
table {
  border-collapse: collapse;
  width: 100%;
  font-size: 13px;
}
th,
td {
  text-align: left;
  padding: 12px 9px;
  border-bottom: 1px solid var(--border);
  vertical-align: top;
}
th {
  color: var(--muted);
}
.calendar {
  display: grid;
  grid-template-columns: repeat(7, minmax(0, 1fr));
  gap: 5px;
  margin-top: 20px;
}
.calendar .day {
  min-height: 65px;
  border: 1px solid var(--border);
  border-radius: 8px;
  padding: 7px;
  font-size: 13px;
}
.calendar .done {
  background: #552635;
  border-color: var(--red);
}
.calendar .today {
  outline: 2px solid #e8eef8;
}
.calendar small {
  font-size: 10px;
  display: block;
}
.calendar .weekday {
  text-align: center;
  font-size: 11px;
  color: var(--muted);
  padding: 8px 0;
}
.footer {
  font-size: 12px;
  color: var(--muted);
  margin-top: 24px;
  line-height: 1.7;
}
.empty {
  padding: 24px 0;
  color: var(--muted);
}
[hidden] {
  display: none !important;
}
section {
  scroll-margin-top: 20px;
}
.swatches {
  display: flex;
  gap: 10px;
}
.swatches span {
  width: 32px;
  height: 32px;
  border-radius: 50%;
}
@media (max-width: 680px) {
  main {
    padding: 22px 14px 120px;
  }
  .top {
    padding: 22px 14px;
  }
  .top .tag {
    font-size: 9px;
  }
  .grid {
    grid-template-columns: 1fr;
    gap: 0;
  }
  .card {
    padding: 18px;
  }
  .stats {
    gap: 8px;
  }
  .stats strong {
    font-size: 26px;
  }
  .stats small {
    font-size: 11px;
  }
  .bottom a {
    font-size: 11px;
    padding: 12px 2px;
  }
  .form-grid {
    grid-template-columns: 1fr 1fr;
  }
  .form-grid label:last-child {
    grid-column: 1/-1;
  }
  .calendar .day {
    min-height: 58px;
    padding: 5px;
  }
  .calendar small {
    font-size: 9px;
  }
  .between {
    flex-wrap: wrap;
  }
  .timer {
    font-size: 56px;
  }
}
@media (prefers-reduced-motion: reduce) {
  * {
    scroll-behavior: auto !important;
    transition: none !important;
  }
}
.photos.schematic img {
  aspect-ratio: auto;
  height: auto;
}
@media (max-width: 680px) {
  .photos.schematic {
    grid-template-columns: 1fr;
  }
}
/* V3: a continuous session page, with responsive text instead of text baked into images. */
.session-choice {
  display: block;
  text-decoration: none;
  transition: border-color 0.15s;
}
.session-choice:hover {
  border-color: var(--red);
}
.choice-cta {
  font-size: 16px;
  color: #ff939b;
  font-weight: 700;
}
.back-link {
  display: block;
  margin-bottom: 24px;
  color: var(--muted);
  min-height: 44px;
  padding-top: 10px;
}
#sessions {
  max-width: 780px;
  margin: auto;
  display: block;
}
#sessions .exercise {
  padding: 22px;
  margin-top: 22px;
  scroll-margin-top: 20px;
}
.exercise h2 {
  font-size: 24px;
  line-height: 1.3;
  margin: 0 0 10px;
}
.prescription {
  font-size: 18px;
  font-weight: 650;
  color: #d2dded;
  margin: 0 0 18px;
}
.infographic {
  border: 1px solid #3c4d68;
  background: linear-gradient(160deg, #17273e, #101927);
  border-radius: 16px;
  padding: 20px;
  margin: 16px 0;
}
.infographic h3 {
  font-size: 21px;
  margin: 0 0 18px;
}
.infographic h4 {
  font-size: 18px;
  margin: 18px 0 8px;
  color: #ff9da5;
}
.infographic p,
.infographic li {
  font-size: 18px;
  line-height: 1.65;
  margin: 0;
}
.infographic .anatomy {
  width: 160px;
  max-width: 100%;
  height: auto;
  border-radius: 12px;
}
.muscle-summary {
  display: flex;
  align-items: center;
  gap: 20px;
}
.muscle-summary > div {
  flex: 1;
  min-width: 0;
}
.muscle-summary h4 {
  margin-top: 0;
}
.muscle-summary small {
  display: block;
  font-size: 14px;
  line-height: 1.5;
  margin-top: 8px;
}
.technique {
  padding-left: 28px;
  margin: 0;
}
.technique li {
  padding: 5px 0 5px 5px;
}
.technique li::marker {
  color: #ff9da5;
  font-weight: 800;
}
.avoid {
  border-top: 1px solid #3c4d68;
  margin-top: 16px;
}
.safety {
  border-left: 3px solid #ed535e;
  padding-left: 14px;
}
.exercise-check {
  display: flex;
  align-items: center;
  gap: 14px;
  min-height: 60px;
  border: 1px solid #485b75;
  border-radius: 12px;
  padding: 12px 16px;
  font-size: 18px;
  font-weight: 700;
  cursor: pointer;
  margin-top: 18px;
}
.exercise-check input {
  width: 26px;
  height: 26px;
  flex: none;
  margin: 0;
}
.exercise.is-done .exercise-check {
  background: #402530;
  border-color: #ed535e;
}
.session-status {
  display: flex;
  gap: 18px;
  flex-wrap: wrap;
  justify-content: space-between;
  background: #15243a;
  border-radius: 12px;
  padding: 16px;
  font-size: 16px;
}
.session-end {
  max-width: 780px;
  margin: 20px auto;
}
.restore-inline {
  border: 2px solid #ed535e;
  padding: 18px;
  border-radius: 14px;
  margin: 20px 0;
}
#boxing {
  max-width: 780px;
  margin: 20px auto;
}
@media (max-width: 680px) {
  #sessions .exercise {
    padding: 16px;
  }
  .infographic {
    padding: 16px;
  }
  .muscle-summary {
    flex-direction: column;
    align-items: flex-start;
    gap: 12px;
  }
  .infographic .anatomy {
    width: 220px;
    align-self: center;
  }
  .infographic p,
  .infographic li {
    font-size: 18px;
  }
  .photos.schematic {
    gap: 14px;
  }
}
@media (prefers-reduced-motion: reduce) {
  .session-choice {
    transition: none;
  }
}

.photos img {
  height: auto;
}
@media (max-width: 680px) {
  .photos {
    grid-template-columns: 1fr;
  }
  .photos figcaption {
    font-size: 16px;
  }
}