@charset "UTF-8";
:root{--bg:#f5f5ef;--surface:#fffefa;--ink:#172b25;--muted:#626d64;--green:#275b45;--lime:#dbefb8;--line:#dce1d6;--red:#9a3730;--radius:20px;--shadow:0 12px 36px #1e382508;font-family:Inter,ui-sans-serif,system-ui,-apple-system,BlinkMacSystemFont,"Segoe UI",sans-serif;font-size:16px;color:var(--ink);background:var(--bg);font-synthesis:none}*{box-sizing:border-box}body{margin:0}a{color:var(--green);text-underline-offset:4px}a:hover{text-decoration-thickness:2px}button,input,select,textarea{font:inherit}button,a,input,select,textarea{touch-action:manipulation}button,.button{min-height:48px;border-radius:12px;padding:12px 20px;font-size:.92rem;font-weight:650;border:1px solid transparent;cursor:pointer;display:inline-flex;align-items:center;justify-content:center;gap:12px;text-decoration:none;line-height:1.35}button:hover,.button:hover{filter:brightness(.96)}button:disabled{opacity:.55;cursor:wait}.primary{background:var(--green);color:#fff}.secondary{background:transparent;border-color:var(--line);color:var(--ink)}.inverse{color:var(--ink);background:var(--lime)}.wide{width:100%}.text-link{font-weight:650;text-decoration:none;font-size:.9rem}.topbar{max-width:1120px;margin:0 auto;display:flex;justify-content:space-between;align-items:center;padding:28px 36px 20px}.wordmark{font-size:28px;font-weight:750;letter-spacing:-1.8px;color:var(--ink);display:flex;align-items:center;text-decoration:none;gap:7px}.wordmark-dot{color:var(--green);margin-left:-8px}.brandmark{font-style:italic;background:var(--green);width:31px;height:31px;border-radius:10px;color:var(--lime);text-align:center;line-height:27px;margin-right:4px;font-family:Georgia,serif;letter-spacing:-2px}.avatar{height:43px;width:43px;border-radius:50%;background:#e3e8d8;color:var(--green);display:grid;place-items:center;text-decoration:none;font-weight:700;border:1px solid #d4ddc8}.shell{max-width:1120px;margin:0 auto;padding:26px 36px 125px}.page-heading{display:flex;align-items:center;justify-content:space-between;gap:20px;margin-bottom:28px}.page-heading h1{margin-top:9px}h1,h2,h3,p{overflow-wrap:anywhere}h1{font-size:clamp(2rem,5vw,3.2rem);line-height:1.06;letter-spacing:-1.8px;margin:10px 0 15px;font-weight:600}h2{font-size:1.28rem;line-height:1.3;letter-spacing:-.5px;margin:10px 0}h3{font-size:1.05rem;margin:10px 0}p{line-height:1.6;margin:10px 0 16px}.eyebrow{text-transform:uppercase;letter-spacing:1.6px;font-size:.66rem;font-weight:750;line-height:1.5;margin:0 0 9px}.muted{color:var(--muted)}.small,small{font-size:.79rem;line-height:1.6}.accent{color:var(--green)}.card{background:var(--surface);border:1px solid var(--line);border-radius:var(--radius);padding:26px;margin-bottom:20px;box-shadow:var(--shadow)}.hero-card{background:var(--green);color:#fff;border-radius:24px;padding:32px 34px;display:flex;align-items:center;justify-content:space-between;gap:25px;position:relative;overflow:hidden}.hero-card h2{font-size:clamp(1.6rem,3.5vw,2.3rem);font-weight:500;letter-spacing:-.9px;max-width:540px}.hero-card p{color:#e0ebda;font-size:.94rem;max-width:520px}.hero-card>.button{flex-shrink:0}.pill{display:inline-block;padding:5px 10px;border-radius:7px;background:#ecefe5;font-size:.68rem;font-weight:700;letter-spacing:.3px;line-height:1.5}.pill.light{background:#fff2;color:#eff9de}.pill.green{background:var(--lime);color:#264a29}.intake-banner{display:flex;align-items:center;gap:16px;padding:21px 0;margin:6px 0 20px;color:var(--ink);text-decoration:none;border-bottom:1px solid var(--line)}.intake-banner p{font-size:.8rem;color:var(--muted);margin:4px 0 0}.intake-banner>span:last-child{margin-left:auto}.step-badge{width:34px;height:34px;flex-shrink:0;border-radius:10px;background:#e9eedf;display:grid;place-items:center;font-size:.76rem;color:var(--green);font-weight:700}.section-heading{display:flex;justify-content:space-between;align-items:center;gap:15px;margin:30px 0 17px}.section-heading h2{margin:0}.section-heading a{font-size:.8rem;text-decoration:none}.section-heading p{margin-bottom:0}.quick-grid{display:grid;grid-template-columns:repeat(3,1fr);gap:16px}.quick-card{display:flex;flex-direction:column;gap:10px;background:var(--surface);border:1px solid var(--line);border-radius:18px;padding:22px;color:var(--ink);text-decoration:none}.quick-card:hover{border-color:var(--green)}.quick-icon{font-size:1.5rem;color:var(--green);margin-bottom:6px}.quick-card>span:last-child{font-size:.77rem;color:var(--muted)}.two-columns{display:grid;grid-template-columns:1fr 1fr;gap:26px}.two-columns>*,.quick-grid>*,.exercise-grid>*{min-width:0}.profile-columns{grid-template-columns:1.35fr 1fr}.list-row{display:flex;align-items:center;gap:15px;padding:16px 2px;border-bottom:1px solid var(--line);color:var(--ink);text-decoration:none}.list-row strong{display:block;font-size:.94rem}.list-row small{display:block;color:var(--muted);margin-top:4px}.row-arrow{margin-left:auto;font-size:1.4rem;color:var(--green)}.date-chip{background:#e8ecdf;border-radius:10px;padding:9px 12px;line-height:1;font-size:1.15rem;text-align:center;font-weight:650}.date-chip small{font-size:.6rem;text-transform:uppercase;letter-spacing:.8px}.session-dot{height:10px;width:10px;background:#d0b57b;border-radius:50%;margin:10px}.session-dot.done{background:var(--green)}.bottom-nav{position:fixed;z-index:10;bottom:18px;left:50%;transform:translateX(-50%);width:min(520px,calc(100% - 24px));background:#fffefaed;backdrop-filter:blur(18px);box-shadow:0 10px 40px #173b231c;border:1px solid #d5decf;border-radius:20px;padding:7px;display:flex;justify-content:space-between}.bottom-nav a{display:flex;align-items:center;justify-content:center;flex:1;gap:5px;flex-direction:column;font-size:.64rem;text-decoration:none;color:var(--muted);padding:5px 3px;border-radius:13px;min-height:54px}.bottom-nav a>span{font-size:1.3rem;line-height:1.15;font-weight:500}.bottom-nav a[aria-current]{color:var(--green);background:#e8efdd;font-weight:750}.privacy-note{font-size:.65rem;color:#7a8578;text-align:center;letter-spacing:.4px;margin-top:50px}.empty{text-align:center;padding:50px 25px;border:1px dashed #cbd7c3;border-radius:20px;color:var(--muted);margin:25px 0}.empty h1,.empty h2{color:var(--ink)}.empty.compact{text-align:left;padding:22px;font-size:.85rem;margin:0}.empty.compact p{margin-top:0}.notice{padding:15px 18px;background:#eaf1df;color:#2d5136;border-radius:12px;font-size:.86rem;border:1px solid #d8e4cd}.notice.error{background:#fff0e9;border-color:#f0c8b9;color:var(--red)}.notice.success{background:#e9f2e5}.field{margin:0 0 19px}label{display:block;font-size:.84rem;font-weight:600;margin:12px 0 7px;color:var(--ink)}input,select,textarea{width:100%;min-height:48px;background:#fff;color:var(--ink);border:1px solid #cdd6c8;border-radius:10px;padding:12px;font-size:1rem;max-width:100%;line-height:1.4}textarea{resize:vertical}input[type=checkbox]{width:21px;min-height:21px;flex-shrink:0;accent-color:var(--green)}input[type=hidden]{display:none}.checkbox-field{display:flex;gap:12px;align-items:flex-start}.checkbox-field label{margin:0;line-height:1.5}.help{color:var(--muted);margin-top:7px}.help ul{padding-left:18px}.field-error,.errorlist{font-size:.8rem;color:var(--red);padding-left:0;list-style:none}.errorlist{margin:8px 0 14px}.field-error{margin:5px 0}.form-card{max-width:720px}.back{display:inline-flex;align-items:center;min-height:44px;font-size:.8rem;text-decoration:none;margin-bottom:15px}.action-row{display:flex;flex-wrap:wrap;gap:12px;margin:20px 0}.action-row form{margin:0}.plan-list-card{display:flex;justify-content:space-between;align-items:center;gap:15px;text-decoration:none;color:var(--ink)}.plan-list-card:hover{border-color:#8ca386}.plan-list-card h2{margin-top:15px}.plan-list-card p{margin:6px 0}.searchbar{display:flex;gap:10px}.exercise-grid{display:grid;grid-template-columns:repeat(3,1fr);gap:16px;margin-top:25px}.exercise-card{display:flex;flex-direction:column;color:var(--ink);text-decoration:none;margin:0;padding:22px}.exercise-card h2{font-size:1.1rem;margin-top:7px}.exercise-card p{font-size:.8rem;color:var(--muted)}.exercise-card .text-link{margin-top:auto;padding-top:22px;color:var(--green)}.tag-row{display:flex;gap:6px;flex-wrap:wrap}.tag{font-size:.65rem;border-radius:5px;padding:4px 7px;background:#eef0e8;color:#526249}dt{font-size:.8rem;font-weight:700;margin-top:16px}dd{margin:5px 0 16px;line-height:1.6;font-size:.9rem}dl{margin-top:0}.rules-list dt{font-size:.94rem}.rules-list dd{font-size:.85rem;color:var(--muted);margin-bottom:23px}.plan-movement{padding:20px 0;border-top:1px solid var(--line);display:flex;justify-content:space-between;gap:20px}.plan-movement a{color:var(--ink);text-decoration:none;font-size:.94rem}.prescription{display:flex;flex-direction:column;gap:5px;text-align:right;flex-shrink:0;font-size:.8rem}.prescription span{font-size:.72rem;color:var(--muted)}.day-card>.section-heading{margin-top:0}.confirm-card{background:#f1f7e8}.builder-day h2{margin:0}.builder-item{border-top:1px solid var(--line);margin-top:20px;padding-top:10px}.builder-fields{display:grid;grid-template-columns:repeat(4,1fr);gap:10px}.builder-fields label{font-size:.72rem}.builder-controls{display:flex;align-items:center;gap:10px}.builder-controls input{flex:1;font-weight:650}.delete-button{padding:10px 13px;background:transparent;color:var(--red);border:1px solid var(--line)}.rest-timer{display:flex;align-items:center;justify-content:space-between;background:#e9efdf;margin:30px 0}.rest-timer output{font-size:2.7rem;font-variant-numeric:tabular-nums;letter-spacing:-1px;line-height:1.1}.rest-timer p{margin-bottom:0}.timer-controls{display:grid;grid-template-columns:100px 1fr;gap:8px}.timer-controls label{grid-column:1/-1;margin:0;font-size:.7rem}.timer-controls button:last-child{grid-column:1/-1;min-height:35px;padding:5px}.movement-heading{display:flex;align-items:flex-start;gap:13px}.movement-heading h2{margin-top:2px;font-size:1.1rem}.movement-heading a{color:var(--ink);text-decoration:none}.movement-heading p{margin:5px 0 15px}.target-row{display:flex;flex-wrap:wrap;gap:7px 17px;font-size:.76rem;padding:13px 0 16px}.previous-reference{font-size:.75rem;color:#606c59;padding:12px 15px;background:#f2f4ec;border-radius:10px}table{border-collapse:collapse;width:100%;font-size:.8rem;text-align:left}th{font-size:.65rem;letter-spacing:.5px;color:var(--muted);font-weight:650;text-transform:uppercase;white-space:nowrap}th,td{border-bottom:1px solid var(--line);padding:13px 10px;vertical-align:middle}td:first-child,th:first-child{padding-left:0}td:last-child,th:last-child{padding-right:0}caption{font-size:.75rem;text-align:left;color:var(--muted);padding:15px 0}.table-scroll{overflow-x:auto;max-width:100%;overscroll-behavior-x:contain}.series-form{max-width:640px}.series-form .field{margin-bottom:17px}.journal-record{display:block;text-decoration:none;color:var(--ink);padding:20px}.journal-record p{font-size:.8rem;margin:6px 0}.metric{font-size:2.5rem;letter-spacing:-1.5px;font-weight:550;line-height:1.3;display:block}.metric small{font-size:1rem;letter-spacing:0;font-weight:400}.journal-record .metric{font-size:1.8rem;margin-top:8px}.calendar-week-labels{display:grid;grid-template-columns:repeat(7,1fr);text-align:center;font-size:.68rem;color:var(--muted);margin:15px 0}.calendar-grid{display:grid;grid-template-columns:repeat(7,minmax(0,1fr));border-top:1px solid var(--line);border-left:1px solid var(--line)}.calendar-cell{border-right:1px solid var(--line);border-bottom:1px solid var(--line);min-height:90px;padding:8px;min-width:0}.calendar-cell time{font-size:.74rem}.calendar-cell.outside{opacity:.35}.calendar-slot{display:block;font-size:.65rem;background:#e2edda;color:var(--green);padding:5px;border-radius:5px;margin-top:7px;text-decoration:none;overflow-wrap:anywhere;min-height:30px}.calendar-arrow{min-width:44px;min-height:44px;display:grid;place-items:center;border:1px solid var(--line);border-radius:50%}.calendar-card>.section-heading{margin:0}.block-row{display:flex;justify-content:space-between;gap:15px;align-items:center;text-decoration:none;color:var(--ink)}.block-row p{margin:7px 0}.block-row small{color:var(--muted)}.filters{display:grid;grid-template-columns:1fr 2fr auto;gap:15px;align-items:end}.filters label{margin-top:0}.stats-grid{display:grid;grid-template-columns:repeat(3,1fr);gap:16px}.stats-grid .card{padding:22px}.trend-chart{width:100%;height:auto;max-height:260px;display:block}.chart-axis{stroke:var(--line);stroke-width:1}.chart-line{fill:none;stroke:var(--green);stroke-width:3}.chart-dot{fill:var(--green);stroke:var(--surface);stroke-width:2}.delta-list{background:#eff5e6;border-radius:12px;padding:5px 20px}.proposal-card details{margin:20px 0}summary{cursor:pointer;line-height:1.5;font-weight:600;font-size:.85rem;padding:8px 0;min-height:40px}details summary::marker{color:var(--green)}details p{font-size:.85rem}.login-layout{display:grid;grid-template-columns:1fr 1fr;gap:80px;align-items:center;min-height:66vh}.login-intro h1{font-size:clamp(3.2rem,7vw,5.4rem);line-height:.98;letter-spacing:-4px;font-weight:500;margin:20px 0 30px}.lead{font-size:1.05rem;color:var(--muted)}.login-card{padding:35px}.login-card button{margin-top:24px}.login-card h2{font-size:1.6rem;letter-spacing:-.8px;margin-top:16px}.rhythm-art{height:75px;display:flex;align-items:center;gap:10px;margin-top:40px}.rhythm-art span{width:13px;background:var(--green);border-radius:10px;height:24px;transform:rotate(16deg)}.rhythm-art span:nth-child(2){height:48px}.rhythm-art span:nth-child(3){height:73px}.rhythm-art span:nth-child(4){height:58px}.rhythm-art span:nth-child(5){height:40px}.rhythm-art span:nth-child(6){height:20px;background:#95b37b}.skip{position:absolute;top:-100px;left:15px;padding:15px;background:var(--surface);z-index:30}.skip:focus{top:15px}.sr-only{position:absolute;width:1px;height:1px;padding:0;overflow:hidden;clip:rect(0,0,0,0);white-space:nowrap;border:0}:focus-visible{outline:3px solid #7b9c4a;outline-offset:4px}button:focus-visible,input:focus-visible,select:focus-visible,textarea:focus-visible{outline-offset:2px}.draft-status{font-size:.75rem;color:var(--muted);margin:10px 0}.draft-recovery{padding:12px 15px;background:#fff5df;border:1px solid #e8d7ae;border-radius:12px;margin-bottom:15px;font-size:.8rem}.draft-recovery button{min-height:35px;font-size:.75rem;padding:8px 10px;margin-left:10px}.network-status{position:fixed;top:0;left:0;right:0;z-index:50;margin:0;text-align:center;background:#8f3d2a;color:white;padding:10px;font-size:.8rem}.week-volume{margin-top:20px}
@media(max-width:760px){.topbar{padding:20px 20px 10px}.shell{padding:22px 20px 120px}.page-heading{display:block;margin-bottom:24px}.page-heading>.button,.page-heading>.text-link{margin-top:12px}.page-heading h1{font-size:2.4rem}.hero-card{display:block;padding:27px 24px;border-radius:21px}.hero-card h2{font-size:1.8rem;line-height:1.13}.hero-card>.button{margin-top:10px}.quick-grid{grid-template-columns:1fr;gap:10px}.quick-card{display:grid;grid-template-columns:34px 1fr;gap:4px 12px;padding:17px 20px;border-radius:15px}.quick-icon{grid-row:1/3;margin:0;align-self:center}.quick-card strong{font-size:.9rem}.quick-card>span:last-child{font-size:.73rem}.two-columns,.profile-columns{grid-template-columns:1fr;gap:10px}.section-heading{margin-top:28px;align-items:flex-start}.section-heading h2{font-size:1.1rem}.section-heading>span{font-size:.65rem}.card{padding:21px;border-radius:17px}.exercise-grid{grid-template-columns:1fr 1fr;gap:10px}.exercise-card{padding:17px 14px}.exercise-card h2{font-size:.93rem}.exercise-card .eyebrow{font-size:.56rem;letter-spacing:1px}.exercise-card p{font-size:.7rem}.exercise-card .text-link{font-size:.75rem}.tag{font-size:.59rem;padding:3px 5px}.plan-movement{display:block;padding:18px 0}.prescription{text-align:left;margin-top:10px;gap:3px}.day-card>.section-heading{align-items:center}.day-card button{font-size:.78rem;padding:12px}.searchbar .primary{padding:12px 16px}.builder-fields{grid-template-columns:1fr 1fr}.rest-timer{padding:20px;gap:16px;align-items:flex-start}.rest-timer output{font-size:2.4rem}.rest-timer .eyebrow{font-size:.6rem}.rest-timer>div:first-child{min-width:110px}.timer-controls{grid-template-columns:1fr;width:145px;gap:7px}.timer-controls button{padding:9px;font-size:.7rem;min-height:38px}.timer-controls input{min-height:40px;padding:7px}.timer-controls label{font-size:.65rem}.rest-timer #timer-status{font-size:.66rem;max-width:130px}.target-row{gap:5px 13px;font-size:.69rem}.movement-heading h2{font-size:1rem}.movement-heading .step-badge{width:28px;height:28px;border-radius:8px}th,td{padding:12px 8px}td{font-size:.72rem}.table-scroll table{min-width:420px}.calendar-card{padding:15px 10px}.calendar-card h2{font-size:1.1rem}.calendar-cell{padding:5px 3px;min-height:65px}.calendar-cell time{font-size:.65rem}.calendar-slot{font-size:.53rem;padding:4px 2px}.calendar-week-labels{font-size:.59rem}.block-row{display:block}.block-row>span{display:block;margin-top:15px;font-size:.8rem}.stats-grid{gap:9px}.stats-grid .card{padding:15px 12px}.stats-grid .eyebrow{font-size:.51rem;letter-spacing:.6px;min-height:26px}.stats-grid .metric{font-size:1.75rem}.stats-grid .metric small{font-size:.75rem}.stats-grid .small{font-size:.6rem}.filters{grid-template-columns:1fr 1fr;gap:10px}.filters>.primary{grid-column:1/-1}.login-layout{display:block;min-height:auto}.login-intro .eyebrow{margin-top:5px}.login-intro h1{font-size:3.5rem;letter-spacing:-2.8px;margin:15px 0}.login-intro .lead{font-size:.94rem;margin-bottom:25px}.login-intro .lead br{display:none}.rhythm-art{display:none}.login-card{padding:25px}.login-card h2{font-size:1.4rem}.privacy-note{font-size:.58rem}.intake-banner{gap:12px}.intake-banner strong{font-size:.84rem}.intake-banner p{font-size:.73rem}.bottom-nav{bottom:max(10px,env(safe-area-inset-bottom));border-radius:19px}.action-row>.button,.action-row>form{flex:1 1 auto}.action-row>form>button{width:100%}.page-heading p{font-size:.88rem}.small{font-size:.75rem}}
@media(prefers-reduced-motion:reduce){*{scroll-behavior:auto!important;animation:none!important;transition:none!important}}

.series-quick-fields{display:grid;grid-template-columns:1fr 1fr;gap:0 16px}.series-more{margin:18px 0}.series-quick-fields .field{min-width:0}.series-form .checkbox-field{margin-top:10px}

.bottom-nav>a,.bottom-nav>.nav-more{flex:1 1 0;min-width:0}.nav-more{position:relative}.nav-more>summary{display:flex;flex-direction:column;align-items:center;justify-content:center;gap:5px;min-height:54px;padding:5px 3px;border-radius:13px;font-size:.64rem;font-weight:400;color:var(--muted);list-style:none}.nav-more>summary::-webkit-details-marker{display:none}.nav-more[open]>summary,.nav-more>summary[aria-current=page]{background:#e5eedc;color:var(--green)}.nav-more-panel{position:absolute;bottom:calc(100% + 14px);right:0;width:min(290px,82vw);max-height:calc(100dvh - 140px);overflow-y:auto;padding:8px;background:var(--surface);border:1px solid var(--line);border-radius:17px;box-shadow:0 12px 40px #173b2333}.bottom-nav .nav-more-panel a{display:flex;flex-direction:row;justify-content:flex-start;flex:none;padding:13px 16px;min-height:48px;font-size:.9rem;white-space:normal}.nav-more-panel a:hover{background:#e5eedc}pre{white-space:pre-wrap;overflow-wrap:anywhere;word-break:break-word}

.exercise-demo{margin:1rem 0;padding:1rem;border:1px solid var(--line,#dfe5e1);border-radius:16px;background:var(--surface,#fff)}
.exercise-demo summary{cursor:pointer;font-weight:700;min-height:44px;align-content:center;overflow-wrap:anywhere}
.demo-viewer{max-width:34rem}
.demo-viewer img{display:block;width:100%;max-width:280px;height:auto;border-radius:12px;background:#fff;margin:.75rem 0}
.demo-viewer img[hidden]{display:none}