@charset "UTF-8";
[hidden]{display:none!important}
:root{--paper:#f2efe8;--surface:#fbfaf6;--ink:#242721;--muted:#6c7065;--line:#d9d9cd;--accent:#bb4c29;--soft:#f7dfd2;--green:#42614b;--radius:18px;--ease:cubic-bezier(.2,.8,.2,1);font-family:Inter,"Segoe UI",Arial,sans-serif;color:var(--ink);background:var(--paper);font-synthesis:none}
*{box-sizing:border-box}body{margin:0}button,input,select,textarea{font:inherit}button,a,input,select,summary{touch-action:manipulation}button{cursor:pointer}button:disabled{opacity:.45;cursor:default}button,a{-webkit-tap-highlight-color:transparent}a{color:var(--accent);text-underline-offset:3px}button:focus-visible,a:focus-visible,input:focus-visible,select:focus-visible,summary:focus-visible{outline:3px solid var(--accent);outline-offset:4px}button{border:0}h1,h2,h3,p{margin:0}h1{font-size:clamp(38px,5.3vw,64px);letter-spacing:-2px;line-height:1.07;font-weight:650}h2{font-size:29px;letter-spacing:-1px;font-weight:650}h3{font-size:19px;letter-spacing:-.4px;font-weight:620}p{line-height:1.55}.muted{color:var(--muted)}.eyebrow{font-size:11px;font-weight:700;letter-spacing:1.6px;text-transform:uppercase}.shell{max-width:1040px;margin:auto;padding:0 40px 115px}.topbar{display:flex;align-items:center;justify-content:space-between;height:90px;border-bottom:1px solid var(--line);gap:20px}.brand{display:flex;align-items:center;gap:9px;font-weight:850;font-size:19px;letter-spacing:1px}.brand img{width:32px;height:32px;border-radius:7px}.topmeta{display:flex;align-items:center;gap:9px;color:var(--muted);font-size:12px}.dot{width:7px;height:7px;border-radius:50%;background:var(--green)}.dot.off{background:var(--accent)}.page{animation:enter .3s var(--ease)}.intro{display:flex;align-items:flex-end;justify-content:space-between;gap:30px;margin:36px 0 28px}.intro .eyebrow{color:var(--accent);margin-bottom:13px}.intro p{max-width:290px;color:var(--muted);font-size:14px}.phasebar{display:flex;align-items:center;gap:15px;padding:16px 0;border-top:1px solid var(--line);border-bottom:1px solid var(--line);font-size:12px}.phasebar b{font-size:13px}.phasebar .steps{display:flex;gap:5px;margin-left:auto}.steps i{height:4px;width:27px;background:var(--line)}.steps i.filled{background:var(--accent)}.hero{display:grid;grid-template-columns:1.15fr 1fr;background:var(--ink);color:var(--paper);margin-top:26px;border-radius:var(--radius);overflow:hidden;min-height:287px}.hero-content{padding:30px}.hero .eyebrow{color:#bfc2b5}.hero h2{margin:10px 0;font-size:39px;font-weight:550}.hero p{color:#bfc2b5;font-size:13px;margin-bottom:24px}.hero .btn{background:#ee754a;color:#1c211b}.hero-art{position:relative;display:flex;flex-direction:column;justify-content:center;align-items:center;overflow:hidden;border-left:1px solid #45483f;background:repeating-linear-gradient(0deg,transparent,transparent 35px,#ffffff07 36px),repeating-linear-gradient(90deg,transparent,transparent 35px,#ffffff07 36px)}.hero-letter{position:absolute;font-family:Georgia,serif;font-style:italic;font-size:250px;color:#ffffff0a;line-height:1;right:12px;top:-15px}.barbell{width:85%;max-width:310px;filter:drop-shadow(0 12px 15px #0005);transform:rotate(-17deg);transition:transform .6s var(--ease)}.hero:hover .barbell{transform:rotate(-12deg) translateY(-6px)}.hero-art .caption{position:absolute;bottom:25px;left:28px;font-size:10px;color:#bfc2b5;letter-spacing:1.8px}.btn{display:inline-flex;align-items:center;justify-content:center;gap:12px;min-height:48px;padding:13px 22px;border-radius:10px;background:var(--ink);color:var(--paper);font-weight:600;font-size:14px;transition:background .18s,transform .18s;text-decoration:none}.btn:hover{background:#3f443a}.btn:active{transform:scale(.98)}.btn svg{width:18px;height:18px}.btn.wide{width:100%}.btn.accent{background:var(--accent);color:white}.btn.secondary{background:var(--surface);border:1px solid var(--line);color:var(--ink)}.btn.small{min-height:42px;padding:10px 15px;font-size:13px}.stats{display:grid;grid-template-columns:repeat(3,1fr);margin:24px 0 30px}.stat{border-left:1px solid var(--line);padding:0 23px}.stat:first-child{border-left:0;padding-left:0}.stat strong{font-size:34px;letter-spacing:-1.5px;display:block;font-weight:550}.stat span{font-size:12px;color:var(--muted)}.section-head{display:flex;align-items:center;justify-content:space-between;gap:15px;margin:30px 0 17px}.section-head h2{font-size:23px}.section-head span{color:var(--muted);font-size:12px}.exercise-row{display:flex;align-items:center;gap:18px;padding:20px 0;border-bottom:1px solid var(--line);text-align:left;width:100%;background:transparent;color:var(--ink)}.exercise-row .number{font-size:12px;align-self:flex-start;color:var(--muted);padding-top:4px;min-width:21px}.exercise-row .name{flex:1}.exercise-row p{font-size:12px;color:var(--muted);margin-top:5px}.exercise-row .target{font-size:16px;white-space:nowrap;text-align:right}.target small{font-size:11px;color:var(--muted);display:block;margin-top:6px}.row-arrow{color:var(--muted);font-size:20px}.coach{display:flex;gap:20px;background:var(--surface);border:1px solid var(--line);border-radius:var(--radius);padding:23px;margin:24px 0}.coach-mark{background:var(--soft);color:var(--accent);width:38px;height:38px;flex:none;display:grid;place-items:center;border-radius:50%;font-size:21px}.coach h3{font-size:16px}.coach p{font-size:13px;color:var(--muted);margin:8px 0}.coach .btn{margin-top:8px}.notice{border-left:3px solid var(--accent);padding:11px 15px;background:var(--soft);font-size:13px;line-height:1.55;margin:16px 0}.notice.green{background:#e5ece0;border-color:var(--green)}.nav{position:fixed;bottom:20px;left:50%;transform:translateX(-50%);display:grid;grid-template-columns:repeat(4,1fr);width:min(450px,calc(100% - 32px));padding:7px;background:#242721f5;color:var(--paper);border-radius:16px;box-shadow:0 9px 30px #0002;z-index:10;backdrop-filter:blur(12px)}.nav button{background:none;color:#b9bdb0;min-height:53px;border-radius:10px;display:flex;flex-direction:column;gap:5px;align-items:center;justify-content:center;font-size:10px}.nav button.active{background:#42463b;color:#f5d5c3}.nav svg{width:19px;height:19px;stroke-width:1.6}.linkbtn{background:none;color:var(--accent);font-size:13px;min-height:44px;padding:10px 0;text-align:left}.login{max-width:560px;margin:60px auto;padding:0 26px}.login .brand{margin-bottom:55px}.login h1{font-size:62px}.login h1 em{color:var(--accent);font-family:Georgia,serif;font-weight:500}.login p{color:var(--muted);margin:20px 0 30px}.login form{margin-top:28px}.login .footer{font-size:11px;margin-top:38px;padding-top:20px;border-top:1px solid var(--line)}label{display:block;font-size:12px;font-weight:600;margin:13px 0 6px}input,select,textarea{background:var(--surface);border:1px solid var(--line);border-radius:9px;color:var(--ink);min-height:48px;padding:11px 12px;width:100%;max-width:100%}input[type=checkbox]{width:20px;min-height:20px;accent-color:var(--accent);margin:0;flex:none}input[type=number]{font-variant-numeric:tabular-nums;-moz-appearance:textfield}input::-webkit-inner-spin-button{display:none}.checklabel{display:flex;align-items:center;gap:11px;min-height:42px;line-height:1.45;font-size:13px;font-weight:400}.fieldgrid{display:grid;grid-template-columns:1fr 1fr;gap:0 14px}.error{color:#9c2d18;font-size:13px;margin-top:15px;line-height:1.5}.formpanel{background:var(--surface);border:1px solid var(--line);padding:24px;border-radius:var(--radius);margin:22px 0}.formpanel .btn{margin-top:20px}.smalltext{font-size:12px;color:var(--muted);line-height:1.6}.workout-head{padding-top:28px}.workout-head h1{font-size:36px;margin:12px 0}.workout-top{display:flex;justify-content:space-between;align-items:center;gap:12px}.workout-progress{height:4px;background:var(--line);margin:20px 0}.workout-progress div{height:100%;background:var(--accent);transition:width .35s}.active-exercise{background:var(--surface);border:1px solid var(--line);border-radius:var(--radius);padding:25px;margin:22px 0}.active-exercise .eyebrow{color:var(--accent)}.active-exercise h2{margin:12px 0;font-size:29px}.prescription{display:flex;gap:18px;align-items:center;margin:20px 0}.prescription strong{font-size:32px;letter-spacing:-1px}.prescription span{font-size:12px;color:var(--muted)}.prescription .divider{width:1px;height:40px;background:var(--line)}.reason{font-size:12px;color:var(--muted);line-height:1.6;border-top:1px solid var(--line);padding-top:15px}.previous{font-size:12px;color:var(--green);margin:12px 0}.set-head,.set-row{display:grid;grid-template-columns:27px minmax(60px,1fr) minmax(50px,1fr) minmax(48px,.7fr) 46px;gap:8px;align-items:center}.set-head{margin:25px 0 9px;font-size:10px;color:var(--muted)}.set-row{margin:9px 0}.set-row input,.set-row select{padding:10px 6px;text-align:center;font-size:17px;height:51px;min-width:0}.set-num{font-size:12px;color:var(--muted)}.set-done{height:48px;background:var(--paper);border:1px solid var(--line);border-radius:9px;color:var(--muted);font-size:21px}.set-row.done input,.set-row.done select{background:#e6eddf;border-color:#cbd4c5}.set-row.done .set-done{background:var(--green);color:white}.set-checks{display:flex;justify-content:space-between;gap:10px}.set-checks label{font-size:11px}.timer{border:1px solid var(--line);padding:18px;border-radius:12px;background:var(--paper);display:flex;align-items:center;justify-content:space-between;gap:10px;margin:20px 0}.timer strong{font-size:32px;font-variant-numeric:tabular-nums;letter-spacing:-1px}.timer .eyebrow{color:var(--muted);font-size:9px}.timer button{background:none;color:var(--accent);min-height:44px;padding:5px;font-size:13px}.exercise-actions{display:flex;justify-content:space-between;gap:15px;align-items:center;margin-top:20px}.exercise-actions button{flex:1}.warmup{margin:16px 0;font-size:13px;line-height:1.6;padding:16px;background:var(--paper);border-radius:12px}.warmup b{display:block;margin-bottom:5px}.workout-queue{display:flex;gap:7px;overflow-x:auto;padding:5px 0 15px}.workout-queue button{flex:none;background:var(--surface);border:1px solid var(--line);color:var(--muted);border-radius:50%;width:40px;height:40px;font-size:12px}.workout-queue button.current{border-color:var(--accent);color:var(--accent)}.workout-queue button.finished{background:var(--green);color:white;border-color:var(--green)}details{border-top:1px solid var(--line);padding:12px 0}summary{cursor:pointer;font-size:13px;font-weight:600;min-height:34px;display:flex;align-items:center;justify-content:space-between;list-style:none}summary::after{content:'+';font-size:20px;color:var(--accent)}details[open] summary::after{content:'−'}details ol{padding-left:20px;font-size:13px;line-height:1.65}details li{padding-left:3px;margin:8px 0}.video-frame{aspect-ratio:16/9;width:100%;border:0;border-radius:10px;background:#242721;margin-top:15px}.video-button{width:100%;margin:12px 0}.tech-meta{display:flex;gap:8px;flex-wrap:wrap;margin:14px 0}.tag{background:var(--paper);padding:6px 9px;border-radius:5px;font-size:11px;color:var(--muted)}.tech-list{margin-top:20px}.filter{display:flex;gap:7px;overflow-x:auto;padding:10px 0 6px}.filter button{white-space:nowrap;min-height:38px;background:var(--surface);color:var(--muted);border:1px solid var(--line);padding:8px 14px;border-radius:24px;font-size:12px}.filter .selected{background:var(--ink);color:var(--paper);border-color:var(--ink)}.history-item{border-top:1px solid var(--line);padding:19px 0}.history-title{display:flex;justify-content:space-between;align-items:center;gap:15px}.history-title p{font-size:12px;color:var(--muted);margin-top:5px}.history-sets{font-size:13px;line-height:1.9;margin-top:12px}.history-sets b{display:block;font-weight:550}.chart-panel{margin:26px 0;padding:23px;background:var(--surface);border-radius:var(--radius);border:1px solid var(--line)}.chart-panel select{margin:15px 0;max-width:300px}.chart-panel svg{width:100%;height:170px;overflow:visible}.chart-labels{display:flex;justify-content:space-between;font-size:10px;color:var(--muted);gap:20px}.empty{padding:38px 25px;border:1px dashed var(--line);border-radius:var(--radius);text-align:center}.empty h3{margin:8px 0}.empty p{font-size:13px;color:var(--muted)}.method{font-size:13px;line-height:1.7}.method p{margin:10px 0}.method a{display:block;margin:10px 0}.profile-note{font-size:12px;color:var(--muted);line-height:1.6;margin:12px 0}.toast{position:fixed;left:50%;bottom:108px;transform:translate(-50%,15px);max-width:calc(100% - 35px);width:max-content;border-radius:10px;background:var(--ink);color:var(--paper);padding:14px 20px;font-size:13px;opacity:0;pointer-events:none;z-index:30;transition:opacity .2s,transform .2s}.toast.show{opacity:1;transform:translate(-50%,0)}dialog{border:0;max-width:550px;width:calc(100% - 28px);max-height:88dvh;padding:25px;background:var(--surface);color:var(--ink);border-radius:var(--radius);overflow:auto}dialog::backdrop{background:#15191080;backdrop-filter:blur(4px)}.dialog-head{display:flex;justify-content:space-between;align-items:center;gap:15px}.dialog-head button{font-size:24px;background:none;color:var(--ink);width:44px;height:44px}.dialog-head h2{font-size:24px}.dialog-content{margin-top:15px}.loading{margin:100px auto;text-align:center;font-size:24px;letter-spacing:2px;font-weight:750}.loading span{display:block;font-weight:400;font-size:13px;letter-spacing:0;margin-top:15px}.finish-summary{display:grid;grid-template-columns:repeat(2,1fr);gap:12px;margin:20px 0}.finish-summary div{border:1px solid var(--line);border-radius:10px;padding:18px}.finish-summary strong{font-size:30px;display:block}.finish-summary span{font-size:12px;color:var(--muted)}.install{border-top:1px solid var(--line);padding-top:18px;margin-top:25px;font-size:12px;line-height:1.65;color:var(--muted)}.offline-banner{background:var(--soft);font-size:12px;padding:10px 14px;border-radius:8px;margin-top:20px}.save-state{font-size:11px;color:var(--muted)}.inline-actions{display:flex;gap:10px;flex-wrap:wrap}.danger{color:#9c2d18}.space-top{margin-top:20px}.footer-note{margin-top:26px;font-size:11px;color:var(--muted);line-height:1.6}.checkbox-group{display:grid;grid-template-columns:1fr 1fr;gap:4px 20px}.ai-pulse{animation:pulse 1.5s infinite}.search{margin:20px 0 10px}.pause-note{margin:12px 0}.badge{color:var(--green);font-size:11px;white-space:nowrap}.revision-warning{margin-top:20px}
@keyframes enter{from{opacity:0;transform:translateY(10px)}to{opacity:1;transform:translateY(0)}}@keyframes pulse{50%{opacity:.4}}
@media(max-width:650px){.shell{padding:0 20px 110px}.topbar{height:72px}.topmeta{font-size:10px}.brand{font-size:16px}.brand img{width:29px;height:29px}.intro{display:block;margin:30px 0 23px}.intro p{margin-top:15px;max-width:330px}.intro .eyebrow{margin-bottom:11px}h1{font-size:43px;letter-spacing:-1.8px}.hero{grid-template-columns:1fr .64fr;min-height:240px}.hero-content{padding:24px 18px}.hero h2{font-size:30px}.hero p{font-size:12px;margin-bottom:20px}.hero-art .caption{left:14px;font-size:8px;bottom:20px}.hero-letter{font-size:190px;top:5px;right:-5px}.hero .btn{padding:12px;font-size:12px;gap:7px;white-space:nowrap}.stats .stat{padding-left:15px;padding-right:12px}.stats .stat:first-child{padding-left:0}.stat strong{font-size:29px}.stat span{font-size:11px}.phasebar{gap:10px;font-size:10px}.phasebar b{font-size:12px}.steps i{width:18px}.exercise-row{gap:12px;padding:18px 0}.exercise-row h3{font-size:16px}.exercise-row p{font-size:11px}.exercise-row .target{font-size:14px}.target small{font-size:10px}.coach{padding:18px;gap:13px}.active-exercise{padding:19px 15px}.active-exercise h2{font-size:25px}.prescription{gap:14px}.prescription strong{font-size:28px}.formpanel{padding:19px}.set-head,.set-row{gap:6px;grid-template-columns:21px minmax(59px,1fr) minmax(47px,1fr) minmax(42px,.7fr) 43px}.checkbox-group{grid-template-columns:1fr}.nav{bottom:max(12px,env(safe-area-inset-bottom))}.section-head h2{font-size:22px}.login{margin-top:35px}.login .brand{margin-bottom:45px}.login h1{font-size:53px}.fieldgrid{gap:0 12px}.workout-head h1{font-size:29px}.btn.small{font-size:12px;padding:10px 12px}.set-checks{gap:6px}.timer{padding:12px}}
@media(max-width:350px){.shell{padding-left:14px;padding-right:14px}.hero{grid-template-columns:1fr}.hero-art{display:none}.hero-content{padding:22px}.hero h2{font-size:33px}.hero .btn{width:100%}.topmeta .date{display:none}.exercise-row .number{display:none}.row-arrow{display:none}.active-exercise{padding:16px 11px}.prescription{gap:10px}.prescription strong{font-size:25px}.set-row input,.set-row select{font-size:16px}.set-checks{flex-direction:column;align-items:flex-start}.intro h1{font-size:39px}}
@media(prefers-reduced-motion:reduce){.page,.ai-pulse{animation:none}.hero:hover .barbell{transform:rotate(-17deg)}.barbell,.btn,.toast,.workout-progress div{transition:none}}
.timer button{white-space:nowrap}