:root {
  --bg: #f3f3f1;
  --surface: #ffffff;
  --surface-2: #ececea;
  --ink: #111111;
  --muted: #686866;
  --line: #deded9;
  --black: #101010;
  --orange: #ff5a36;
  --orange-dark: #db3f1e;
  --blue: #1769ff;
  --green: #1c8c55;
  --red: #d43b32;
  --radius: 24px;
  --shadow: 0 18px 55px rgba(16, 16, 16, .08);
  --sidebar: 246px;
}

* { box-sizing: border-box; }
html { scroll-behavior: smooth; }
body {
  margin: 0;
  min-width: 320px;
  color: var(--ink);
  background: var(--bg);
  font-family: Inter, ui-sans-serif, -apple-system, BlinkMacSystemFont, "Segoe UI", sans-serif;
  -webkit-font-smoothing: antialiased;
}
button, input, select, textarea { font: inherit; }
button, a { -webkit-tap-highlight-color: transparent; }
button { cursor: pointer; }
a { color: inherit; text-decoration: none; }
.hidden { display: none !important; }

.app-sidebar {
  position: fixed;
  inset: 0 auto 0 0;
  z-index: 80;
  display: flex;
  flex-direction: column;
  width: var(--sidebar);
  padding: 28px 22px;
  color: #fff;
  background: var(--black);
}
.app-logo { display: flex; align-items: center; gap: 13px; }
.logo-glyph {
  display: grid;
  place-items: center;
  width: 46px;
  height: 46px;
  border-radius: 15px;
  color: #111;
  background: var(--orange);
  font-size: .9rem;
  font-weight: 950;
  letter-spacing: -.05em;
}
.logo-copy { display: grid; gap: 3px; }
.logo-copy strong { font-size: 1.05rem; letter-spacing: .08em; }
.logo-copy small { color: #929292; font-size: .56rem; font-weight: 800; letter-spacing: .16em; }
.side-nav { display: grid; gap: 6px; margin-top: 54px; }
.nav-link {
  display: flex;
  align-items: center;
  gap: 13px;
  min-height: 48px;
  padding: 0 14px;
  border-radius: 14px;
  color: #8f8f8f;
  font-size: .86rem;
  font-weight: 760;
  transition: color .16s ease, background .16s ease, transform .16s ease;
}
.nav-link:hover { color: #fff; background: rgba(255,255,255,.06); }
.nav-link.active { color: #111; background: var(--orange); }
.nav-link svg { width: 19px; height: 19px; fill: currentColor; flex: 0 0 auto; }
.sidebar-footer { margin-top: auto; }
.sidebar-footer p { margin: 17px 2px 0; color: #6f6f6f; font-size: .67rem; line-height: 1.6; }
.install-button {
  width: 100%;
  border: 1px solid #343434;
  border-radius: 13px;
  padding: 12px;
  color: #fff;
  background: transparent;
  font-weight: 800;
}
.mobile-header, .bottom-nav { display: none; }

.app-main {
  min-height: 100vh;
  margin-left: var(--sidebar);
  padding: 44px clamp(28px, 4vw, 72px) 70px;
}
.app-view { display: none; max-width: 1450px; margin: 0 auto; animation: viewIn .22s ease; }
.app-view.active { display: block; }
@keyframes viewIn { from { opacity: 0; transform: translateY(7px); } to { opacity: 1; transform: none; } }

.view-header {
  display: flex;
  align-items: flex-end;
  justify-content: space-between;
  gap: 28px;
  margin-bottom: 28px;
}
.view-header h1 {
  margin: 6px 0 0;
  font-size: clamp(2.3rem, 5vw, 5.6rem);
  line-height: .92;
  letter-spacing: -.075em;
}
.view-header h1 span { color: #9a9a95; }
.view-header > div > p:last-child { max-width: 650px; margin: 15px 0 0; color: var(--muted); line-height: 1.65; }
.compact-header h1 { font-size: clamp(2.2rem, 4vw, 4.5rem); }
.eyebrow { margin: 0; color: var(--orange-dark); font-size: .67rem; font-weight: 900; letter-spacing: .18em; }

.primary-action, .secondary-action, .danger-action, .text-action, .recovery-banner button {
  border: 0;
  border-radius: 14px;
  padding: 13px 17px;
  font-size: .78rem;
  font-weight: 850;
}
.primary-action { color: #fff; background: var(--ink); box-shadow: 0 11px 25px rgba(16,16,16,.16); }
.primary-action:hover { background: #2b2b2b; }
.secondary-action { border: 1px solid var(--line); color: var(--ink); background: var(--surface); }
.secondary-action:hover { border-color: #bcbcb8; }
.danger-action { color: var(--red); background: #fff0ef; }
.text-action { padding: 0; color: var(--orange-dark); background: transparent; }

.date-control {
  display: grid;
  grid-template-columns: 44px minmax(0,1fr) 44px;
  align-items: center;
  gap: 12px;
  max-width: 560px;
  margin-bottom: 18px;
}
.date-button {
  display: grid;
  place-items: center;
  width: 44px;
  height: 44px;
  border: 1px solid var(--line);
  border-radius: 14px;
  color: var(--ink);
  background: var(--surface);
  font-size: 1.7rem;
  line-height: 1;
}
.date-copy {
  position: relative;
  display: grid;
  grid-template-columns: auto 1fr;
  align-items: baseline;
  gap: 9px;
  padding: 11px 15px;
  border: 1px solid var(--line);
  border-radius: 15px;
  background: var(--surface);
}
.date-copy span { color: var(--orange-dark); font-size: .62rem; font-weight: 900; letter-spacing: .1em; }
.date-copy strong { min-width: 0; overflow: hidden; white-space: nowrap; text-overflow: ellipsis; font-size: .86rem; }
.date-copy input { position: absolute; inset: 0; width: 100%; opacity: 0; cursor: pointer; }

.hero-card {
  display: grid;
  grid-template-columns: minmax(0,1fr) 250px;
  gap: 28px;
  min-height: 330px;
  padding: clamp(28px, 4vw, 54px);
  border-radius: 32px;
  color: #fff;
  background:
    radial-gradient(circle at 83% 18%, rgba(255,90,54,.26), transparent 28%),
    linear-gradient(145deg, #161616, #050505);
  box-shadow: 0 28px 80px rgba(0,0,0,.17);
}
.hero-label-row { display: flex; align-items: center; flex-wrap: wrap; gap: 12px; color: #797979; font-size: .71rem; font-weight: 750; }
.status-pill { display: inline-flex; align-items: center; min-height: 28px; padding: 0 10px; border-radius: 999px; color: #111; background: var(--orange); font-size: .63rem; font-weight: 950; letter-spacing: .08em; }
.status-pill.badge-recovery { color: #fff; background: var(--blue); }
.hero-card h2 { margin: 25px 0 10px; font-size: clamp(3.1rem, 7vw, 7rem); line-height: .85; letter-spacing: -.085em; }
.hero-card-copy > p { max-width: 650px; margin: 0; color: #a9a9a9; font-size: 1rem; line-height: 1.65; }
.hero-targets { display: flex; flex-wrap: wrap; gap: 10px; margin-top: 34px; }
.hero-targets div { min-width: 150px; padding: 13px 15px; border: 1px solid #2b2b2b; border-radius: 14px; background: rgba(255,255,255,.035); }
.hero-targets span, .hero-targets strong { display: block; }
.hero-targets span { color: #787878; font-size: .61rem; font-weight: 850; letter-spacing: .08em; text-transform: uppercase; }
.hero-targets strong { margin-top: 6px; font-size: .8rem; }
.goal-widget { display: grid; align-content: center; justify-items: center; text-align: center; }
.goal-ring {
  --progress: 0;
  display: grid;
  place-items: center;
  width: 180px;
  height: 180px;
  border-radius: 50%;
  background: conic-gradient(var(--orange) calc(var(--progress) * 1%), #282828 0);
}
.goal-ring::before { content: ""; position: absolute; width: 142px; height: 142px; border-radius: 50%; background: #111; }
.goal-ring { position: relative; }
.goal-ring > div { position: relative; z-index: 1; display: grid; }
.goal-ring strong { font-size: 2rem; letter-spacing: -.05em; }
.goal-ring span { color: #757575; font-size: .66rem; font-weight: 850; letter-spacing: .08em; text-transform: uppercase; }
.goal-widget p { max-width: 220px; margin: 15px 0 0; color: #7d7d7d; font-size: .72rem; line-height: 1.55; }

.stat-strip {
  display: grid;
  grid-template-columns: repeat(3, minmax(0,1fr));
  overflow: hidden;
  margin: 18px 0;
  border: 1px solid var(--line);
  border-radius: 22px;
  background: var(--surface);
}
.stat-strip article { padding: 20px; border-right: 1px solid var(--line); }
.stat-strip article:last-child { border-right: 0; }
.stat-strip span, .stat-strip strong, .stat-strip small { display: block; }
.stat-strip span { color: var(--muted); font-size: .67rem; font-weight: 780; }
.stat-strip strong { margin-top: 8px; font-size: 1.45rem; letter-spacing: -.04em; }
.stat-strip small { margin-top: 4px; color: #999994; font-size: .64rem; }

.session-grid { display: grid; grid-template-columns: .78fr 1.42fr; gap: 18px; }
.session-panel { padding: 26px; border: 1px solid var(--line); border-radius: var(--radius); background: var(--surface); box-shadow: var(--shadow); }
.am-panel { align-self: start; background: #fff7f3; border-color: #f1d8cf; }
.session-head { display: grid; grid-template-columns: 48px minmax(0,1fr) auto; align-items: center; gap: 13px; }
.session-icon { display: grid; place-items: center; width: 48px; height: 48px; border-radius: 16px; color: #fff; background: var(--ink); font-size: .72rem; font-weight: 950; }
.am-panel .session-icon { background: var(--orange); }
.session-head span { color: var(--muted); font-size: .58rem; font-weight: 900; letter-spacing: .12em; }
.session-head h3 { margin: 4px 0 0; font-size: 1.12rem; letter-spacing: -.03em; }
.target-chip { padding: 7px 9px; border: 1px solid var(--line); border-radius: 999px; color: var(--ink) !important; background: rgba(255,255,255,.72); font-size: .61rem !important; letter-spacing: 0 !important; white-space: nowrap; }
.session-list { display: grid; gap: 13px; margin: 25px 0 25px; padding: 0; list-style: none; }
.session-list li { position: relative; padding-left: 24px; color: #4e4e4c; font-size: .82rem; line-height: 1.55; }
.session-list li::before { content: ""; position: absolute; left: 0; top: .48em; width: 10px; height: 10px; border: 3px solid var(--orange); border-radius: 50%; }
.rule-chips { display: flex; flex-wrap: wrap; gap: 7px; margin: 21px 0 17px; }
.rule-chips span { padding: 7px 9px; border-radius: 9px; color: #595957; background: var(--surface-2); font-size: .65rem; font-weight: 720; }
.exercise-table-wrap { overflow: auto; border: 1px solid var(--line); border-radius: 16px; }
.exercise-table { width: 100%; min-width: 820px; border-collapse: collapse; }
.exercise-table th { padding: 11px 12px; color: #8f8f8a; background: #f3f3f1; text-align: left; font-size: .6rem; letter-spacing: .09em; text-transform: uppercase; }
.exercise-table td { padding: 13px 12px; border-top: 1px solid var(--line); font-size: .78rem; vertical-align: middle; }
.exercise-table tr:first-child td { border-top: 0; }
.exercise-table tbody tr.is-core { background: #f5f8ff; }
.exercise-table tbody tr.is-done { opacity: .48; }
.exercise-table input[type="checkbox"] { width: 20px; height: 20px; accent-color: var(--orange); }
.exercise-table input[type="text"], .exercise-table input[type="number"] { width: 92px; border: 1px solid var(--line); border-radius: 9px; padding: 8px 9px; background: #fff; }
.exercise-name { min-width: 190px; }
.exercise-name strong, .exercise-name small { display: block; }
.exercise-name small { margin-top: 4px; color: var(--blue); font-size: .57rem; font-weight: 900; letter-spacing: .09em; text-transform: uppercase; }
.exercise-prescription { min-width: 120px; font-weight: 850; }
.exercise-rest { color: var(--muted); white-space: nowrap; }
.session-progress { display: grid; grid-template-columns: auto minmax(120px,1fr); align-items: center; gap: 14px; margin-top: 15px; }
.session-progress > span { color: var(--muted); font-size: .69rem; }
.progress-track { height: 8px; overflow: hidden; border-radius: 999px; background: #e4e4e0; }
.progress-track span { display: block; width: 0; height: 100%; border-radius: inherit; background: var(--orange); transition: width .2s ease; }
.progress-track.large { height: 11px; }

.post-stretch-card {
  margin-top: 18px;
  padding: 22px;
  border: 1px solid var(--line);
  border-radius: var(--radius);
  background: linear-gradient(180deg, #ffffff 0%, #faf7f4 100%);
  box-shadow: var(--shadow);
}
.post-stretch-head { display: flex; justify-content: space-between; align-items: flex-end; gap: 18px; margin-bottom: 16px; }
.post-stretch-head span { color: var(--orange-dark); font-size: .6rem; font-weight: 950; letter-spacing: .14em; }
.post-stretch-head h3 { margin: 7px 0 0; font-size: 1.35rem; letter-spacing: -.04em; }
.post-stretch-head p { margin: 7px 0 0; color: var(--muted); font-size: .76rem; line-height: 1.55; max-width: 720px; }
.stretch-mini-grid { display: grid; grid-template-columns: repeat(4, minmax(0,1fr)); gap: 12px; }
.mini-stretch-card { display: grid; grid-template-columns: 92px minmax(0,1fr); gap: 12px; align-items: center; padding: 10px; border: 1px solid var(--line); border-radius: 18px; background: #fff; }
.mini-stretch-card img { width: 92px; height: 92px; object-fit: cover; border-radius: 14px; }
.mini-stretch-card span, .mini-stretch-card strong, .mini-stretch-card small { display: block; }
.mini-stretch-card span { color: var(--blue); font-size: .56rem; font-weight: 900; text-transform: uppercase; letter-spacing: .08em; }
.mini-stretch-card strong { margin-top: 5px; font-size: .9rem; line-height: 1.15; }
.mini-stretch-card small { margin-top: 6px; color: var(--muted); font-size: .66rem; line-height: 1.35; }

.recovery-banner {
  display: grid;
  grid-template-columns: 54px minmax(0,1fr) auto;
  align-items: center;
  gap: 17px;
  margin-top: 18px;
  padding: 21px 24px;
  border-radius: 22px;
  color: #fff;
  background: var(--blue);
}
.recovery-icon { display: grid; place-items: center; width: 54px; height: 54px; border: 1px solid rgba(255,255,255,.24); border-radius: 18px; font-size: 1.15rem; font-weight: 950; }
.recovery-banner span, .recovery-banner strong, .recovery-banner p { display: block; }
.recovery-banner span { color: rgba(255,255,255,.66); font-size: .58rem; font-weight: 900; letter-spacing: .12em; }
.recovery-banner strong { margin-top: 5px; font-size: 1rem; }
.recovery-banner p { margin: 4px 0 0; color: rgba(255,255,255,.72); font-size: .74rem; line-height: 1.5; }
.recovery-banner button { color: var(--blue); background: #fff; }
.safety-note { margin-top: 15px; padding: 12px 15px; color: #767670; font-size: .69rem; }
.safety-note strong { color: var(--red); }

.save-badge { padding: 9px 12px; border: 1px solid var(--line); border-radius: 999px; color: var(--muted); background: var(--surface); font-size: .7rem; font-weight: 850; }
.save-badge.saved { color: var(--green); border-color: #b7dec9; background: #f2fbf6; }
.log-layout { display: grid; gap: 16px; }
.form-card, .data-card { padding: 28px; border: 1px solid var(--line); border-radius: var(--radius); background: var(--surface); box-shadow: var(--shadow); }
.form-card-head { display: flex; align-items: flex-start; gap: 13px; margin-bottom: 23px; }
.form-card-head > span { display: grid; place-items: center; width: 39px; height: 39px; border-radius: 13px; color: #fff; background: var(--ink); font-size: .68rem; font-weight: 950; }
.form-card-head h2 { margin: 0; font-size: 1.18rem; }
.form-card-head p { margin: 5px 0 0; color: var(--muted); font-size: .77rem; }
.recovery-form-card { border-color: #cddcff; background: #f7f9ff; }
.recovery-form-card .form-card-head > span { background: var(--blue); }
.field-grid { display: grid; gap: 12px; }
.body-grid, .recovery-grid { grid-template-columns: repeat(6, minmax(0,1fr)); }
.nutrition-grid { grid-template-columns: repeat(4, minmax(0,1fr)); }
label { display: grid; gap: 7px; }
label > span { color: #62625f; font-size: .68rem; font-weight: 800; }
input, select, textarea {
  width: 100%;
  min-width: 0;
  border: 1px solid var(--line);
  border-radius: 12px;
  padding: 11px 12px;
  color: var(--ink);
  background: #fafaf8;
  outline: none;
}
input:focus, select:focus, textarea:focus { border-color: var(--orange); box-shadow: 0 0 0 3px rgba(255,90,54,.1); background: #fff; }
textarea { resize: vertical; }
.textarea-field { margin-top: 15px; }
.target-meter { display: grid; grid-template-columns: 190px 1fr; align-items: center; gap: 16px; margin-top: 16px; }
.target-meter strong, .target-meter small { display: block; }
.target-meter strong { font-size: .78rem; }
.target-meter small { margin-top: 3px; color: var(--muted); font-size: .64rem; }
.completion-grid { display: grid; grid-template-columns: repeat(3, minmax(0,1fr)); gap: 9px; }
.completion-card { display: flex; align-items: center; gap: 10px; min-height: 76px; padding: 12px; border: 1px solid var(--line); border-radius: 14px; background: #fafaf8; }
.completion-card input { flex: 0 0 auto; width: 19px; height: 19px; accent-color: var(--orange); }
.completion-card strong, .completion-card small { display: block; }
.completion-card strong { font-size: .75rem; }
.completion-card small { margin-top: 3px; color: var(--muted); font-size: .61rem; }
.data-card { display: flex; align-items: center; justify-content: space-between; gap: 25px; color: #fff; background: var(--ink); }
.data-card span { color: var(--orange); font-size: .6rem; font-weight: 900; letter-spacing: .13em; }
.data-card h2 { margin: 7px 0 0; font-size: 1.2rem; }
.data-card p { margin: 5px 0 0; color: #838383; font-size: .73rem; }
.data-actions { display: flex; flex-wrap: wrap; gap: 8px; }
.data-card .secondary-action { border-color: #303030; color: #fff; background: #1b1b1b; }
.file-button { position: relative; display: inline-flex; justify-content: center; align-items: center; }
.file-button input { position: absolute; opacity: 0; pointer-events: none; }
.save-bar { position: sticky; bottom: 16px; z-index: 25; display: flex; flex-wrap: wrap; gap: 9px; padding: 12px; border: 1px solid rgba(0,0,0,.08); border-radius: 18px; background: rgba(243,243,241,.88); backdrop-filter: blur(18px); }

.week-grid { display: grid; grid-template-columns: repeat(3, minmax(0,1fr)); gap: 14px; }
.week-card { min-height: 278px; padding: 24px; border: 1px solid var(--line); border-radius: var(--radius); background: var(--surface); box-shadow: var(--shadow); cursor: pointer; transition: transform .15s ease, border-color .15s ease; }
.week-card:hover { transform: translateY(-3px); border-color: #bababa; }
.week-card.active { border: 2px solid var(--orange); padding: 23px; }
.week-card.recovery { color: #fff; border-color: var(--blue); background: var(--blue); }
.week-card .day-index { display: flex; justify-content: space-between; color: var(--muted); font-size: .65rem; font-weight: 900; letter-spacing: .12em; }
.week-card.recovery .day-index { color: rgba(255,255,255,.65); }
.week-card h3 { margin: 26px 0 0; font-size: 1.5rem; letter-spacing: -.04em; }
.week-card .focus { margin: 6px 0 20px; color: var(--orange-dark); font-size: .72rem; font-weight: 800; }
.week-card.recovery .focus { color: #fff; }
.week-card ul { display: grid; gap: 8px; margin: 0; padding: 0; list-style: none; color: var(--muted); font-size: .74rem; }
.week-card.recovery ul { color: rgba(255,255,255,.75); }
.week-card li { position: relative; padding-left: 15px; }
.week-card li::before { content: ""; position: absolute; left: 0; top: .55em; width: 5px; height: 5px; border-radius: 50%; background: currentColor; }
.core-count { display: inline-flex; margin-top: 19px; padding: 7px 9px; border-radius: 999px; color: var(--blue); background: #edf3ff; font-size: .59rem; font-weight: 900; }
.week-card.recovery .core-count { color: var(--blue); background: #fff; }
.programme-notes { display: grid; grid-template-columns: repeat(3, minmax(0,1fr)); gap: 14px; margin-top: 16px; }
.programme-notes article { padding: 23px; border: 1px solid var(--line); border-radius: 20px; background: #e9e9e6; }
.programme-notes span { color: var(--orange-dark); font-size: .67rem; font-weight: 950; }
.programme-notes h3 { margin: 11px 0 0; }
.programme-notes p { margin: 7px 0 0; color: var(--muted); font-size: .75rem; line-height: 1.55; }
.programme-notes .recovery-note { color: #fff; background: var(--blue); border-color: var(--blue); }
.programme-notes .recovery-note span, .programme-notes .recovery-note p { color: rgba(255,255,255,.75); }

.progress-header { align-items: flex-end; }
.range-buttons { display: flex; gap: 6px; padding: 5px; border: 1px solid var(--line); border-radius: 14px; background: var(--surface); }
.range-button { border: 0; border-radius: 9px; padding: 9px 12px; color: var(--muted); background: transparent; font-size: .67rem; font-weight: 900; }
.range-button.active { color: #fff; background: var(--ink); }
.progress-card { padding: 24px; border: 1px solid var(--line); border-radius: 28px; background: var(--surface); box-shadow: var(--shadow); }
.progress-summary { display: grid; grid-template-columns: repeat(3, minmax(0,1fr)); overflow: hidden; border: 1px solid var(--line); border-radius: 18px; }
.progress-summary div { padding: 18px; border-right: 1px solid var(--line); }
.progress-summary div:last-child { border-right: 0; }
.progress-summary span, .progress-summary strong, .progress-summary small { display: block; }
.progress-summary span { color: var(--muted); font-size: .66rem; }
.progress-summary strong { margin-top: 6px; font-size: 1.25rem; }
.progress-summary small { color: #999; font-size: .62rem; }
.chart-wrap { position: relative; min-height: 390px; margin-top: 18px; }
#weightChart { display: block; width: 100%; height: 360px; }
.empty-chart { position: absolute; inset: 0; display: grid; place-items: center; margin: 0; color: var(--muted); font-size: .8rem; pointer-events: none; }

.stretch-header { align-items: flex-end; }
.stretch-grid { display: grid; grid-template-columns: repeat(3, minmax(0,1fr)); gap: 14px; }
.stretch-card { overflow: hidden; border: 1px solid var(--line); border-radius: 25px; background: var(--surface); box-shadow: var(--shadow); }
.stretch-visual { position: relative; display: grid; place-items: center; min-height: 290px; padding: 0; background: #e9eef5; }
.stretch-visual img { width: 100%; height: 290px; object-fit: cover; }
.stretch-number { position: absolute; top: 14px; left: 14px; display: grid; place-items: center; width: 38px; height: 38px; border-radius: 13px; color: #fff; background: var(--ink); font-size: .72rem; font-weight: 950; }
.stretch-body { padding: 22px; }
.stretch-area { color: var(--blue); font-size: .59rem; font-weight: 950; letter-spacing: .12em; text-transform: uppercase; }
.stretch-body h3 { margin: 6px 0 0; font-size: 1.23rem; letter-spacing: -.03em; }
.stretch-steps { display: grid; gap: 10px; margin: 19px 0 0; padding: 0; list-style: none; counter-reset: step; }
.stretch-steps li { position: relative; padding-left: 30px; color: #555551; font-size: .77rem; line-height: 1.45; }
.stretch-steps li::before { counter-increment: step; content: counter(step); position: absolute; left: 0; top: 0; display: grid; place-items: center; width: 20px; height: 20px; border-radius: 7px; color: #fff; background: var(--orange); font-size: .62rem; font-weight: 900; }
.stretch-tip { margin: 17px 0 0; padding: 12px; border-radius: 12px; color: #5e5e5a; background: #f1f1ef; font-size: .72rem; line-height: 1.45; }
.stretch-meta { display: flex; flex-wrap: wrap; gap: 6px; margin-top: 13px; }
.stretch-meta span { padding: 6px 8px; border: 1px solid var(--line); border-radius: 999px; color: var(--muted); font-size: .59rem; }
.timer-display { position: fixed; z-index: 110; right: 28px; bottom: 28px; display: grid; justify-items: center; width: 170px; padding: 18px; border-radius: 24px; color: #fff; background: var(--ink); box-shadow: 0 25px 70px rgba(0,0,0,.28); }
.timer-display span { font-size: 3rem; font-weight: 950; letter-spacing: -.06em; line-height: 1; }
.timer-display small { color: var(--orange); font-size: .58rem; font-weight: 950; letter-spacing: .14em; }
.timer-display button { margin-top: 8px; border: 0; color: #aaa; background: transparent; font-size: .68rem; }

.toast { position: fixed; z-index: 200; left: calc(var(--sidebar) + 50%); bottom: 28px; transform: translate(-50%, 20px); padding: 12px 16px; border-radius: 13px; color: #fff; background: var(--ink); opacity: 0; pointer-events: none; transition: opacity .18s ease, transform .18s ease; box-shadow: 0 16px 45px rgba(0,0,0,.2); font-size: .76rem; }
.toast.show { opacity: 1; transform: translate(-50%, 0); }

@media (max-width: 1320px) {
  :root { --sidebar: 210px; }
  .app-sidebar { padding-inline: 16px; }
  .logo-copy { display: none; }
  .app-logo { justify-content: center; }
  .side-nav { margin-top: 35px; }
  .session-grid { grid-template-columns: 1fr; }
  .am-panel { align-self: stretch; }
  .body-grid, .recovery-grid { grid-template-columns: repeat(3, minmax(0,1fr)); }
  .completion-grid { grid-template-columns: repeat(3, minmax(0,1fr)); }
  .stretch-grid { grid-template-columns: repeat(2, minmax(0,1fr)); }
}

@media (max-width: 1100px) {
  :root { --sidebar: 0px; }
  body { padding-bottom: calc(78px + env(safe-area-inset-bottom)); }
  .app-sidebar { display: none; }
  .mobile-header {
    position: sticky;
    top: 0;
    z-index: 90;
    display: grid;
    grid-template-columns: auto 1fr auto;
    align-items: center;
    gap: 14px;
    height: 60px;
    padding: 0 16px;
    border-bottom: 1px solid var(--line);
    background: rgba(243,243,241,.92);
    backdrop-filter: blur(18px);
  }
  .mobile-logo { font-size: .86rem; font-weight: 950; letter-spacing: -.03em; }
  .mobile-logo span { color: var(--orange); }
  #mobileHeaderTitle { color: var(--muted); font-size: .72rem; font-weight: 800; text-align: center; }
  .header-action { border: 0; border-radius: 10px; padding: 8px 11px; color: #fff; background: var(--ink); font-size: .67rem; font-weight: 850; }
  .app-main { margin-left: 0; padding: 24px 15px 36px; }
  .bottom-nav {
    position: fixed;
    inset: auto 0 0;
    z-index: 100;
    display: grid;
    grid-template-columns: repeat(3, minmax(0,1fr));
    padding: 7px 8px calc(7px + env(safe-area-inset-bottom));
    border-top: 1px solid #222;
    background: #101010;
  }
  .bottom-nav .nav-link { display: grid; justify-items: center; gap: 3px; min-height: 52px; padding: 6px 2px; border-radius: 12px; color: #757575; font-size: .57rem; }
  .bottom-nav .nav-link svg { width: 18px; height: 18px; }
  .bottom-nav .nav-link.active { color: #111; background: var(--orange); }
  .view-header { align-items: flex-start; }
  .app-view { max-width: 980px; }
  .dashboard-header .primary-action { display: none; }
  .view-header h1, .compact-header h1 { font-size: clamp(2.5rem, 13vw, 4.3rem); }
  .hero-card { grid-template-columns: 1fr; min-height: 0; padding: 28px 22px; }
  .hero-card h2 { font-size: clamp(3.8rem, 20vw, 6.7rem); }
  .goal-widget { grid-template-columns: auto 1fr; justify-items: start; gap: 16px; text-align: left; }
  .goal-ring { width: 118px; height: 118px; }
  .goal-ring::before { width: 92px; height: 92px; }
  .goal-ring strong { font-size: 1.45rem; }
  .stat-strip { grid-template-columns: repeat(2, minmax(0,1fr)); }
  .stat-strip article { border-bottom: 1px solid var(--line); }
  .stat-strip article:nth-child(2n) { border-right: 0; }
  .stat-strip article:last-child { grid-column: 1 / -1; border-bottom: 0; }
  .session-panel { padding: 20px 16px; }
  .session-head { grid-template-columns: 42px minmax(0,1fr); }
  .session-icon { width: 42px; height: 42px; border-radius: 14px; }
  .target-chip { grid-column: 2; justify-self: start; }
  .rule-chips { overflow-x: auto; flex-wrap: nowrap; padding-bottom: 5px; }
  .rule-chips span { flex: 0 0 auto; }
  .exercise-table-wrap { overflow: visible; border: 0; }
  .exercise-table { min-width: 0; }
  .exercise-table thead { display: none; }
  .exercise-table, .exercise-table tbody { display: block; }
  .exercise-table tr { display: grid; grid-template-columns: 32px minmax(0,1fr) minmax(0,1fr); gap: 8px 10px; padding: 14px 0; border-top: 1px solid var(--line); }
  .exercise-table tr:first-child { border-top: 0; }
  .exercise-table td { display: block; padding: 0; border: 0; }
  .exercise-table td:nth-child(1) { grid-column: 1; grid-row: 1 / span 3; align-self: start; padding-top: 2px; }
  .exercise-table td:nth-child(2) { grid-column: 2 / 4; }
  .exercise-table td:nth-child(3), .exercise-table td:nth-child(4) { display: inline-block; grid-column: 2 / 4; color: var(--muted); font-size: .69rem; }
  .exercise-table td:nth-child(3)::before { content: "Prescription: "; font-weight: 600; }
  .exercise-table td:nth-child(4)::before { content: "Rest: "; font-weight: 600; }
  .exercise-table td:nth-child(5) { grid-column: 2; }
  .exercise-table td:nth-child(6) { grid-column: 3; }
  .exercise-table td:nth-child(5)::before, .exercise-table td:nth-child(6)::before { display: block; margin-bottom: 4px; color: var(--muted); font-size: .56rem; font-weight: 850; text-transform: uppercase; }
  .exercise-table td:nth-child(5)::before { content: "Load"; }
  .exercise-table td:nth-child(6)::before { content: "Actual reps"; }
  .exercise-table input[type="text"], .exercise-table input[type="number"] { width: 100%; }
  .exercise-name { min-width: 0; }
  .exercise-prescription { min-width: 0; }
  .session-progress { grid-template-columns: 1fr; }
  .post-stretch-card {
  margin-top: 18px;
  padding: 22px;
  border: 1px solid var(--line);
  border-radius: var(--radius);
  background: linear-gradient(180deg, #ffffff 0%, #faf7f4 100%);
  box-shadow: var(--shadow);
}
.post-stretch-head { display: flex; justify-content: space-between; align-items: flex-end; gap: 18px; margin-bottom: 16px; }
.post-stretch-head span { color: var(--orange-dark); font-size: .6rem; font-weight: 950; letter-spacing: .14em; }
.post-stretch-head h3 { margin: 7px 0 0; font-size: 1.35rem; letter-spacing: -.04em; }
.post-stretch-head p { margin: 7px 0 0; color: var(--muted); font-size: .76rem; line-height: 1.55; max-width: 720px; }
.stretch-mini-grid { display: grid; grid-template-columns: repeat(4, minmax(0,1fr)); gap: 12px; }
.mini-stretch-card { display: grid; grid-template-columns: 92px minmax(0,1fr); gap: 12px; align-items: center; padding: 10px; border: 1px solid var(--line); border-radius: 18px; background: #fff; }
.mini-stretch-card img { width: 92px; height: 92px; object-fit: cover; border-radius: 14px; }
.mini-stretch-card span, .mini-stretch-card strong, .mini-stretch-card small { display: block; }
.mini-stretch-card span { color: var(--blue); font-size: .56rem; font-weight: 900; text-transform: uppercase; letter-spacing: .08em; }
.mini-stretch-card strong { margin-top: 5px; font-size: .9rem; line-height: 1.15; }
.mini-stretch-card small { margin-top: 6px; color: var(--muted); font-size: .66rem; line-height: 1.35; }

.recovery-banner { grid-template-columns: 46px 1fr; padding: 18px; }
  .recovery-icon { width: 46px; height: 46px; border-radius: 15px; }
  .recovery-banner button { grid-column: 2; justify-self: start; }
  .body-grid, .recovery-grid, .nutrition-grid { grid-template-columns: repeat(2, minmax(0,1fr)); }
  .completion-grid { grid-template-columns: repeat(2, minmax(0,1fr)); }
  .target-meter { grid-template-columns: 1fr; }
  .data-card { align-items: flex-start; flex-direction: column; }
  .save-bar { bottom: 78px; }
  .week-grid { grid-template-columns: 1fr; }
  .programme-notes { grid-template-columns: 1fr; }
  .stretch-grid { grid-template-columns: 1fr; }
  .stretch-mini-grid { grid-template-columns: 1fr; }
  .post-stretch-head { flex-direction: column; align-items: flex-start; }
  .mini-stretch-card { grid-template-columns: 84px minmax(0,1fr); }
  .mini-stretch-card img { width: 84px; height: 84px; }
  .stretch-header { flex-direction: column; align-items: flex-start; }
  .progress-header { flex-direction: column; align-items: flex-start; }
  .progress-summary { grid-template-columns: 1fr; }
  .progress-summary div { border-right: 0; border-bottom: 1px solid var(--line); }
  .progress-summary div:last-child { border-bottom: 0; }
  .timer-display { right: 15px; bottom: 88px; width: 145px; }
  .toast { left: 50%; bottom: 90px; }
}


@media (min-width: 821px) and (max-width: 1100px) {
  .app-main { padding: 28px 22px 110px; }
  .view-header h1, .compact-header h1 { font-size: clamp(2.8rem, 7vw, 4.5rem); }
  .week-grid { grid-template-columns: repeat(2, minmax(0,1fr)); }
  .stretch-grid { grid-template-columns: repeat(2, minmax(0,1fr)); }
  .programme-notes { grid-template-columns: repeat(2, minmax(0,1fr)); }
  .stretch-mini-grid { grid-template-columns: repeat(2, minmax(0,1fr)); }
  .body-grid, .recovery-grid { grid-template-columns: repeat(3, minmax(0,1fr)); }
  .nutrition-grid { grid-template-columns: repeat(2, minmax(0,1fr)); }
  .completion-grid { grid-template-columns: repeat(3, minmax(0,1fr)); }
}

@media (max-width: 480px) {
  .app-main { padding-inline: 12px; }
  .date-control { grid-template-columns: 40px minmax(0,1fr) 40px; gap: 8px; }
  .date-button { width: 40px; height: 40px; }
  .date-copy { grid-template-columns: 1fr; gap: 2px; padding: 8px 11px; }
  .date-copy span { font-size: .54rem; }
  .date-copy strong { font-size: .72rem; }
  .hero-targets { display: grid; grid-template-columns: 1fr; }
  .goal-widget { grid-template-columns: 1fr; }
  .stat-strip article { padding: 16px; }
  .form-card, .data-card { padding: 21px 17px; }
  .body-grid, .recovery-grid, .nutrition-grid { grid-template-columns: 1fr; }
  .completion-grid { grid-template-columns: 1fr 1fr; }
  .completion-card { min-height: 68px; }
  .save-bar { display: grid; grid-template-columns: 1fr 1fr; }
  .save-bar .primary-action { grid-column: 1 / -1; }
}

/* --------------------------------------------------------------------------
   MOBILE + IPAD EXPERIENCE — FINAL OVERRIDES
   -------------------------------------------------------------------------- */
html { min-height: 100%; background: var(--bg); }
body {
  min-height: 100svh;
  overflow-x: hidden;
  overscroll-behavior-y: contain;
  -webkit-text-size-adjust: 100%;
  touch-action: manipulation;
}
button, a, input, select, textarea { touch-action: manipulation; }
button, .nav-link, .completion-card, .week-card { min-height: 44px; }
input, select, textarea { min-height: 46px; }
input[type="checkbox"] { min-height: 0; }
.app-main { width: auto; }
.app-view { width: 100%; }

/* This card exists on all layouts, not only inside the older mobile query. */
.post-stretch-card {
  margin-top: 18px;
  padding: 24px;
  border: 1px solid var(--line);
  border-radius: var(--radius);
  background: linear-gradient(180deg, #ffffff 0%, #faf7f4 100%);
  box-shadow: var(--shadow);
}
.post-stretch-head {
  display: flex;
  justify-content: space-between;
  align-items: flex-end;
  gap: 18px;
  margin-bottom: 16px;
}
.post-stretch-head span {
  color: var(--orange-dark);
  font-size: .6rem;
  font-weight: 950;
  letter-spacing: .14em;
}
.post-stretch-head h3 {
  margin: 7px 0 0;
  font-size: 1.35rem;
  letter-spacing: -.04em;
}
.post-stretch-head p {
  max-width: 720px;
  margin: 7px 0 0;
  color: var(--muted);
  font-size: .76rem;
  line-height: 1.55;
}
.stretch-mini-grid {
  display: grid;
  grid-template-columns: repeat(4, minmax(0,1fr));
  gap: 12px;
}
.mini-stretch-card {
  display: grid;
  grid-template-columns: 92px minmax(0,1fr);
  gap: 12px;
  align-items: center;
  min-width: 0;
  padding: 10px;
  border: 1px solid var(--line);
  border-radius: 18px;
  background: #fff;
}
.mini-stretch-card img {
  width: 92px;
  height: 108px;
  border-radius: 14px;
  object-fit: cover;
  object-position: center;
  background: #e9eef5;
}
.mini-stretch-card span,
.mini-stretch-card strong,
.mini-stretch-card small { display: block; }
.mini-stretch-card span {
  color: var(--blue);
  font-size: .56rem;
  font-weight: 900;
  text-transform: uppercase;
  letter-spacing: .08em;
}
.mini-stretch-card strong {
  margin-top: 5px;
  font-size: .88rem;
  line-height: 1.15;
}
.mini-stretch-card small {
  margin-top: 6px;
  color: var(--muted);
  font-size: .64rem;
  line-height: 1.35;
}

.stretch-check {
  border-color: #cbd8ff;
  background: #f4f7ff;
}
.stretch-check input { accent-color: var(--blue); }
.completion-card-hidden { display: none !important; }

.stretch-visual {
  aspect-ratio: 4 / 5;
  min-height: 0;
  overflow: hidden;
}
.stretch-visual img {
  width: 100%;
  height: 100%;
  aspect-ratio: 4 / 5;
  object-fit: cover;
  object-position: center;
}

/* iPad portrait + landscape: native-style compact rail, roomy two-column views. */
@media (min-width: 768px) and (max-width: 1366px) {
  :root { --sidebar: 84px; }
  body { padding-bottom: 0; }
  .app-sidebar {
    display: flex;
    width: 84px;
    padding: max(20px, env(safe-area-inset-top)) 12px max(20px, env(safe-area-inset-bottom));
  }
  .app-logo { justify-content: center; }
  .logo-glyph { width: 50px; height: 50px; }
  .logo-copy, .sidebar-footer, .side-nav .nav-link span { display: none; }
  .side-nav { gap: 10px; margin-top: 34px; }
  .side-nav .nav-link {
    justify-content: center;
    width: 56px;
    min-height: 56px;
    padding: 0;
    border-radius: 17px;
  }
  .side-nav .nav-link svg { width: 23px; height: 23px; }
  .mobile-header {
    display: grid;
    width: calc(100% - 84px);
    height: calc(62px + env(safe-area-inset-top));
    margin-left: 84px;
    padding: env(safe-area-inset-top) 22px 0;
  }
  .mobile-logo { font-size: .94rem; }
  #mobileHeaderTitle { font-size: .78rem; }
  .header-action { min-height: 40px; padding-inline: 16px; }
  .bottom-nav { display: none; }
  .app-main {
    margin-left: 84px;
    padding: 28px clamp(22px, 4vw, 48px) calc(48px + env(safe-area-inset-bottom));
  }
  .app-view { max-width: 1180px; }
  .view-header h1, .compact-header h1 { font-size: clamp(3rem, 7vw, 5.5rem); }
  .date-control { max-width: 650px; }
  .hero-card { border-radius: 30px; }
  .hero-card h2 { font-size: clamp(4.5rem, 12vw, 7.5rem); }
  .stat-strip { grid-template-columns: repeat(5,minmax(0,1fr)); }
  .stat-strip article { border-bottom: 0; }
  .stat-strip article:nth-child(2n) { border-right: 1px solid var(--line); }
  .stat-strip article:last-child { grid-column: auto; border-right: 0; }
  .body-grid, .recovery-grid { grid-template-columns: repeat(3,minmax(0,1fr)); }
  .nutrition-grid { grid-template-columns: repeat(2,minmax(0,1fr)); }
  .completion-grid { grid-template-columns: repeat(3,minmax(0,1fr)); }
  .week-grid { grid-template-columns: repeat(2,minmax(0,1fr)); }
  .programme-notes { grid-template-columns: repeat(3,minmax(0,1fr)); }
  .stretch-grid { grid-template-columns: repeat(2,minmax(0,1fr)); }
  .stretch-mini-grid { grid-template-columns: repeat(2,minmax(0,1fr)); }
  .save-bar { bottom: max(18px, env(safe-area-inset-bottom)); }
  .toast { left: calc(84px + (100vw - 84px) / 2); bottom: max(26px, env(safe-area-inset-bottom)); }
  .timer-display { right: 24px; bottom: max(24px, env(safe-area-inset-bottom)); }
}

/* iPad landscape has enough room to show AM and PM together. */
@media (min-width: 1000px) and (max-width: 1366px) and (orientation: landscape) {
  .hero-card { grid-template-columns: minmax(0,1fr) 200px; }
  .goal-widget { display: grid; grid-template-columns: 1fr; justify-items: center; text-align: center; }
  .session-grid { grid-template-columns: minmax(300px,.78fr) minmax(0,1.55fr); align-items: start; }
  .am-panel { position: sticky; top: 88px; }
  .week-grid { grid-template-columns: repeat(4,minmax(0,1fr)); }
  .week-card:last-child { grid-column: span 2; }
  .stretch-grid { grid-template-columns: repeat(2,minmax(0,1fr)); }
  .stretch-card { display: grid; grid-template-columns: minmax(230px,.86fr) minmax(0,1.14fr); }
  .stretch-visual { height: 100%; min-height: 430px; aspect-ratio: auto; }
  .stretch-visual img { height: 100%; aspect-ratio: auto; }
}

/* Phones: thumb-first controls, bottom navigation and swipeable quick stretches. */
@media (max-width: 767px) {
  :root { --sidebar: 0px; }
  body { padding-bottom: calc(82px + env(safe-area-inset-bottom)); }
  .app-sidebar { display: none; }
  .mobile-header {
    display: grid;
    width: 100%;
    height: calc(58px + env(safe-area-inset-top));
    margin-left: 0;
    padding: env(safe-area-inset-top) 14px 0;
  }
  .bottom-nav {
    display: grid;
    padding: 7px 7px calc(7px + env(safe-area-inset-bottom));
  }
  .bottom-nav .nav-link {
    min-height: 54px;
    border-radius: 14px;
    font-size: .58rem;
  }
  .bottom-nav .nav-link svg { width: 20px; height: 20px; }
  .app-main {
    margin-left: 0;
    padding: 18px 12px calc(30px + env(safe-area-inset-bottom));
  }
  .view-header { margin-bottom: 19px; }
  .view-header h1, .compact-header h1 { font-size: clamp(2.35rem, 12vw, 3.5rem); line-height: .94; }
  .view-header > div > p:last-child { margin-top: 10px; font-size: .84rem; line-height: 1.5; }
  .date-control { position: relative; z-index: 5; max-width: none; }
  .date-copy { min-height: 48px; }
  .hero-card { padding: 24px 18px; border-radius: 25px; }
  .hero-card h2 { margin-top: 20px; font-size: clamp(3.55rem, 18vw, 5.3rem); }
  .hero-card-copy > p { font-size: .86rem; }
  .hero-targets { margin-top: 25px; }
  .hero-targets div { min-width: 0; }
  .goal-widget { grid-template-columns: 104px 1fr; }
  .goal-ring { width: 104px; height: 104px; }
  .goal-ring::before { width: 80px; height: 80px; }
  .goal-ring strong { font-size: 1.25rem; }
  .stat-strip { border-radius: 19px; }
  .stat-strip article { padding: 15px; }
  .stat-strip strong { font-size: 1.25rem; }
  .session-grid { gap: 14px; }
  .session-panel { border-radius: 22px; }
  .session-head h3 { font-size: 1.08rem; }
  .session-list { font-size: .78rem; }
  .rule-chips { margin-inline: -2px; scroll-snap-type: x proximity; }
  .rule-chips span { scroll-snap-align: start; }
  .exercise-table tr {
    margin: 0 -2px;
    padding: 16px 2px;
  }
  .exercise-table td:nth-child(1) input { width: 24px; height: 24px; }
  .exercise-table input[type="text"], .exercise-table input[type="number"] {
    min-height: 46px;
    padding: 10px;
    font-size: 16px;
  }
  .post-stretch-card { padding: 20px 16px; border-radius: 22px; }
  .post-stretch-head { flex-direction: column; align-items: stretch; }
  .post-stretch-head .secondary-action { width: 100%; }
  .stretch-mini-grid {
    display: flex;
    gap: 11px;
    overflow-x: auto;
    margin-inline: -16px;
    padding: 2px 16px 8px;
    scroll-snap-type: x mandatory;
    scrollbar-width: none;
  }
  .stretch-mini-grid::-webkit-scrollbar { display: none; }
  .mini-stretch-card {
    flex: 0 0 min(84vw, 350px);
    grid-template-columns: 96px minmax(0,1fr);
    scroll-snap-align: start;
  }
  .mini-stretch-card img { width: 96px; height: 116px; }
  .recovery-banner { border-radius: 21px; }
  .form-card, .data-card { padding: 21px 16px; border-radius: 22px; }
  .field-grid { gap: 14px; }
  input, select, textarea { font-size: 16px; }
  .completion-grid { grid-template-columns: 1fr 1fr; }
  .completion-card { min-height: 82px; padding: 12px 10px; }
  .completion-card input { width: 22px; height: 22px; }
  .save-bar {
    bottom: calc(75px + env(safe-area-inset-bottom));
    margin-inline: -4px;
    padding: 10px;
    border-radius: 18px;
  }
  .save-bar .primary-action { min-height: 50px; }
  .week-card { min-height: 0; }
  .stretch-grid { gap: 16px; }
  .stretch-card { border-radius: 23px; }
  .stretch-visual { aspect-ratio: 4 / 4.65; }
  .stretch-body { padding: 19px 17px 21px; }
  .stretch-body h3 { font-size: 1.18rem; }
  .stretch-steps li { font-size: .8rem; }
  .stretch-meta { gap: 5px; }
  .timer-display {
    right: 12px;
    bottom: calc(88px + env(safe-area-inset-bottom));
    width: 138px;
    padding: 15px;
    border-radius: 20px;
  }
  .timer-display span { font-size: 2.65rem; }
  .toast { left: 50%; bottom: calc(89px + env(safe-area-inset-bottom)); width: calc(100% - 28px); text-align: center; }
}

@media (max-width: 390px) {
  .mobile-header { padding-inline: 11px; }
  .app-main { padding-inline: 10px; }
  .completion-grid { grid-template-columns: 1fr; }
  .hero-targets { grid-template-columns: 1fr; }
  .goal-widget { grid-template-columns: 92px 1fr; }
  .goal-ring { width: 92px; height: 92px; }
  .goal-ring::before { width: 70px; height: 70px; }
  .date-control { grid-template-columns: 40px minmax(0,1fr) 40px; gap: 7px; }
}

@media (prefers-reduced-motion: reduce) {
  *, *::before, *::after { scroll-behavior: auto !important; animation-duration: .01ms !important; transition-duration: .01ms !important; }
}

/* Integrated daily plan checklist */
.plan-task-card {
  position: relative;
  display: grid;
  grid-template-columns: 34px minmax(0, 1fr);
  align-items: center;
  gap: 12px;
  min-height: 72px;
  margin: 0 0 18px;
  padding: 13px 14px;
  border: 1px solid #edc8bb;
  border-radius: 17px;
  background: rgba(255,255,255,.78);
  cursor: pointer;
  transition: border-color .16s ease, background .16s ease, opacity .16s ease;
}
.plan-task-card input {
  position: absolute;
  width: 1px;
  height: 1px;
  opacity: 0;
  pointer-events: none;
}
.plan-task-check {
  display: grid;
  place-items: center;
  width: 34px;
  height: 34px;
  border: 2px solid #d9b3a5;
  border-radius: 11px;
  color: transparent;
  background: #fff;
  font-size: 1rem;
  font-weight: 950;
}
.plan-task-card input:focus-visible + .plan-task-check { outline: 3px solid rgba(255,90,54,.24); outline-offset: 2px; }
.plan-task-card input:checked + .plan-task-check { border-color: var(--orange); color: #fff; background: var(--orange); }
.plan-task-card:has(input:checked) { border-color: #b8dcc8; background: #f2fbf6; }
.plan-task-copy, .plan-task-copy strong, .plan-task-copy small { display: block; }
.plan-task-copy strong { color: var(--ink); font-size: .82rem; }
.plan-task-copy small { margin-top: 4px; color: var(--muted); font-size: .66rem; line-height: 1.4; }

.plan-progress-card {
  display: grid;
  grid-template-columns: auto minmax(180px, 1fr);
  align-items: center;
  gap: 18px;
  margin-top: 18px;
  padding: 17px 20px;
  border: 1px solid var(--line);
  border-radius: 18px;
  background: var(--surface);
  box-shadow: var(--shadow);
}
.plan-progress-card > div:first-child { display: grid; gap: 4px; min-width: 190px; }
.plan-progress-card span { color: var(--orange-dark); font-size: .58rem; font-weight: 950; letter-spacing: .13em; }
.plan-progress-card strong { font-size: .82rem; }

.stretch-session-block + .stretch-session-block {
  margin-top: 18px;
  padding-top: 18px;
  border-top: 1px solid var(--line);
}
.stretch-session-head {
  display: flex;
  align-items: center;
  gap: 11px;
  margin: 0 0 11px;
}
.stretch-session-head > span {
  display: grid;
  place-items: center;
  width: 40px;
  height: 40px;
  border-radius: 13px;
  color: #fff;
  background: var(--blue);
  font-size: .68rem;
  font-weight: 950;
  letter-spacing: .04em;
}
.stretch-session-head strong, .stretch-session-head small { display: block; }
.stretch-session-head strong { font-size: .84rem; }
.stretch-session-head small { margin-top: 3px; color: var(--muted); font-size: .63rem; }

.mini-stretch-card.stretch-plan-task {
  position: relative;
  grid-template-columns: 26px 82px minmax(0,1fr);
  gap: 10px;
  min-width: 0;
  cursor: pointer;
  transition: border-color .16s ease, background .16s ease, opacity .16s ease;
}
.stretch-plan-task > input {
  width: 22px;
  height: 22px;
  margin: 0;
  accent-color: var(--blue);
}
.mini-stretch-card.stretch-plan-task img { width: 82px; height: 96px; }
.stretch-task-copy { min-width: 0; }
.stretch-plan-task.is-done { border-color: #b8dcc8; background: #f2fbf6; opacity: .66; }
.stretch-plan-task.is-done strong { text-decoration: line-through; text-decoration-thickness: 1px; }
.support-completion-grid { grid-template-columns: repeat(2, minmax(0, 1fr)); max-width: 720px; }

@media (min-width: 768px) and (max-width: 1366px) {
  .plan-progress-card { grid-template-columns: minmax(190px,.45fr) minmax(260px,1fr); }
  .mini-stretch-card.stretch-plan-task { grid-template-columns: 28px 92px minmax(0,1fr); }
  .mini-stretch-card.stretch-plan-task img { width: 92px; height: 108px; }
}

@media (max-width: 767px) {
  .plan-task-card { min-height: 76px; margin-bottom: 17px; }
  .plan-task-check { width: 38px; height: 38px; }
  .plan-progress-card {
    grid-template-columns: 1fr;
    gap: 10px;
    margin-top: 14px;
    padding: 15px 16px;
    border-radius: 18px;
  }
  .plan-progress-card > div:first-child { min-width: 0; }
  .stretch-session-block + .stretch-session-block { margin-top: 20px; padding-top: 20px; }
  .stretch-session-head { margin-bottom: 10px; }
  .stretch-mini-grid { padding-bottom: 10px; }
  .mini-stretch-card.stretch-plan-task {
    flex-basis: min(89vw, 370px);
    grid-template-columns: 28px 92px minmax(0,1fr);
    min-height: 124px;
  }
  .mini-stretch-card.stretch-plan-task img { width: 92px; height: 108px; }
  .stretch-plan-task > input { width: 24px; height: 24px; }
  .support-completion-grid { grid-template-columns: 1fr 1fr; }
}

@media (max-width: 390px) {
  .mini-stretch-card.stretch-plan-task {
    flex-basis: calc(100vw - 34px);
    grid-template-columns: 26px 82px minmax(0,1fr);
  }
  .mini-stretch-card.stretch-plan-task img { width: 82px; height: 100px; }
  .support-completion-grid { grid-template-columns: 1fr; }
}


/* v9 — one-screen home logging and muscle-specific pre-workout mobility */
.dashboard-header-actions { display:flex; align-items:center; gap:10px; }
.home-log-form { display:grid; gap:18px; }
.home-log-heading {
  display:flex; align-items:flex-end; justify-content:space-between; gap:18px;
  margin-top:4px; padding:22px 24px; border:1px solid var(--line); border-radius:22px;
  background:linear-gradient(135deg,#fff,#f8f8f5);
}
.home-log-heading > div:first-child > span { color:var(--orange-dark); font-size:.6rem; font-weight:950; letter-spacing:.14em; }
.home-log-heading h2 { margin:6px 0 0; font-size:1.5rem; letter-spacing:-.045em; }
.home-log-heading p { margin:6px 0 0; color:var(--muted); font-size:.75rem; line-height:1.5; }
.home-log-grid { display:grid; grid-template-columns:.72fr 1.28fr 1fr; gap:14px; }
.home-metric-card { padding:22px; box-shadow:none; }
.home-metric-card .form-card-head { margin-bottom:16px; }
.home-metric-card .field-grid { grid-template-columns:repeat(2,minmax(0,1fr)); }
.body-metric-card .field-grid { grid-template-columns:1.2fr .8fr 1fr; }
.nutrition-metric-card .field-grid { grid-template-columns:repeat(2,minmax(0,1fr)); }
.home-metric-card .textarea-field { margin-top:12px; }

.inline-log-card { margin:18px 0; padding:16px; border:1px solid #ecd5ca; border-radius:18px; background:rgba(255,255,255,.7); }
.inline-log-head { display:flex; align-items:baseline; justify-content:space-between; gap:12px; margin-bottom:12px; }
.inline-log-head span { color:var(--orange-dark); font-size:.57rem; font-weight:950; letter-spacing:.12em; }
.inline-log-head strong { font-size:.86rem; }
.cardio-log-grid { display:grid; grid-template-columns:1.15fr .75fr .75fr; gap:9px; }
.cardio-inline-log .target-meter { grid-template-columns:150px 1fr; margin-top:12px; }

.workout-stretch-block { margin:18px 0; padding:15px; border:1px solid var(--line); border-radius:19px; background:#fff; }
.pre-stretch-block { border-color:#f1d1c5; background:#fffaf7; }
.post-workout-stretch-block { border-color:#cce4d6; background:#f7fcf9; }
.workout-stretch-head { display:grid; grid-template-columns:auto minmax(0,1fr) auto; align-items:center; gap:10px; margin-bottom:12px; }
.stretch-phase-chip { display:grid; place-items:center; min-width:58px; min-height:30px; padding:0 9px; border-radius:999px; color:#fff; background:var(--orange); font-size:.58rem; font-weight:950; letter-spacing:.09em; }
.post-workout-stretch-block .stretch-phase-chip { background:var(--green); }
.workout-stretch-head strong, .workout-stretch-head small { display:block; }
.workout-stretch-head strong { font-size:.84rem; }
.workout-stretch-head small { margin-top:3px; color:var(--muted); font-size:.63rem; line-height:1.35; }
.stretch-count { color:var(--muted); font-size:.6rem; font-weight:850; white-space:nowrap; }
.session-panel .stretch-mini-grid { grid-template-columns:repeat(2,minmax(0,1fr)); }
.session-panel .mini-stretch-card.stretch-plan-task { grid-template-columns:24px 70px minmax(0,1fr); min-height:102px; padding:8px; }
.session-panel .mini-stretch-card.stretch-plan-task img { width:70px; height:84px; }
.is-prep-task .stretch-task-copy > span { color:var(--orange-dark); }
.is-recovery-task .stretch-task-copy > span { color:var(--green); }

.finish-day-card { margin-top:0; }
.finish-day-card .support-completion-grid { grid-template-columns:repeat(2,minmax(0,1fr)); }
.home-log-form .save-bar { bottom:calc(14px + env(safe-area-inset-bottom)); }

@media (min-width: 768px) and (max-width: 1366px) {
  .home-log-grid { grid-template-columns:1fr 1fr; }
  .nutrition-metric-card { grid-column:1 / -1; }
  .nutrition-metric-card .field-grid { grid-template-columns:repeat(4,minmax(0,1fr)); }
  .session-panel .stretch-mini-grid { grid-template-columns:1fr; }
  .session-panel .mini-stretch-card.stretch-plan-task { grid-template-columns:26px 88px minmax(0,1fr); }
  .session-panel .mini-stretch-card.stretch-plan-task img { width:88px; height:104px; }
}

@media (max-width: 767px) {
  .dashboard-header .primary-action { display:none; }
  .home-log-heading { align-items:flex-start; padding:18px 16px; }
  .home-log-heading h2 { font-size:1.25rem; }
  .home-log-heading p { font-size:.7rem; }
  .home-log-grid { grid-template-columns:1fr; }
  .home-metric-card { padding:18px 16px; }
  .body-metric-card .field-grid, .home-metric-card .field-grid, .nutrition-metric-card .field-grid { grid-template-columns:repeat(2,minmax(0,1fr)); }
  .body-metric-card label:last-child { grid-column:1 / -1; }
  .cardio-log-grid { grid-template-columns:1fr 1fr; }
  .cardio-log-grid label:first-child { grid-column:1 / -1; }
  .cardio-inline-log .target-meter { grid-template-columns:1fr; gap:8px; }
  .workout-stretch-block { margin:15px 0; padding:12px; }
  .workout-stretch-head { grid-template-columns:auto minmax(0,1fr); }
  .stretch-count { grid-column:2; }
  .session-panel .stretch-mini-grid { grid-template-columns:1fr; }
  .session-panel .mini-stretch-card.stretch-plan-task { grid-template-columns:26px 86px minmax(0,1fr); min-height:112px; }
  .session-panel .mini-stretch-card.stretch-plan-task img { width:86px; height:102px; }
  .finish-day-card .support-completion-grid { grid-template-columns:1fr; }
  .data-card { align-items:stretch; }
  .data-actions { display:grid; grid-template-columns:1fr; }
  .save-bar { display:grid; grid-template-columns:1fr 1fr; }
  .save-bar .primary-action { grid-column:1 / -1; min-height:52px; }
}

@media (max-width: 390px) {
  .home-log-heading { display:grid; }
  .body-metric-card .field-grid, .home-metric-card .field-grid, .nutrition-metric-card .field-grid { grid-template-columns:1fr; }
  .cardio-log-grid { grid-template-columns:1fr; }
  .cardio-log-grid label:first-child { grid-column:auto; }
  .session-panel .mini-stretch-card.stretch-plan-task { grid-template-columns:24px 74px minmax(0,1fr); }
  .session-panel .mini-stretch-card.stretch-plan-task img { width:74px; height:92px; }
}


/* v10 — unambiguous master checklist on Home */
.master-checklist-card {
  padding: 22px;
  border: 2px solid #171717;
  border-radius: 25px;
  background: #fff;
  box-shadow: 0 14px 34px rgba(0,0,0,.09);
}
.master-checklist-head { display:flex; align-items:flex-start; justify-content:space-between; gap:18px; }
.master-checklist-head > div > span { color:var(--orange-dark); font-size:.61rem; font-weight:950; letter-spacing:.14em; }
.master-checklist-head h2 { margin:6px 0 0; font-size:1.55rem; letter-spacing:-.045em; }
.master-checklist-head p { max-width:760px; margin:7px 0 0; color:var(--muted); font-size:.76rem; line-height:1.55; }
.master-checklist-progress { display:grid; grid-template-columns:150px minmax(0,1fr); align-items:center; gap:14px; margin:20px 0; padding:13px 15px; border-radius:15px; background:#f3f3f1; }
.master-checklist-progress strong { font-size:.78rem; }
.master-checklist { display:grid; gap:13px; }
.master-group { overflow:hidden; border:1px solid var(--line); border-radius:19px; background:#fafaf8; }
.master-group > header { display:flex; align-items:center; gap:12px; padding:13px 14px; border-bottom:1px solid var(--line); background:#f4f4f1; }
.master-group > header > span { flex:0 0 auto; min-width:112px; color:var(--orange-dark); font-size:.57rem; font-weight:950; letter-spacing:.09em; }
.master-group > header strong, .master-group > header small { display:block; }
.master-group > header strong { font-size:.82rem; }
.master-group > header small { margin-top:3px; color:var(--muted); font-size:.62rem; }
.master-group.is-complete > header { background:#edf9f2; }
.master-task-list { display:grid; }
.master-task {
  position:relative;
  display:grid;
  grid-template-columns:32px 48px minmax(0,1fr);
  align-items:center;
  gap:11px;
  min-height:68px;
  padding:10px 13px;
  border-top:1px solid var(--line);
  background:#fff;
  cursor:pointer;
}
.master-task:first-child { border-top:0; }
.master-task > input { position:absolute; width:1px; height:1px; opacity:0; pointer-events:none; }
.master-check { display:grid; place-items:center; width:30px; height:30px; border:2px solid #b9b9b3; border-radius:10px; color:transparent; background:#fff; font-weight:950; }
.master-task > input:focus-visible + .master-check { outline:3px solid rgba(255,90,54,.25); outline-offset:2px; }
.master-task > input:checked + .master-check { border-color:var(--green); color:#fff; background:var(--green); }
.master-task img, .master-task-icon { width:48px; height:48px; border-radius:12px; }
.master-task img { object-fit:cover; }
.master-task-icon { display:grid; place-items:center; color:#fff; background:#151515; font-size:.62rem; font-weight:950; }
.master-cardio-task .master-task-icon { background:var(--orange); }
.master-core-task .master-task-icon { background:var(--blue); }
.master-task-copy, .master-task-copy strong, .master-task-copy small { display:block; min-width:0; }
.master-task-copy strong { font-size:.78rem; line-height:1.25; }
.master-task-copy small { margin-top:4px; color:var(--muted); font-size:.63rem; line-height:1.35; }
.master-task.is-done { background:#f1faf5; opacity:.68; }
.master-task.is-done strong { text-decoration:line-through; }

@media (min-width:768px) {
  .master-task-list { grid-template-columns:repeat(2,minmax(0,1fr)); }
  .master-task:nth-child(2) { border-top:0; }
  .master-task:nth-child(even) { border-left:1px solid var(--line); }
}
@media (max-width:767px) {
  .master-checklist-card { padding:17px 12px; border-radius:22px; }
  .master-checklist-head { display:grid; }
  .master-checklist-head .secondary-action { width:100%; }
  .master-checklist-progress { grid-template-columns:1fr; gap:8px; margin:16px 0; }
  .master-group > header { align-items:flex-start; }
  .master-group > header > span { min-width:92px; }
  .master-task { grid-template-columns:38px 56px minmax(0,1fr); min-height:82px; padding:11px; }
  .master-check { width:36px; height:36px; border-radius:11px; }
  .master-task img, .master-task-icon { width:56px; height:58px; }
  .master-task-copy strong { font-size:.82rem; }
  .master-task-copy small { font-size:.65rem; }
}
@media (max-width:390px) {
  .master-task { grid-template-columns:36px 48px minmax(0,1fr); }
  .master-task img, .master-task-icon { width:48px; height:54px; }
  .master-group > header { display:grid; grid-template-columns:1fr; gap:5px; }
}


/* v11 — current-day default, explicit local storage and three-tab mobile navigation */
.date-control { grid-template-columns: 44px minmax(0,1fr) auto 44px; max-width: 660px; }
.today-date-button {
  min-height: 44px;
  border: 1px solid var(--line);
  border-radius: 14px;
  padding: 0 14px;
  color: var(--ink);
  background: var(--surface);
  font-size: .7rem;
  font-weight: 900;
}
.today-date-button:active { transform: translateY(1px); }
.storage-location {
  display: inline-flex;
  margin-top: 11px;
  padding: 7px 10px;
  border: 1px solid #343434;
  border-radius: 999px;
  color: #b8b8b8;
  background: #181818;
  font-size: .62rem;
  font-weight: 800;
}
@media (max-width: 767px) {
  .date-control { grid-template-columns: 42px minmax(0,1fr) 42px; gap: 8px; }
  .today-date-button { grid-column: 1 / -1; grid-row: 2; min-height: 40px; }
  #previousDay { grid-column: 1; grid-row: 1; }
  .date-copy { grid-column: 2; grid-row: 1; }
  #nextDay { grid-column: 3; grid-row: 1; }
  .bottom-nav { grid-template-columns: repeat(3, minmax(0,1fr)); }
  .storage-location { display: flex; border-radius: 12px; line-height: 1.4; }
}


/* v12 — one checklist only; all daily log fields live inside step 07 */
.home-log-heading,
.home-log-grid,
.finish-day-card,
.plan-task-card.cardio-task-card { display: none !important; }

.detail-source-checkbox,
.detail-done-column { display: none !important; }

/* Detailed workout sections are reference/logging views, never a second checklist. */
.stretch-reference-card { cursor: default !important; grid-template-columns: 82px minmax(0,1fr) !important; }
.stretch-reference-card.is-done { opacity: 1 !important; background: #fff !important; border-color: var(--line) !important; }
.stretch-reference-card.is-done strong { text-decoration: none !important; }
.workout-stretch-head .stretch-count { display: none !important; }
.exercise-table tbody tr.is-done { opacity: 1; }
.exercise-table tbody tr.is-done .exercise-name strong::after {
  content: " · ticked in checklist";
  color: var(--green);
  font-size: .6rem;
  font-weight: 850;
}

.master-log-group > header { position: relative; padding-right: 120px; }
.master-log-save-state { position: absolute; right: 14px; top: 50%; transform: translateY(-50%); }
.master-log-panels { display: grid; gap: 12px; padding: 12px; background: #f5f5f2; }
.master-log-panel { overflow: hidden; border: 1px solid var(--line); border-radius: 17px; background: #fff; }
.master-log-check-row { border: 0; border-bottom: 1px solid var(--line); }
.master-log-check-row.master-task { min-height: 66px; }
.master-log-icon { background: var(--blue); }
.master-log-fields {
  display: grid;
  grid-template-columns: repeat(2, minmax(0,1fr));
  gap: 11px;
  padding: 14px;
}
.body-log-fields { grid-template-columns: 1.15fr .7fr 1fr; }
.recovery-log-fields { grid-template-columns: repeat(3, minmax(0,1fr)); }
.nutrition-log-fields { grid-template-columns: repeat(4, minmax(0,1fr)); }
.master-log-fields label,
.master-log-wide { display: grid; gap: 6px; min-width: 0; }
.master-log-fields label > span,
.master-log-wide > span { color: var(--muted); font-size: .61rem; font-weight: 850; }
.master-log-fields input,
.master-log-fields select,
.master-log-fields textarea,
.master-log-wide textarea {
  width: 100%;
  min-height: 46px;
  border: 1px solid var(--line);
  border-radius: 12px;
  padding: 10px 12px;
  color: var(--ink);
  background: #fafaf8;
}
.master-log-fields textarea,
.master-log-wide textarea { min-height: 86px; resize: vertical; }
.master-log-wide { grid-column: 1 / -1; }
.daily-notes-panel { padding: 14px; }
.master-log-panel-heading { display: flex; align-items: center; gap: 11px; margin-bottom: 11px; }
.master-log-panel-heading > span {
  display: grid; place-items: center; width: 42px; height: 42px; border-radius: 12px;
  color: #fff; background: #151515; font-size: .65rem; font-weight: 950;
}
.master-log-panel-heading strong,
.master-log-panel-heading small { display: block; }
.master-log-panel-heading strong { font-size: .82rem; }
.master-log-panel-heading small { margin-top: 3px; color: var(--muted); font-size: .62rem; }

@media (max-width: 900px) {
  .recovery-log-fields { grid-template-columns: repeat(2, minmax(0,1fr)); }
  .nutrition-log-fields { grid-template-columns: repeat(2, minmax(0,1fr)); }
  .exercise-table tr { grid-template-columns: minmax(0,1fr) minmax(0,1fr); }
  .exercise-table td:nth-child(2) { grid-column: 1 / 3; }
  .exercise-table td:nth-child(3), .exercise-table td:nth-child(4) { grid-column: 1 / 3; }
  .exercise-table td:nth-child(5) { grid-column: 1; }
  .exercise-table td:nth-child(6) { grid-column: 2; }
}

@media (max-width: 767px) {
  .master-log-group > header { padding-right: 14px; }
  .master-log-save-state { position: static; transform: none; margin-left: auto; }
  .master-log-panels { padding: 8px; gap: 9px; }
  .master-log-fields,
  .body-log-fields,
  .recovery-log-fields,
  .nutrition-log-fields { grid-template-columns: repeat(2, minmax(0,1fr)); padding: 12px; }
  .body-log-fields label:last-child { grid-column: 1 / -1; }
  .stretch-reference-card { grid-template-columns: 92px minmax(0,1fr) !important; }
}

@media (max-width: 390px) {
  .master-log-fields,
  .body-log-fields,
  .recovery-log-fields,
  .nutrition-log-fields { grid-template-columns: 1fr; }
  .body-log-fields label:last-child { grid-column: auto; }
  .stretch-reference-card { grid-template-columns: 78px minmax(0,1fr) !important; }
}