:root {
  color-scheme: dark;
  --bg:#0b0d11;
  --surface:#141820;
  --surface2:#1a2029;
  --line:#2a323e;
  --text:#f3f6fa;
  --muted:#9ca8b7;
  --accent:#7dd3fc;
  --accent2:#38bdf8;
  --good:#86efac;
  --warn:#fde68a;
  --danger:#fca5a5;
  --radius:16px;
  --safe-bottom:env(safe-area-inset-bottom,0px);
}
*{box-sizing:border-box;-webkit-tap-highlight-color:transparent}
html,body{margin:0;background:var(--bg);color:var(--text);font-family:-apple-system,BlinkMacSystemFont,"SF Pro Text","Segoe UI",sans-serif;min-height:100%}
body{padding:env(safe-area-inset-top,0px) 0 calc(84px + var(--safe-bottom));}
button,input,textarea{font:inherit}
button{cursor:pointer}
a{color:inherit}
.app-header{position:sticky;top:0;z-index:20;display:flex;justify-content:space-between;align-items:center;padding:14px 16px 12px;background:rgba(11,13,17,.92);backdrop-filter:blur(16px);border-bottom:1px solid rgba(42,50,62,.65)}
.app-header h1{font-size:24px;line-height:1.1;margin:2px 0 0}.eyebrow{font-size:12px;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-weight:700}
.view{max-width:760px;margin:0 auto;padding:16px}
.bottom-nav{position:fixed;left:0;right:0;bottom:0;z-index:30;display:grid;grid-template-columns:repeat(4,1fr);padding:8px 8px calc(8px + var(--safe-bottom));background:rgba(15,18,24,.95);backdrop-filter:blur(18px);border-top:1px solid var(--line)}
.nav-item{border:0;background:transparent;color:var(--muted);display:flex;flex-direction:column;gap:4px;align-items:center;justify-content:center;min-height:54px;font-size:11px;font-weight:700}.nav-item.active{color:var(--accent)}.nav-icon{font-size:19px;line-height:1}
.icon-button{width:36px;height:36px;border:1px solid var(--line);border-radius:50%;background:var(--surface);color:var(--text);font-weight:800}
.card{background:var(--surface);border:1px solid var(--line);border-radius:var(--radius);padding:16px;margin-bottom:12px}.hero{padding:18px}.hero h2{font-size:26px;margin:0 0 6px}.hero p,.muted{color:var(--muted);margin:0;line-height:1.45}.section-title{font-size:18px;margin:24px 2px 10px}.subhead{font-size:13px;color:var(--muted);margin:2px 0 12px}
.row{display:flex;align-items:center;gap:10px}.between{justify-content:space-between}.grow{flex:1}.stack{display:grid;gap:10px}.badge{display:inline-flex;align-items:center;border-radius:999px;padding:5px 9px;background:var(--surface2);border:1px solid var(--line);color:var(--muted);font-size:12px;font-weight:700}.badge.good{color:var(--good);border-color:rgba(134,239,172,.3)}.badge.warn{color:var(--warn);border-color:rgba(253,230,138,.3)}
.primary,.secondary,.danger,.video-btn{border-radius:12px;min-height:44px;padding:10px 14px;font-weight:800;border:1px solid transparent}.primary{background:var(--accent2);color:#061018}.secondary{background:var(--surface2);border-color:var(--line);color:var(--text)}.danger{background:transparent;border-color:rgba(252,165,165,.4);color:var(--danger)}.video-btn{display:inline-flex;align-items:center;justify-content:center;text-decoration:none;background:var(--surface2);border-color:var(--line);color:var(--accent);min-height:38px;padding:7px 11px;font-size:13px}
.day-grid{display:grid;gap:10px}.day-card{width:100%;text-align:left;background:var(--surface);color:var(--text);border:1px solid var(--line);border-radius:14px;padding:14px}.day-card.current{border-color:var(--accent2)}.day-card .day{font-weight:850;font-size:16px}.day-card .title{color:var(--muted);margin-top:3px}.progress{height:7px;border-radius:99px;background:#222936;overflow:hidden;margin-top:12px}.progress>span{display:block;height:100%;background:var(--accent2);border-radius:99px}
.mobility-item{display:flex;gap:12px;align-items:center;padding:12px 0;border-top:1px solid var(--line)}.mobility-item:first-of-type{border-top:0}.check{width:26px;height:26px;accent-color:var(--accent2);flex:none}.mobility-name{font-weight:750}.target{font-size:13px;color:var(--muted);margin-top:2px}
.exercise-card{padding:0;overflow:hidden}.exercise-head{padding:15px 15px 12px}.exercise-name{font-size:18px;font-weight:850;line-height:1.25}.set-table{border-top:1px solid var(--line)}.set-head,.set-row{display:grid;grid-template-columns:38px 1fr 1fr;gap:7px;align-items:center;padding:8px 12px}.set-head{background:var(--surface2);font-size:11px;text-transform:uppercase;color:var(--muted);font-weight:800}.set-row{border-top:1px solid rgba(42,50,62,.7)}.set-row:first-of-type{border-top:0}.set-num{text-align:center;color:var(--muted);font-weight:800}.field{width:100%;min-width:0;height:43px;border:1px solid var(--line);border-radius:10px;background:#0f1319;color:var(--text);padding:8px;text-align:center;font-size:16px}.field:focus,.notes:focus{outline:2px solid rgba(56,189,248,.45);border-color:var(--accent2)}.previous{font-size:12px;color:var(--muted);padding:0 15px 12px}.recommend{font-size:12px;color:var(--good);padding:0 15px 12px;font-weight:750}
.notes{width:100%;min-height:110px;resize:vertical;border:1px solid var(--line);border-radius:12px;background:#0f1319;color:var(--text);padding:12px;line-height:1.4}.cues{font-size:14px;line-height:1.5;color:#d8dee8}.action-bar{position:sticky;bottom:76px;z-index:10;background:linear-gradient(transparent,var(--bg) 28%);padding:24px 0 5px}.action-bar button{width:100%}
.history-card{display:block;width:100%;text-align:left}.history-date{font-weight:850}.history-meta{color:var(--muted);font-size:13px;margin-top:4px}.empty{text-align:center;color:var(--muted);padding:42px 18px}.settings-row{padding:12px 0;border-top:1px solid var(--line)}.settings-row:first-child{border-top:0}.small{font-size:12px;color:var(--muted);line-height:1.45}.file-input{display:none}
.toast{position:fixed;left:50%;bottom:calc(92px + var(--safe-bottom));z-index:80;transform:translate(-50%,16px);opacity:0;background:#e5edf7;color:#07101a;border-radius:999px;padding:9px 14px;font-size:13px;font-weight:800;transition:.2s;pointer-events:none;white-space:nowrap;max-width:90vw;overflow:hidden;text-overflow:ellipsis}.toast.show{opacity:1;transform:translate(-50%,0)}
.modal-backdrop{position:fixed;inset:0;z-index:100;background:rgba(0,0,0,.66);display:flex;align-items:flex-end;padding:16px}.modal-backdrop.hidden{display:none}.modal{width:100%;max-width:620px;margin:0 auto;background:var(--surface);border:1px solid var(--line);border-radius:20px;padding:18px 18px calc(18px + var(--safe-bottom));box-shadow:0 24px 80px rgba(0,0,0,.45)}.modal-head{display:flex;justify-content:space-between;gap:12px;align-items:center}.modal h2{margin:0;font-size:20px}.modal p,.modal li{color:#d4dbe6;line-height:1.5}.modal ol{padding-left:22px}
@media(min-width:700px){.day-grid{grid-template-columns:1fr 1fr}.view{padding:22px}.action-bar{bottom:82px}}
.item-actions{display:flex;gap:7px;align-items:center;flex:none}.muscle-btn{display:inline-flex;align-items:center;justify-content:center;border-radius:12px;min-height:38px;padding:7px 11px;font-weight:800;border:1px solid var(--line);background:var(--surface2);color:var(--good);font-size:13px}.exercise-title-row{align-items:flex-start}.mobility-item .item-actions{flex-direction:column;align-items:stretch}.mobility-item .video-btn,.mobility-item .muscle-btn{min-width:72px}.muscle-map-wrap{margin-top:12px;border:1px solid var(--line);border-radius:16px;background:#0f1319;padding:10px}.muscle-map{display:block;width:100%;height:auto;max-height:330px}.body-base{fill:#2a323e;stroke:#4a5565;stroke-width:1.5}.body-label{fill:var(--muted);font-size:12px;font-weight:800;text-anchor:middle;letter-spacing:.08em}.muscle-region{fill:transparent;stroke:transparent;stroke-width:1.5;transition:.15s}.muscle-region.active{fill:#f59e0b;stroke:#fde68a;opacity:.95}.muscle-legend{display:flex;justify-content:center;font-size:12px;color:var(--muted);padding:3px 0 1px}.muscle-legend span{display:flex;align-items:center;gap:7px}.legend-swatch{display:inline-block;width:13px;height:13px;border-radius:4px;background:#f59e0b;border:1px solid #fde68a}.muscle-copy p{margin:12px 0 0}.muscle-copy strong{color:var(--text)}
@media(max-width:430px){.exercise-title-row{gap:8px}.exercise-title-row .item-actions{flex-direction:column;align-items:stretch}.exercise-title-row .video-btn,.exercise-title-row .muscle-btn{min-width:72px}.mobility-item{align-items:flex-start}.mobility-item .item-actions{gap:5px}.mobility-item .video-btn,.mobility-item .muscle-btn{min-height:34px;padding:5px 8px}}