:root{font-family:Inter,ui-sans-serif,-apple-system,BlinkMacSystemFont,"Segoe UI",sans-serif;color:#20383b;background:#f5f5ef;font-synthesis:none;--ink:#183c45;--muted:#657875;--line:#dde4db;--accent:#d8efb3;--white:#fffefa}*{box-sizing:border-box}body{margin:0}button,input,select,textarea{font:inherit}button,a,input,select,textarea{outline-offset:4px}button{cursor:pointer}button:disabled{opacity:.5;cursor:wait}button,.button{border:1px solid var(--line);border-radius:10px;background:var(--white);padding:12px 17px;color:var(--ink);font-weight:600;display:inline-flex;align-items:center;justify-content:center;gap:9px;text-decoration:none}button:hover{background:#edf2e8}button.primary{background:var(--ink);color:white;border-color:var(--ink)}button.primary:hover{background:#29535c}button.accent{background:var(--accent);border-color:var(--accent)}button.ghost{border:0;background:transparent}button.small{padding:8px 12px;font-size:13px}a{color:inherit}h1,h2,h3,p{margin:0}h1{font-weight:500;font-size:clamp(32px,4vw,49px);letter-spacing:-1.8px;line-height:1.12}h2{font-size:24px;letter-spacing:-.6px;font-weight:550}h3{font-size:17px}p{line-height:1.65}.muted{color:var(--muted)}.eyebrow{font-size:11px;letter-spacing:1.9px;font-weight:700;text-transform:uppercase}.shell{display:grid;grid-template-columns:224px minmax(0,1fr);min-height:100vh}.sidebar{background:var(--ink);color:#f4f6ee;padding:34px 23px;display:flex;flex-direction:column;position:fixed;inset:0 auto 0 0;width:224px}.brand{font-size:22px;letter-spacing:4px;font-weight:750;display:flex;align-items:center;gap:12px}.brand img{width:34px;height:34px}.brand-sub{color:#a8c0bc;font-size:11px;letter-spacing:2.3px;margin:14px 0 45px}.nav{display:grid;gap:8px}.nav button{justify-content:flex-start;background:transparent;color:#c4d5d0;border-color:transparent;font-weight:450;padding:14px}.nav button.active{color:var(--ink);background:var(--accent);font-weight:650}.nav svg{height:18px;width:18px}.sidebar-bottom{margin-top:auto;padding-top:50px;font-size:12px;color:#b4c8c1;line-height:1.8}.sidebar-bottom b{color:#eef5e7;display:block}.main{grid-column:2;padding:0 46px 50px;max-width:1500px;width:100%;margin:auto}.topbar{display:flex;align-items:center;justify-content:space-between;padding:25px 0;border-bottom:1px solid var(--line);margin-bottom:35px;font-size:13px}.avatar{border-radius:50%;background:#e2e9dc;width:35px;height:35px;display:inline-grid;place-items:center;margin-left:10px}.page-head{display:flex;gap:24px;justify-content:space-between;align-items:flex-start;margin:30px 0}.page-head p{margin-top:12px;max-width:640px;color:var(--muted)}.grid{display:grid;grid-template-columns:minmax(0,1fr) 300px;gap:24px}.stack{display:grid;gap:20px;align-content:start}.card{background:var(--white);border:1px solid var(--line);border-radius:18px;padding:25px}.hero{background:var(--ink);color:#fffefa;border-radius:18px;padding:29px;position:relative;overflow:hidden;min-height:192px}.hero:after{content:"";position:absolute;width:230px;height:230px;border:1px solid #64817855;border-radius:50%;right:-62px;top:-78px;box-shadow:0 0 0 32px #64817812,0 0 0 65px #6481780d}.hero h2{font-size:32px;max-width:80%;margin:14px 0}.hero p{color:#c0d1cb;font-size:14px;max-width:80%}.hero .pill{background:#365a58;color:#e7f3db}.hero-stats{display:flex;gap:35px;margin-top:25px}.hero-stats strong{font-size:25px;font-weight:500;display:block}.hero-stats span{font-size:11px;color:#bdd0c6}.pill{display:inline-flex;padding:5px 9px;border-radius:30px;background:#eff3e9;color:#4f6556;font-size:11px;font-weight:650;line-height:1.3}.pill.amber{background:#fff0d6;color:#946526}.row{display:flex;align-items:center;justify-content:space-between;gap:15px}.section-title{margin:27px 0 15px;display:flex;justify-content:space-between;align-items:center}.section-title h2{font-size:21px}.block{border:1px solid var(--line);border-radius:15px;background:var(--white);overflow:hidden}.block-head{padding:19px 22px;display:flex;align-items:center;gap:15px;border-bottom:1px solid var(--line)}.block-num{font-size:12px;font-weight:700;width:32px;height:32px;border-radius:10px;background:#edf2e7;display:grid;place-items:center}.block-head h3{font-size:16px}.block-head p{font-size:12px;color:var(--muted);margin-top:3px}.exercise{padding:18px 22px;display:grid;grid-template-columns:1fr auto;gap:14px;border-bottom:1px solid #edf0e9}.exercise:last-child{border:0}.exercise h3{font-size:15px;font-weight:600}.exercise p{font-size:12px;color:var(--muted);margin-top:5px}.dose{font-size:14px;font-weight:650;margin-top:7px}.exercise-note{max-width:600px;font-size:12px;color:var(--muted);line-height:1.6;margin-top:8px}.side-title{font-size:15px;margin-bottom:20px}.field{display:grid;gap:7px;margin-bottom:16px}.field label,label.field{font-size:12px;color:#506560;font-weight:600}.field input,.field select,.field textarea,input.field{width:100%;border:1px solid #d8e0d5;border-radius:9px;background:#fff;padding:11px 12px;color:var(--ink);min-width:0}.field textarea{min-height:80px;resize:vertical}.fields{display:grid;grid-template-columns:1fr 1fr;gap:0 18px}.check-grid{display:grid;grid-template-columns:repeat(3,1fr);gap:12px;font-size:13px;margin:16px 0}.check-grid label{display:flex;gap:8px;align-items:center}.notice{background:#eef3e5;padding:15px 18px;border-radius:10px;font-size:13px;line-height:1.6;color:#4f624e}.notice.warning{background:#fff2dc;color:#856329}.text-small{font-size:12px;line-height:1.65}.wide{width:100%}.rule{height:1px;background:var(--line);margin:20px 0}.actions{display:flex;gap:10px;flex-wrap:wrap;margin-top:20px}.week{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:14px}.day{border:1px solid var(--line);border-radius:13px;background:var(--white);padding:19px}.day h3{font-size:14px;margin:8px 0 14px}.opportunity{padding:12px 0;border-top:1px solid var(--line);font-size:13px}.opportunity p{font-size:12px;color:var(--muted)}.opportunity .pill{margin:7px 0}.history-row{padding:20px 0;border-bottom:1px solid var(--line)}.history-row:last-child{border:0}.empty{text-align:center;padding:45px 20px;color:var(--muted)}.empty h2{color:var(--ink);margin-bottom:10px}.welcome{max-width:1040px;margin:7vh auto;padding:24px;display:grid;grid-template-columns:1.1fr 1fr;gap:45px;align-items:center}.welcome-hero{background:var(--ink);color:#fff;padding:50px 38px;border-radius:25px;min-height:510px;display:flex;flex-direction:column;justify-content:space-between}.welcome-hero h1{font-size:55px;line-height:1.05;margin:35px 0}.welcome-hero p{color:#becfc5}.welcome .card{padding:35px}.welcome h2{margin:0 0 10px}.loading{padding:40px;color:var(--muted)}#toast{position:fixed;bottom:26px;right:28px;padding:15px 22px;border-radius:12px;background:var(--ink);color:white;box-shadow:0 6px 25px #183c4522;z-index:20;display:none;max-width:440px}dialog{border:0;border-radius:20px;padding:30px;width:min(650px,94vw);max-height:90vh;color:var(--ink);background:var(--white);box-shadow:0 25px 100px #142e3b55}dialog::backdrop{background:#102c3866;backdrop-filter:blur(3px)}dialog h2{margin-bottom:12px}dialog p{margin-bottom:20px}.dialog-head{display:flex;justify-content:space-between;gap:20px;align-items:start}.set-grid{display:grid;grid-template-columns:repeat(5,1fr);gap:10px}.input-table{width:100%;border-collapse:collapse;font-size:13px}.input-table th,.input-table td{text-align:left;padding:12px;border-bottom:1px solid var(--line)}.input-table input{width:100%;padding:9px;border:1px solid var(--line);border-radius:6px}.busy{opacity:.65;pointer-events:none}.mobile-brand{display:none}.progress-track{height:5px;background:#e8eddf;border-radius:5px;margin:18px 0}.progress-track div{height:100%;background:#83996e;border-radius:5px}.error{color:#a0402c;font-size:13px;line-height:1.6;margin-top:12px}.footnote{margin-top:24px;color:var(--muted);font-size:12px;line-height:1.7}.today-chip{font-size:12px;padding:10px 14px;border-radius:50px;background:#e9eee2;white-space:nowrap}.mobile-nav-label{display:inline}
@media(max-width:1100px){.sidebar{width:190px;padding:30px 16px}.shell{grid-template-columns:190px 1fr}.main{padding:0 26px 40px}.grid{grid-template-columns:minmax(0,1fr) 260px}.week{grid-template-columns:repeat(2,1fr)}}@media(max-width:850px){.grid{grid-template-columns:1fr}.grid>.stack:last-child{grid-row:1}.grid>.stack:last-child .card:not(:first-child){display:none}.fields{gap:0 12px}.welcome{grid-template-columns:1fr;max-width:540px;margin:10px auto;gap:20px}.welcome-hero{min-height:310px;padding:30px}.welcome-hero h1{font-size:40px;margin:25px 0}.week{grid-template-columns:repeat(2,1fr)}}@media(max-width:620px){.shell{display:block}.sidebar{position:fixed;inset:auto 0 0;width:100%;height:70px;z-index:10;padding:7px 8px;display:block}.sidebar .brand,.brand-sub,.sidebar-bottom{display:none}.nav{display:flex;justify-content:space-around;gap:2px}.nav button{padding:8px 10px;flex-direction:column;gap:4px;font-size:10px}.nav button.active{border-radius:9px}.nav svg{height:17px}.main{padding:0 18px 95px}.topbar{padding:18px 0;margin-bottom:23px}.mobile-brand{display:block;font-size:14px;letter-spacing:2px;font-weight:750}.topbar .breadcrumb{display:none}.page-head{margin:20px 0;display:block}.page-head .today-chip{display:none}h1{font-size:36px}.page-head p{font-size:14px}.card{padding:20px}.hero{padding:24px}.hero h2{font-size:28px}.check-grid{grid-template-columns:1fr 1fr}.week{grid-template-columns:1fr}.exercise{padding:16px;grid-template-columns:1fr auto}.exercise .small{padding:8px}.set-grid{grid-template-columns:repeat(3,1fr)}.fields{grid-template-columns:1fr 1fr}dialog{padding:23px}.footnote{font-size:11px}.input-table{font-size:11px}#toast{bottom:83px;left:15px;right:15px;max-width:none}}

/* ---- Curriculum, Preflight Checklist and practice ---- */
.nav-short{display:none}
textarea{width:100%;border:1px solid var(--line);border-radius:10px;padding:11px 13px;background:var(--white);color:var(--ink);resize:vertical}
.lesson-body{max-width:72ch}
.lesson-body p{margin-bottom:19px;font-size:16.5px;line-height:1.75}
.lesson-body p:last-of-type{margin-bottom:0}
.lesson-card .row{align-items:flex-start;gap:16px}
.curriculum-card{border-left:4px solid var(--accent)}
.measure-grid{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:18px;margin-top:16px}
.measure-grid>div{border:1px solid var(--line);border-radius:12px;padding:14px}
.measure-grid b{display:inline-block;margin-right:8px}
.measure-grid p{margin:8px 0 10px}
@media(max-width:620px){
 .nav-full{display:none}
 .nav-short{display:inline}
 .nav button{padding:7px 4px;font-size:10px}
 .nav svg{height:16px}
 .measure-grid{grid-template-columns:1fr}
 .lesson-body p{font-size:15.5px}
}
.video-placeholder{margin-top:12px;border:1px dashed #c3d2c0;border-radius:12px;background:#f1f5ec;padding:14px 16px;display:grid;gap:6px;font-size:12px;color:var(--muted)}
.video-placeholder b{color:var(--ink);font-size:13px}

/* ---- Command-center palette: graphite, white, gold and blue ---- */
:root{
 --ink:#f7f8fa;
 --muted:#aeb7c4;
 --line:#353b46;
 --accent:#d7b45a;
 --white:#1a1d23;
 --canvas:#0f1115;
 --panel:#16191f;
 --panel-raised:#1f232b;
 --gold:#d7b45a;
 --gold-soft:#2d291d;
 --blue:#4f91ff;
 --blue-soft:#172844;
 --danger:#ff8b78;
 color:var(--ink);
 background:var(--canvas)
}
body{background:var(--canvas);color:var(--ink)}
button,.button{background:var(--panel-raised);color:var(--ink);border-color:var(--line)}
button:hover{background:#292e38;border-color:#566071}
button:focus-visible,.button:focus-visible,input:focus-visible,select:focus-visible,textarea:focus-visible,a:focus-visible{outline:3px solid var(--blue);outline-offset:3px}
button.primary{background:var(--blue);color:#08101f;border-color:var(--blue)}
button.primary:hover{background:#74a8ff;border-color:#74a8ff}
button.accent{background:var(--gold);color:#15130d;border-color:var(--gold)}
button.accent:hover{background:#e4c66f;border-color:#e4c66f}
.sidebar{background:var(--panel);color:var(--ink);border-right:1px solid var(--line)}
.brand-sub,.sidebar-bottom{color:var(--muted)}
.sidebar-bottom b{color:var(--ink)}
.nav button{color:#c8ced8}
.nav button:hover{background:var(--panel-raised);color:var(--ink)}
.nav button.active{color:#101217;background:var(--gold);border-color:var(--gold)}
.main{background:var(--canvas)}
.topbar{border-color:var(--line);color:var(--muted)}
.avatar,.today-chip{background:var(--blue-soft);color:#bcd4ff;border:1px solid #31558b}
.card,.block,.day{background:var(--white);border-color:var(--line)}
.hero,.welcome-hero{background:var(--panel-raised);color:var(--ink);border:1px solid #424956;box-shadow:inset 4px 0 0 var(--gold)}
.hero:after{border-color:#4f91ff55;box-shadow:0 0 0 32px #4f91ff12,0 0 0 65px #d7b45a0d}
.hero p,.welcome-hero p,.hero-stats span{color:#c1c8d2}
.hero .pill{background:var(--blue-soft);color:#c6d9ff;border:1px solid #31558b}
.pill{background:var(--blue-soft);color:#c6d9ff;border:1px solid #31558b}
.pill.amber{background:var(--gold-soft);color:#f1d98f;border-color:#79652d}
.block-head,.exercise{border-color:var(--line)}
.block-num{background:var(--gold-soft);color:#f1d98f;border:1px solid #79652d}
.field label,label.field{color:#c5ccd6}
.field input,.field select,.field textarea,input.field,textarea,.input-table input{background:#111419;color:var(--ink);border-color:#48505e;color-scheme:dark}
.field input::placeholder,.field textarea::placeholder,textarea::placeholder{color:#858f9d}
.notice{background:var(--blue-soft);color:#c6d9ff;border:1px solid #31558b}
.notice.warning{background:var(--gold-soft);color:#f1d98f;border-color:#79652d}
.rule,.progress-track{background:var(--line)}
.progress-track div{background:var(--blue)}
.opportunity,.history-row,.input-table th,.input-table td{border-color:var(--line)}
.empty h2,.video-placeholder b{color:var(--ink)}
#toast{background:var(--gold);color:#15130d;box-shadow:0 8px 30px #0008}
dialog{color:var(--ink);background:var(--panel-raised);border:1px solid #424956;box-shadow:0 25px 100px #000b}
dialog::backdrop{background:#050608cc;backdrop-filter:blur(4px)}
.error{color:var(--danger)}
.curriculum-card{border-left-color:var(--gold)}
.video-placeholder{border-color:#536071;background:#131820;color:var(--muted)}
::selection{background:var(--gold);color:#111318}

/* Account recovery stays above the current screen, without hiding its inputs. */
#recovery { margin: 16px; border: 2px solid #a26c22; position: relative; z-index: 20; }
#recovery[hidden] { display: none; }
#draft-preview { white-space: pre-wrap; overflow-wrap: anywhere; max-height: 240px; overflow: auto; }
[hidden] { display: none !important; }

.program-days{display:grid;gap:16px;margin:18px 0 32px}.program-day summary{cursor:pointer;font-weight:700}.program-day h3{margin-top:20px}.equipment-details[hidden],#sore-followup[hidden]{display:none}.exercise-note{overflow-wrap:anywhere}form details{margin:16px 0} .welcome .card{min-width:0}
@media(max-width:700px){.nav{grid-template-columns:repeat(5,minmax(0,1fr))}.fields{grid-template-columns:1fr}.exercise{flex-wrap:wrap}.actions{flex-wrap:wrap}.program-day{padding:16px}.main,.card,.exercise>div{min-width:0}}

@media(max-width:700px){.exercise{grid-template-columns:1fr;gap:12px}.exercise>div:last-child{display:flex;gap:8px;flex-wrap:wrap}.exercise-note{max-width:65ch}.check-grid{grid-template-columns:1fr}}

/* Today only: primary questions inherit the removed h2 typography. */
.today-checkin .primary-question>.field>label{font-size:24px;font-weight:550;letter-spacing:-.6px;line-height:1.25;color:var(--ink);display:block;margin-bottom:12px}.today-checkin .primary-question{margin-bottom:26px}.today-checkin #symptom-followup label{font-size:15px;font-weight:500;line-height:1.4}.today-checkin [hidden]{display:none!important}.today-checkin select,.today-checkin input{max-width:100%;min-width:0}.today-checkin #symptom-followup{margin:-8px 0 24px}.today-checkin .notice{margin-bottom:24px}
@media(max-width:620px){.today-checkin{padding:18px}.today-checkin select{font-size:14px}.today-checkin .primary-question>.field>label{overflow-wrap:break-word}.today-checkin .primary-question{margin-bottom:24px}}

.today-checkin .symptom-condition{border:0;padding:0;margin:0 0 18px;min-width:0}.today-checkin .symptom-condition legend{font-size:15px;font-weight:500;line-height:1.4;margin-bottom:10px}.today-checkin .condition-option{display:flex;align-items:flex-start;gap:10px;margin:10px 0;font-size:14px!important;font-weight:400!important;line-height:1.5}.today-checkin .condition-option input{width:18px;flex:0 0 18px;margin-top:2px}

/* September workout review: clear session heading and separate PARS. */
.workout-count{font-size:13px;color:var(--muted);white-space:nowrap;padding-top:10px}
.pars-block{padding:24px;border:1px solid var(--line);border-radius:14px;background:var(--white)}
.pars-block p{margin:12px 0}.pars-block a{color:var(--accent);font-weight:600;display:inline-block;padding:8px 0}
.workout-heading .workout-emphasis{color:var(--ink);font-weight:550}
@media(max-width:620px){.workout-count{display:block;padding-top:14px}.pars-block{padding:20px}}

/* Calendar and optional exercise actuals. */
.training-calendar{margin-top:28px;scroll-margin-top:20px}.training-calendar>p{margin:12px 0 20px;max-width:75ch}.calendar-toolbar{display:flex;align-items:center;gap:12px;margin:20px 0}.calendar-toolbar h3{flex:1}.calendar-grid{display:grid;grid-template-columns:repeat(7,minmax(0,1fr));gap:6px}.calendar-weekday{text-align:center;font-size:12px;color:var(--muted);padding:8px 0}.calendar-day{min-height:100px;min-width:0;display:flex;flex-direction:column;align-items:flex-start;gap:5px;padding:10px 6px;border:1px solid var(--line);background:var(--panel);border-radius:7px}.calendar-day.selected{outline:2px solid var(--gold);outline-offset:0}.calendar-day.is-today b{color:var(--gold)}.calendar-status{font-size:10px;line-height:1.3;white-space:nowrap;color:var(--muted)}.calendar-status.completed{color:#9fdec3}.calendar-status.skipped{color:#edcc87}.calendar-status.in-progress{color:#aacbf9}.calendar-agenda{border-top:1px solid var(--line);margin-top:20px;padding-top:20px}.calendar-entry{width:100%;text-align:left;display:flex;align-items:center;gap:12px;margin:10px 0;padding:14px}.calendar-entry>span:nth-child(2){flex:1}.calendar-entry small{display:block;font-weight:400;color:var(--muted);margin-top:6px}.calendar-exercise{padding:14px 0;border-bottom:1px solid var(--line)}.calendar-exercise p{margin-top:6px}.next-workout{gap:15px;margin-bottom:18px;flex-wrap:wrap}.next-workout a{color:var(--gold)}.exercise-actions{display:flex;align-items:center;gap:8px;flex-wrap:wrap}.detail-set{display:grid;grid-template-columns:60px 1fr 1fr;gap:12px;border-bottom:1px solid var(--line);padding:16px 0;align-items:center}.detail-set .field{margin:0;min-width:0}.detail-set input{min-width:0;max-width:100%}.bodyweight-choice{grid-column:3;display:flex;gap:8px;align-items:center;font-size:13px}.bodyweight-choice input{width:auto}.set-actions{display:flex;justify-content:flex-end;gap:12px;margin:18px 0}.recorded{color:#9fdec3}#exercise-details details p{margin:12px 0}
@media(max-width:620px){.training-calendar{padding:14px}.calendar-grid{gap:3px}.calendar-day{min-height:76px;padding:8px 3px}.calendar-status{font-size:9px}.calendar-toolbar{gap:6px;flex-wrap:wrap}.calendar-toolbar h3{font-size:17px}.calendar-toolbar button{padding:8px}.calendar-entry{padding:12px 8px;gap:8px}.calendar-entry b{font-size:13px}.detail-set{grid-template-columns:1fr 1fr;gap:8px}.detail-set>b{grid-column:1/-1}.bodyweight-choice{grid-column:2}.set-actions{flex-wrap:wrap}}