:root {
  color-scheme: light;
  --ink: #0b1739;
  --ink-soft: #253553;
  --muted: #61708a;
  --line: #dfe7f0;
  --surface: #ffffff;
  --surface-soft: #f5f8fb;
  --page: #eef3f8;
  --navy: #0b2d5d;
  --navy-deep: #071c3e;
  --blue: #1368db;
  --cyan: #08b9c8;
  --green: #159b6a;
  --green-dark: #08714c;
  --green-soft: #e7f8f1;
  --violet: #6d55d9;
  --amber: #b66610;
  --amber-soft: #fff7e8;
  --danger: #bd3346;
  --danger-dark: #871c2c;
  --danger-soft: #fff0f2;
  --shadow-sm: 0 8px 24px rgba(8, 30, 65, 0.06);
  --shadow-md: 0 18px 54px rgba(8, 30, 65, 0.1);
  --radius-sm: 14px;
  --radius-md: 22px;
  --radius-lg: 30px;
  --shell: 1180px;
}

*,
*::before,
*::after {
  box-sizing: border-box;
}

html {
  scroll-behavior: smooth;
  scroll-padding-top: 88px;
}

body {
  margin: 0;
  background: var(--page);
  color: var(--ink);
  font-family: Inter, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, "Segoe UI", sans-serif;
  font-size: 16px;
  line-height: 1.65;
  text-rendering: optimizeLegibility;
  -webkit-font-smoothing: antialiased;
}

body::before {
  content: "";
  position: fixed;
  inset: 0;
  z-index: -1;
  pointer-events: none;
  background:
    linear-gradient(rgba(255, 255, 255, 0.35), rgba(255, 255, 255, 0.35)),
    radial-gradient(circle at 12% 12%, rgba(8, 185, 200, 0.07), transparent 32%);
}

img,
svg,
canvas {
  max-width: 100%;
}

button,
select,
input,
textarea {
  font: inherit;
}

button,
a,
select {
  -webkit-tap-highlight-color: transparent;
}

a {
  color: inherit;
}

button {
  cursor: pointer;
}

[hidden] {
  display: none !important;
}

.shell {
  width: min(calc(100% - 40px), var(--shell));
  margin-inline: auto;
}

.sr-only {
  position: absolute !important;
  width: 1px !important;
  height: 1px !important;
  padding: 0 !important;
  margin: -1px !important;
  overflow: hidden !important;
  clip: rect(0, 0, 0, 0) !important;
  white-space: nowrap !important;
  border: 0 !important;
}

.skip-link {
  position: fixed;
  top: 10px;
  left: 10px;
  z-index: 1000;
  padding: 10px 15px;
  border-radius: 10px;
  background: var(--ink);
  color: #fff;
  font-weight: 800;
  text-decoration: none;
  transform: translateY(-150%);
  transition: transform 160ms ease;
}

.skip-link:focus {
  transform: translateY(0);
}

:focus-visible {
  outline: 3px solid rgba(19, 104, 219, 0.5);
  outline-offset: 3px;
}

.concept-ribbon {
  display: flex;
  align-items: center;
  justify-content: center;
  gap: 9px;
  min-height: 38px;
  padding: 8px 20px;
  background: #17233c;
  color: #f8fbff;
  font-size: 0.78rem;
  font-weight: 800;
  letter-spacing: 0.08em;
  text-align: center;
  text-transform: uppercase;
}

.concept-ribbon__dot {
  width: 8px;
  height: 8px;
  border-radius: 999px;
  background: #ffc857;
  box-shadow: 0 0 0 5px rgba(255, 200, 87, 0.14);
}

.site-header {
  position: relative;
  z-index: 10;
  background: rgba(255, 255, 255, 0.94);
  border-bottom: 1px solid rgba(218, 228, 240, 0.9);
  backdrop-filter: blur(16px);
}

.site-header__inner {
  display: flex;
  align-items: center;
  justify-content: space-between;
  min-height: 78px;
}

.brand {
  display: inline-flex;
  align-items: center;
  gap: 11px;
}

.brand img {
  display: block;
  width: 42px;
  height: 42px;
  object-fit: contain;
}

.brand__name {
  color: #071633;
  font-size: 1.13rem;
  font-weight: 900;
  letter-spacing: 0.24em;
}

.site-header__label {
  padding: 8px 13px;
  border: 1px solid #dbe7f2;
  border-radius: 999px;
  background: #f8fbfd;
  color: var(--muted);
  font-size: 0.78rem;
  font-weight: 750;
  letter-spacing: 0.04em;
}

.hero {
  position: relative;
  overflow: hidden;
  padding: clamp(70px, 8vw, 112px) 0 clamp(68px, 7vw, 98px);
  background:
    linear-gradient(118deg, rgba(255, 255, 255, 0.98) 0%, rgba(246, 251, 253, 0.97) 57%, rgba(232, 248, 247, 0.94) 100%);
  isolation: isolate;
}

.hero::before {
  content: "";
  position: absolute;
  inset: 0;
  z-index: -2;
  opacity: 0.23;
  background-image:
    linear-gradient(rgba(11, 45, 93, 0.08) 1px, transparent 1px),
    linear-gradient(90deg, rgba(11, 45, 93, 0.08) 1px, transparent 1px);
  background-size: 46px 46px;
  mask-image: linear-gradient(to right, transparent, #000 45%, #000);
}

.hero__orb {
  position: absolute;
  z-index: -1;
  border-radius: 999px;
  filter: blur(2px);
}

.hero__orb--one {
  top: -220px;
  right: -150px;
  width: 560px;
  height: 560px;
  background: radial-gradient(circle at 30% 35%, rgba(20, 217, 205, 0.25), rgba(19, 104, 219, 0.04) 67%, transparent 70%);
}

.hero__orb--two {
  right: 39%;
  bottom: -270px;
  width: 440px;
  height: 440px;
  border: 65px solid rgba(21, 155, 106, 0.06);
}

.hero__grid {
  display: grid;
  grid-template-columns: minmax(0, 1.12fr) minmax(360px, 0.72fr);
  gap: clamp(42px, 7vw, 92px);
  align-items: center;
}

.eyebrow {
  display: flex;
  align-items: center;
  gap: 8px;
  margin: 0 0 12px;
  color: var(--green-dark);
  font-size: 0.76rem;
  font-weight: 850;
  letter-spacing: 0.13em;
  text-transform: uppercase;
}

.eyebrow--danger {
  color: var(--danger);
}

.hero h1 {
  max-width: 720px;
  margin: 0;
  color: var(--navy-deep);
  font-size: clamp(3.7rem, 8.5vw, 7.4rem);
  font-weight: 900;
  letter-spacing: -0.073em;
  line-height: 0.9;
}

.hero__lead {
  max-width: 700px;
  margin: 28px 0 0;
  color: var(--ink-soft);
  font-size: clamp(1.28rem, 2vw, 1.62rem);
  font-weight: 650;
  letter-spacing: -0.02em;
  line-height: 1.4;
}

.hero__copy {
  max-width: 650px;
  margin: 18px 0 0;
  color: var(--muted);
  font-size: 1.02rem;
}

.hero__actions {
  display: flex;
  flex-wrap: wrap;
  gap: 12px;
  margin-top: 30px;
}

.button {
  display: inline-flex;
  min-height: 48px;
  align-items: center;
  justify-content: center;
  gap: 9px;
  padding: 12px 20px;
  border: 1px solid transparent;
  border-radius: 13px;
  font-weight: 800;
  line-height: 1.2;
  text-align: center;
  text-decoration: none;
  transition: transform 160ms ease, box-shadow 160ms ease, background-color 160ms ease, border-color 160ms ease;
}

.button:hover {
  transform: translateY(-2px);
}

.button--primary {
  background: linear-gradient(135deg, var(--green), #0b8860);
  color: #fff;
  box-shadow: 0 12px 26px rgba(21, 155, 106, 0.23);
}

.button--primary:hover {
  background: linear-gradient(135deg, #0e8d60, #08734f);
  box-shadow: 0 16px 32px rgba(21, 155, 106, 0.28);
}

.button--secondary {
  border-color: #d3deea;
  background: #fff;
  color: var(--ink);
  box-shadow: var(--shadow-sm);
}

.button--secondary:hover {
  border-color: #b9c8d9;
  background: #fbfdff;
}

.button--quiet {
  min-height: 42px;
  padding-inline: 14px;
  border-color: transparent;
  background: transparent;
  color: var(--blue);
}

.button--quiet:hover {
  background: #edf5ff;
}

.button--full {
  width: 100%;
}

.hero__checks {
  display: flex;
  flex-wrap: wrap;
  gap: 10px 20px;
  padding: 0;
  margin: 28px 0 0;
  list-style: none;
}

.hero__checks li {
  position: relative;
  padding-left: 24px;
  color: #41516b;
  font-size: 0.87rem;
  font-weight: 750;
}

.hero__checks li::before {
  content: "✓";
  position: absolute;
  top: -1px;
  left: 0;
  display: grid;
  width: 18px;
  height: 18px;
  place-items: center;
  border-radius: 999px;
  background: var(--green-soft);
  color: var(--green-dark);
  font-size: 0.7rem;
  font-weight: 900;
}

.scope-card {
  position: relative;
  padding: 32px;
  overflow: hidden;
  border: 1px solid rgba(196, 215, 228, 0.78);
  border-radius: var(--radius-lg);
  background: rgba(255, 255, 255, 0.91);
  box-shadow: 0 30px 80px rgba(8, 40, 76, 0.14);
  backdrop-filter: blur(18px);
}

.scope-card::after {
  content: "";
  position: absolute;
  top: 0;
  left: 32px;
  width: 90px;
  height: 4px;
  border-radius: 0 0 999px 999px;
  background: linear-gradient(90deg, var(--blue), var(--cyan));
}

.scope-card__icon {
  display: grid;
  width: 54px;
  height: 54px;
  margin-bottom: 22px;
  place-items: center;
  border-radius: 18px;
  background: #e9f4ff;
  color: var(--blue);
}

.scope-card__kicker,
.panel__kicker,
.movement-target__eyebrow {
  margin: 0 0 5px;
  color: var(--green-dark);
  font-size: 0.72rem;
  font-weight: 850;
  letter-spacing: 0.1em;
  text-transform: uppercase;
}

.scope-card h2 {
  margin: 0 0 15px;
  font-size: 1.42rem;
  letter-spacing: -0.03em;
  line-height: 1.25;
}

.scope-card p:not(.scope-card__kicker) {
  margin: 0 0 13px;
  color: var(--muted);
  font-size: 0.94rem;
}

.text-link {
  display: inline-flex;
  align-items: center;
  gap: 7px;
  margin-top: 4px;
  color: var(--blue);
  font-weight: 800;
  text-decoration: none;
}

.text-link:hover {
  text-decoration: underline;
  text-underline-offset: 4px;
}

.quick-nav {
  position: sticky;
  top: 0;
  z-index: 30;
  border-top: 1px solid rgba(220, 230, 239, 0.8);
  border-bottom: 1px solid rgba(206, 220, 234, 0.95);
  background: rgba(255, 255, 255, 0.92);
  box-shadow: 0 8px 22px rgba(8, 30, 65, 0.04);
  backdrop-filter: blur(18px);
}

.quick-nav__inner {
  display: flex;
  min-height: 65px;
  align-items: center;
  gap: 7px;
  overflow-x: auto;
  scrollbar-width: none;
}

.quick-nav__inner::-webkit-scrollbar {
  display: none;
}

.quick-nav__label {
  flex: 0 0 auto;
  margin-right: 8px;
  color: #8090a7;
  font-size: 0.75rem;
  font-weight: 850;
  letter-spacing: 0.08em;
  text-transform: uppercase;
}

.quick-nav a {
  flex: 0 0 auto;
  padding: 8px 13px;
  border-radius: 999px;
  color: #42516a;
  font-size: 0.84rem;
  font-weight: 750;
  text-decoration: none;
  transition: background-color 150ms ease, color 150ms ease;
}

.quick-nav a:hover {
  background: #eef5fb;
  color: var(--blue);
}

.quick-nav a.is-active {
  background: var(--navy);
  color: #fff;
}

.section {
  padding: clamp(72px, 8vw, 110px) 0;
}

.section--tint {
  border-block: 1px solid #dfe9f1;
  background:
    radial-gradient(circle at 8% 12%, rgba(8, 185, 200, 0.07), transparent 30%),
    #f7fafc;
}

.section-heading {
  display: grid;
  max-width: 900px;
  grid-template-columns: 58px minmax(0, 1fr);
  gap: 22px;
  margin-bottom: 42px;
}

.section-heading__number {
  display: grid;
  width: 54px;
  height: 54px;
  place-items: center;
  margin: 0;
  border: 1px solid #cfe2eb;
  border-radius: 17px;
  background: #fff;
  color: var(--blue);
  box-shadow: var(--shadow-sm);
  font-size: 0.82rem;
  font-weight: 900;
  letter-spacing: 0.08em;
}

.section-heading h2,
.sources-layout h2 {
  margin: 0;
  color: var(--navy-deep);
  font-size: clamp(2.08rem, 4vw, 3.45rem);
  font-weight: 900;
  letter-spacing: -0.052em;
  line-height: 1.06;
}

.section-heading p:last-child,
.sources-layout > div > p:last-child {
  max-width: 780px;
  margin: 15px 0 0;
  color: var(--muted);
  font-size: 1.02rem;
}

.foundation-grid {
  display: grid;
  grid-template-columns: repeat(4, minmax(0, 1fr));
  gap: 15px;
}

.feature-card {
  min-height: 230px;
  padding: 24px;
  border: 1px solid var(--line);
  border-radius: var(--radius-md);
  background: var(--surface);
  box-shadow: var(--shadow-sm);
  transition: transform 180ms ease, box-shadow 180ms ease, border-color 180ms ease;
}

.feature-card:hover {
  transform: translateY(-4px);
  border-color: #c6d6e5;
  box-shadow: var(--shadow-md);
}

.feature-card__icon {
  display: grid;
  width: 48px;
  height: 48px;
  place-items: center;
  margin-bottom: 25px;
  border-radius: 15px;
  background: var(--green-soft);
  color: var(--green-dark);
  font-size: 0.9rem;
  font-weight: 900;
}

.feature-card:nth-child(2) .feature-card__icon {
  background: #eaf2ff;
  color: var(--blue);
}

.feature-card:nth-child(3) .feature-card__icon {
  background: #e8f8fa;
  color: #007d8a;
}

.feature-card:nth-child(4) .feature-card__icon {
  background: #f0edff;
  color: var(--violet);
}

.feature-card h3,
.panel h3,
.symptom-card h3,
.callout h3,
.movement-target h3,
.empty-state h3,
.safety-item h3 {
  margin: 0;
  color: var(--ink);
  font-size: 1.08rem;
  font-weight: 850;
  letter-spacing: -0.025em;
  line-height: 1.3;
}

.feature-card p {
  margin: 10px 0 0;
  color: var(--muted);
  font-size: 0.9rem;
}

.food-layout {
  display: grid;
  grid-template-columns: minmax(0, 1.05fr) minmax(0, 0.95fr);
  gap: 20px;
  margin-top: 20px;
}

.panel {
  padding: clamp(24px, 3vw, 34px);
  border: 1px solid var(--line);
  border-radius: var(--radius-lg);
  background: var(--surface);
  box-shadow: var(--shadow-sm);
}

.panel__heading {
  display: flex;
  align-items: flex-start;
  justify-content: space-between;
  gap: 18px;
  margin-bottom: 27px;
}

.panel__heading h3 {
  font-size: 1.42rem;
}

.soft-badge {
  flex: 0 0 auto;
  padding: 7px 10px;
  border-radius: 999px;
  background: var(--green-soft);
  color: var(--green-dark);
  font-size: 0.7rem;
  font-weight: 850;
}

.soft-badge--blue {
  background: #ebf3ff;
  color: #0d5abf;
}

.plate-wrap {
  display: grid;
  grid-template-columns: minmax(190px, 0.78fr) minmax(220px, 1.15fr);
  gap: 30px;
  align-items: center;
}

.plate {
  position: relative;
  width: min(100%, 250px);
  aspect-ratio: 1;
  margin-inline: auto;
  border: 15px solid #f6f9fc;
  border-radius: 999px;
  background: conic-gradient(#d6f2e5 0 50%, #daeaff 50% 75%, #f0e9ff 75% 100%);
  box-shadow:
    inset 0 0 0 2px rgba(11, 23, 57, 0.06),
    0 20px 36px rgba(10, 36, 73, 0.1);
}

.plate::after {
  content: "";
  position: absolute;
  inset: -15px;
  border: 1px solid #dae4ed;
  border-radius: inherit;
  pointer-events: none;
}

.plate__label {
  position: absolute;
  display: block;
  color: var(--ink);
  font-size: 1.35rem;
  font-weight: 900;
  line-height: 0.95;
  text-align: center;
}

.plate__label small {
  font-size: 0.62rem;
  font-weight: 800;
  letter-spacing: 0.04em;
  text-transform: uppercase;
}

.plate__label--plants {
  top: 44%;
  left: 20%;
  transform: translateY(-50%);
}

.plate__label--protein {
  top: 21%;
  right: 19%;
}

.plate__label--carbs {
  right: 21%;
  bottom: 19%;
}

.plate-key {
  display: grid;
  gap: 15px;
}

.plate-key p {
  position: relative;
  padding-left: 24px;
  margin: 0;
  color: var(--muted);
  font-size: 0.82rem;
  line-height: 1.45;
}

.plate-key strong {
  color: var(--ink-soft);
  font-size: 0.86rem;
}

.plate-key__dot {
  position: absolute;
  top: 4px;
  left: 0;
  width: 13px;
  height: 13px;
  border-radius: 4px;
}

.plate-key__dot--plants {
  background: #91d7b9;
}

.plate-key__dot--protein {
  background: #87b7ee;
}

.plate-key__dot--carbs {
  background: #bba7eb;
}

.micro-note {
  margin: 20px 0 0;
  color: #77869c;
  font-size: 0.76rem;
  line-height: 1.5;
}

.field-grid,
.form-grid {
  display: grid;
  gap: 15px;
}

.field-grid {
  grid-template-columns: repeat(2, minmax(0, 1fr));
  margin-bottom: 15px;
}

.field {
  display: grid;
  gap: 7px;
}

.field > span {
  color: var(--ink-soft);
  font-size: 0.78rem;
  font-weight: 800;
}

.field select,
.speed-control select {
  width: 100%;
  min-height: 49px;
  padding: 10px 38px 10px 13px;
  border: 1px solid #ced9e5;
  border-radius: 12px;
  background-color: #fbfdff;
  color: var(--ink);
  font-weight: 650;
}

.field select:hover,
.speed-control select:hover {
  border-color: #aebed0;
}

.meal-result {
  min-height: 148px;
  padding: 20px;
  margin-top: 18px;
  border: 1px solid #d8e5ef;
  border-radius: 18px;
  background:
    linear-gradient(135deg, rgba(232, 248, 245, 0.86), rgba(240, 247, 255, 0.86));
}

.meal-result__label {
  display: inline-block;
  margin-bottom: 5px;
  color: var(--green-dark);
  font-size: 0.7rem;
  font-weight: 850;
  letter-spacing: 0.08em;
  text-transform: uppercase;
}

.meal-result p {
  margin: 5px 0 0;
  color: var(--muted);
  font-size: 0.9rem;
}

.meal-result h4 {
  margin: 4px 0 8px;
  color: var(--ink);
  font-size: 1.1rem;
  letter-spacing: -0.02em;
}

.meal-idea-card {
  display: grid;
  gap: 9px;
}

.meal-idea-label {
  margin: 0 !important;
  color: var(--green-dark) !important;
  font-size: 0.68rem !important;
  font-weight: 850;
  letter-spacing: 0.08em;
  text-transform: uppercase;
}

.meal-idea-title {
  margin: 0;
  color: var(--ink);
  font-size: 1.16rem;
  font-weight: 850;
  letter-spacing: -0.025em;
  line-height: 1.3;
}

.meal-idea-summary,
.meal-idea-cue,
.meal-idea-note {
  margin: 0 !important;
}

.meal-idea-parts {
  display: grid;
  grid-template-columns: repeat(2, minmax(0, 1fr));
  gap: 6px 14px;
  padding: 12px 0 12px 18px !important;
  margin: 0 !important;
  border-block: 1px solid rgba(29, 101, 111, 0.11);
}

.meal-idea-cue {
  color: var(--ink-soft) !important;
  font-weight: 700;
}

.meal-idea-note {
  color: #77869c !important;
  font-size: 0.73rem !important;
}

.meal-result ul,
.meal-result ol {
  padding-left: 20px;
  margin: 9px 0 0;
  color: var(--muted);
  font-size: 0.86rem;
}

.meal-builder > .button--quiet {
  width: 100%;
  margin-top: 5px;
}

.hydration-panel {
  display: grid;
  grid-template-columns: minmax(0, 0.86fr) minmax(360px, 1.1fr);
  gap: 36px;
  align-items: center;
  margin-top: 20px;
  background:
    radial-gradient(circle at 0 100%, rgba(8, 185, 200, 0.1), transparent 34%),
    #fff;
}

.hydration-panel__intro {
  display: flex;
  gap: 18px;
  align-items: flex-start;
}

.hydration-icon {
  display: grid;
  flex: 0 0 66px;
  width: 66px;
  height: 66px;
  place-items: center;
  border-radius: 21px;
  background: #e7f8fb;
  color: #038996;
}

.hydration-panel__intro h3 {
  font-size: 1.42rem;
}

.hydration-panel__intro p:last-child {
  margin: 9px 0 0;
  color: var(--muted);
  font-size: 0.9rem;
}

.hydration-panel__tracker {
  padding: 22px;
  border: 1px solid #d9e7ef;
  border-radius: 20px;
  background: rgba(248, 252, 254, 0.86);
}

.hydration-count {
  display: flex;
  align-items: baseline;
  gap: 10px;
  margin-bottom: 12px;
}

.hydration-count strong {
  color: var(--blue);
  font-size: 2rem;
  font-weight: 900;
  line-height: 1;
}

.hydration-count span {
  color: var(--muted);
  font-size: 0.82rem;
  font-weight: 700;
}

#water-progress {
  display: grid;
  grid-template-columns: repeat(8, minmax(0, 1fr));
  gap: 6px;
  width: 100%;
  min-height: 12px;
  border: 0;
}

.water-dot {
  display: block;
  height: 12px;
  overflow: hidden;
  border-radius: 999px;
  background: #dfe8ef;
  transition: background-color 180ms ease, box-shadow 180ms ease, transform 180ms ease;
}

.water-dot.is-filled {
  background: linear-gradient(90deg, var(--blue), var(--cyan));
  box-shadow: 0 4px 10px rgba(8, 151, 188, 0.17);
  transform: translateY(-1px);
}

.hydration-actions {
  display: flex;
  gap: 7px;
  margin-top: 15px;
}

.hydration-actions .button--primary {
  flex: 1;
  background: linear-gradient(135deg, var(--blue), #078bba);
  box-shadow: 0 12px 26px rgba(19, 104, 219, 0.18);
}

.hydration-panel__tracker .micro-note {
  margin-top: 12px;
}

.symptom-grid {
  display: grid;
  grid-template-columns: repeat(3, minmax(0, 1fr));
  gap: 18px;
}

.symptom-card {
  padding: 28px;
  border: 1px solid var(--line);
  border-radius: var(--radius-md);
  background: #fff;
  box-shadow: var(--shadow-sm);
}

.symptom-card__top {
  display: flex;
  gap: 14px;
  align-items: center;
}

.symptom-card__icon {
  display: grid;
  flex: 0 0 43px;
  width: 43px;
  height: 43px;
  place-items: center;
  border-radius: 14px;
  background: #e8f5ff;
  color: var(--blue);
  font-size: 0.75rem;
  font-weight: 900;
}

.symptom-card__icon--violet {
  background: #f0edff;
  color: var(--violet);
}

.symptom-card__icon--coral {
  background: #fff0ed;
  color: #bc513e;
}

.tick-list {
  display: grid;
  gap: 12px;
  padding: 0;
  margin: 23px 0 0;
  list-style: none;
}

.tick-list li {
  position: relative;
  padding-left: 25px;
  color: var(--muted);
  font-size: 0.88rem;
}

.tick-list li::before {
  content: "✓";
  position: absolute;
  top: 0;
  left: 0;
  color: var(--green);
  font-weight: 900;
}

.callout {
  display: grid;
  grid-template-columns: auto minmax(0, 1fr) auto;
  gap: 18px;
  align-items: center;
  padding: 24px 26px;
  margin-top: 20px;
  border: 1px solid #eed7ae;
  border-radius: var(--radius-md);
  background: var(--amber-soft);
}

.callout__icon {
  display: grid;
  width: 45px;
  height: 45px;
  place-items: center;
  border-radius: 14px;
  background: #f4dbaa;
  color: #8a4c08;
  font-weight: 900;
}

.callout p {
  margin: 6px 0 0;
  color: #775c35;
  font-size: 0.88rem;
}

.callout .text-link {
  margin: 0;
  color: #87520f;
  font-size: 0.85rem;
}

.plan-layout {
  display: grid;
  grid-template-columns: minmax(0, 1.35fr) minmax(300px, 0.65fr);
  gap: 20px;
}

.form-grid {
  grid-template-columns: repeat(2, minmax(0, 1fr));
  margin-bottom: 18px;
}

.form-safety-note {
  padding: 13px 15px;
  margin: -5px 0 18px;
  border: 1px solid #ecd9b6;
  border-radius: 13px;
  background: #fff9ee;
  color: #765c34;
  font-size: 0.78rem;
  line-height: 1.55;
}

.movement-target {
  position: relative;
  padding: 32px;
  overflow: hidden;
  border-radius: var(--radius-lg);
  background:
    radial-gradient(circle at 100% 0, rgba(8, 185, 200, 0.22), transparent 34%),
    linear-gradient(145deg, var(--navy) 0%, var(--navy-deep) 100%);
  color: #fff;
  box-shadow: var(--shadow-md);
}

.movement-target::after {
  content: "";
  position: absolute;
  right: -50px;
  bottom: -70px;
  width: 190px;
  height: 190px;
  border: 35px solid rgba(255, 255, 255, 0.045);
  border-radius: 999px;
}

.movement-target__eyebrow {
  color: #72dfd3;
}

.movement-target h3 {
  max-width: 310px;
  color: #fff;
  font-size: 1.18rem;
}

.movement-target__number {
  margin: 20px 0 2px;
  color: #fff;
  font-size: 4.8rem;
  font-weight: 900;
  letter-spacing: -0.07em;
  line-height: 0.95;
}

.movement-target > p:not(.movement-target__eyebrow) {
  position: relative;
  z-index: 1;
  margin: 7px 0 0;
  color: #cbd9e9;
  font-size: 0.86rem;
}

.movement-target .micro-note {
  color: #8fa8c5 !important;
}

.weekly-plan {
  margin-top: 20px;
  padding: 24px;
  border: 1px solid var(--line);
  border-radius: var(--radius-md);
  background: #fff;
  box-shadow: var(--shadow-sm);
}

.empty-state {
  display: flex;
  min-height: 96px;
  align-items: center;
  gap: 18px;
}

.empty-state__icon {
  display: grid;
  flex: 0 0 54px;
  width: 54px;
  height: 54px;
  place-items: center;
  border-radius: 17px;
  background: #ebf3ff;
  color: var(--blue);
  font-size: 1.15rem;
  font-weight: 900;
}

.empty-state p {
  margin: 6px 0 0;
  color: var(--muted);
  font-size: 0.88rem;
}

.tool-empty-state {
  min-height: 82px;
  margin: 0;
  padding: 26px;
  border: 1px dashed #cbd8e5;
  border-radius: 16px;
  background: #f8fbfd;
  color: var(--muted);
  font-size: 0.88rem;
  text-align: center;
}

.week-grid,
.weekly-plan__grid,
.weekly-plan-grid {
  display: grid;
  grid-template-columns: repeat(7, minmax(0, 1fr));
  gap: 10px;
}

.weekly-plan-content {
  display: grid;
  gap: 18px;
}

.weekly-plan-summary {
  padding: 4px 3px 2px;
}

.weekly-plan-kicker {
  margin: 0 0 4px !important;
  color: var(--green-dark) !important;
  font-size: 0.68rem !important;
  font-weight: 850;
  letter-spacing: 0.08em;
  text-transform: uppercase;
}

.weekly-plan-summary h3 {
  margin: 0;
  color: var(--ink);
  font-size: 1.2rem;
  font-weight: 850;
  letter-spacing: -0.025em;
}

.weekly-plan-summary > p:last-child {
  max-width: 770px;
  margin: 7px 0 0;
  color: var(--muted);
  font-size: 0.8rem;
}

.day-card,
.plan-day,
.weekly-plan article {
  min-height: 150px;
  padding: 16px;
  border: 1px solid #dde6ef;
  border-radius: 16px;
  background: #f8fbfd;
}

.plan-day--strength {
  border-color: #cfe7dc;
  background: #f4fbf8;
}

.plan-day--walk,
.plan-day--movement {
  border-color: #d2e2f4;
  background: #f5f9fe;
}

.plan-day--recovery,
.plan-day--rest {
  background: #fafbfc;
}

.plan-day-heading {
  display: flex;
  align-items: center;
  justify-content: space-between;
  gap: 8px;
  margin-bottom: 10px;
}

.plan-day-name {
  margin: 0 !important;
  color: var(--blue) !important;
  font-size: 0.66rem !important;
  font-weight: 900;
  letter-spacing: 0.08em;
  text-transform: uppercase;
}

.plan-day-duration {
  color: #7a8aa0;
  font-size: 0.62rem;
  font-weight: 800;
}

.plan-day-intro {
  min-height: 44px;
}

.plan-exercise-list {
  display: grid;
  gap: 6px;
  padding: 10px 0;
  margin: 9px 0;
  border-block: 1px solid rgba(68, 93, 119, 0.1);
  list-style: none;
}

.plan-exercise {
  display: flex;
  align-items: center;
  justify-content: space-between;
  gap: 5px;
}

.plan-exercise-link {
  padding: 0;
  border: 0;
  background: transparent;
  color: var(--blue);
  font-size: 0.7rem;
  font-weight: 800;
  text-align: left;
}

.plan-exercise-link:hover {
  text-decoration: underline;
  text-underline-offset: 3px;
}

.plan-exercise-amount {
  flex: 0 0 auto;
  color: #77869a;
  font-size: 0.6rem;
  font-weight: 700;
}

.plan-day-note {
  color: #78879a !important;
  font-size: 0.67rem !important;
}

.weekly-plan-safety {
  padding: 13px 15px;
  margin: 0;
  border: 1px solid #ecd9b6;
  border-radius: 13px;
  background: #fff9ee;
  color: #765c34;
  font-size: 0.75rem;
}

.day-card h4,
.plan-day h4,
.weekly-plan article h4 {
  margin: 0 0 9px;
  color: var(--ink);
  font-size: 0.82rem;
}

.day-card p,
.plan-day p,
.weekly-plan article p {
  margin: 0;
  color: var(--muted);
  font-size: 0.76rem;
  line-height: 1.45;
}

.tool-actions {
  display: flex;
  justify-content: flex-end;
  gap: 8px;
  margin-top: 13px;
}

.tool-actions button:disabled {
  cursor: not-allowed;
  opacity: 0.5;
  transform: none;
  box-shadow: none;
}

.section--deep {
  position: relative;
  overflow: hidden;
  background:
    radial-gradient(circle at 85% 4%, rgba(8, 185, 200, 0.13), transparent 27%),
    radial-gradient(circle at 2% 72%, rgba(109, 85, 217, 0.1), transparent 29%),
    var(--navy-deep);
  color: #fff;
}

.section--deep::before {
  content: "";
  position: absolute;
  inset: 0;
  opacity: 0.08;
  pointer-events: none;
  background-image: radial-gradient(rgba(255, 255, 255, 0.9) 0.8px, transparent 0.8px);
  background-size: 24px 24px;
}

.section--deep .shell {
  position: relative;
}

.section-heading--light .section-heading__number {
  border-color: rgba(255, 255, 255, 0.14);
  background: rgba(255, 255, 255, 0.06);
  color: #7fe4dc;
  box-shadow: none;
}

.section-heading--light h2 {
  color: #fff;
}

.section-heading--light .eyebrow {
  color: #70ded5;
}

.section-heading--light p:last-child {
  color: #aebfd3;
}

.exercise-studio {
  display: grid;
  grid-template-columns: minmax(0, 1.36fr) minmax(330px, 0.64fr);
  overflow: hidden;
  border: 1px solid rgba(255, 255, 255, 0.12);
  border-radius: 28px;
  background: rgba(5, 22, 49, 0.7);
  box-shadow: 0 38px 90px rgba(0, 0, 0, 0.27);
  backdrop-filter: blur(8px);
}

.viewer-card {
  min-width: 0;
  padding: 17px;
  border-right: 1px solid rgba(255, 255, 255, 0.1);
}

.viewer-card__top {
  display: flex;
  min-height: 40px;
  align-items: center;
  justify-content: space-between;
  gap: 12px;
  padding: 0 5px;
  color: #8fa6c0;
  font-size: 0.74rem;
  font-weight: 750;
}

.viewer-card__label {
  display: inline-flex;
  align-items: center;
  gap: 7px;
}

.viewer-card__status {
  width: 8px;
  height: 8px;
  border-radius: 999px;
  background: #48d6bc;
  box-shadow: 0 0 0 5px rgba(72, 214, 188, 0.1);
}

#exercise-phase {
  color: #c4d2e1;
}

.viewer-stage {
  position: relative;
  min-height: 520px;
  overflow: hidden;
  border: 1px solid rgba(255, 255, 255, 0.09);
  border-radius: 21px;
  background:
    radial-gradient(circle at 50% 37%, rgba(28, 91, 131, 0.31), transparent 31%),
    linear-gradient(180deg, rgba(13, 45, 78, 0.86), rgba(5, 20, 43, 0.9));
}

.viewer-stage::before {
  content: "";
  position: absolute;
  inset: 0;
  z-index: 0;
  pointer-events: none;
  opacity: 0.16;
  background-image:
    linear-gradient(rgba(116, 163, 194, 0.3) 1px, transparent 1px),
    linear-gradient(90deg, rgba(116, 163, 194, 0.3) 1px, transparent 1px);
  background-size: 44px 44px;
  mask-image: linear-gradient(transparent 0%, #000 36%, #000 100%);
}

.viewer-stage::after {
  content: "";
  position: absolute;
  right: 8%;
  bottom: 7%;
  left: 8%;
  z-index: 0;
  height: 1px;
  background: linear-gradient(90deg, transparent, rgba(112, 213, 211, 0.28), transparent);
  box-shadow: 0 0 35px 5px rgba(40, 195, 186, 0.12);
}

#exercise-stage {
  position: absolute;
  inset: 0;
  z-index: 2;
  display: block;
  width: 100%;
  height: 100%;
  touch-action: none;
}

.viewer-fallback {
  position: absolute;
  inset: 0;
  z-index: 1;
  display: grid;
  place-content: center;
  justify-items: center;
  gap: 28px;
  color: #8fa8c3;
  font-size: 0.82rem;
  text-align: center;
}

.viewer-stage.is-ready .viewer-fallback,
.viewer-fallback.is-hidden {
  display: none;
}

.viewer-target-key {
  display: flex;
  align-items: center;
  gap: 10px;
  padding: 10px 12px;
  margin: 11px 4px 0;
  border: 1px solid rgba(232, 112, 98, 0.28);
  border-radius: 12px;
  background: rgba(3, 14, 27, 0.82);
  color: #b7c8d7;
  font-size: 0.76rem;
  line-height: 1.45;
}

.viewer-target-key strong {
  color: #fff;
}

.viewer-target-key__swatch {
  flex: 0 0 18px;
  width: 18px;
  height: 18px;
  border: 2px solid #ffb3a7;
  border-radius: 5px;
  background: repeating-linear-gradient(135deg, #d04a3f 0 4px, #8a231c 4px 7px);
  box-shadow: 0 0 14px rgba(208, 74, 63, 0.45);
}

.viewer-fallback__figure {
  position: relative;
  width: 90px;
  height: 220px;
}

.viewer-fallback__figure span {
  position: absolute;
  display: block;
  border-radius: 999px;
  background: linear-gradient(#5b7995, #314f71);
}

.viewer-fallback__head {
  top: 0;
  left: 31px;
  width: 30px;
  height: 30px;
}

.viewer-fallback__body {
  top: 37px;
  left: 29px;
  width: 34px;
  height: 84px;
}

.viewer-fallback__arm {
  top: 41px;
  width: 14px;
  height: 85px;
  transform-origin: top;
}

.viewer-fallback__arm--left {
  left: 19px;
  transform: rotate(12deg);
}

.viewer-fallback__arm--right {
  right: 17px;
  transform: rotate(-12deg);
}

.viewer-fallback__leg {
  top: 114px;
  width: 16px;
  height: 105px;
  transform-origin: top;
}

.viewer-fallback__leg--left {
  left: 30px;
  transform: rotate(5deg);
}

.viewer-fallback__leg--right {
  right: 27px;
  transform: rotate(-5deg);
}

.viewer-controls {
  display: flex;
  align-items: center;
  gap: 7px;
  padding-top: 13px;
}

.control-button,
.view-controls button {
  min-height: 40px;
  padding: 8px 12px;
  border: 1px solid rgba(255, 255, 255, 0.12);
  border-radius: 11px;
  background: rgba(255, 255, 255, 0.06);
  color: #d9e4ef;
  font-size: 0.76rem;
  font-weight: 750;
  transition: background-color 150ms ease, border-color 150ms ease;
}

.control-button:hover,
.view-controls button:hover,
.view-controls button[aria-pressed="true"] {
  border-color: rgba(79, 221, 208, 0.44);
  background: rgba(54, 205, 190, 0.12);
  color: #fff;
}

.control-button--primary {
  min-width: 84px;
  border-color: #239d8f;
  background: #178d80;
  color: #fff;
}

.control-button--primary:hover {
  background: #1a9e8e;
}

.control-button--icon {
  width: 40px;
  padding-inline: 0;
  font-size: 1rem;
}

.speed-control {
  display: flex;
  align-items: center;
  gap: 8px;
  margin-left: auto;
  color: #8fa6c1;
  font-size: 0.72rem;
  font-weight: 750;
}

.speed-control select {
  width: auto;
  min-height: 40px;
  padding: 7px 31px 7px 10px;
  border-color: rgba(255, 255, 255, 0.12);
  background-color: #0c2a51;
  color: #e1eaf3;
  font-size: 0.76rem;
}

.view-controls {
  display: flex;
  align-items: center;
  justify-content: center;
  gap: 6px;
  margin-top: 10px;
}

.view-controls > span {
  margin-right: 4px;
  color: #718aa8;
  font-size: 0.7rem;
  font-weight: 750;
  text-transform: uppercase;
}

.view-controls button {
  min-height: 34px;
  padding: 6px 12px;
}

.exercise-detail {
  min-width: 0;
  padding: clamp(28px, 3.7vw, 46px);
  background: rgba(255, 255, 255, 0.035);
}

.exercise-detail__badges {
  display: flex;
  flex-wrap: wrap;
  gap: 7px;
}

.exercise-detail__badges span {
  padding: 6px 9px;
  border: 1px solid rgba(255, 255, 255, 0.12);
  border-radius: 999px;
  background: rgba(255, 255, 255, 0.055);
  color: #acc1d5;
  font-size: 0.68rem;
  font-weight: 800;
}

.exercise-studio__header h3 {
  margin: 20px 0 10px;
  color: #fff;
  font-size: clamp(2rem, 3.6vw, 3.3rem);
  font-weight: 900;
  letter-spacing: -0.055em;
  line-height: 1;
}

.exercise-detail__summary {
  margin: 0;
  color: #aebfd1;
  font-size: 0.91rem;
}

.muscle-focus {
  display: flex;
  align-items: center;
  gap: 13px;
  padding: 15px;
  margin: 24px 0;
  border: 1px solid rgba(76, 219, 205, 0.18);
  border-radius: 16px;
  background: rgba(47, 193, 181, 0.075);
}

.muscle-focus__figure {
  position: relative;
  flex: 0 0 28px;
  width: 28px;
  height: 42px;
  border-radius: 45% 45% 38% 38%;
  background: linear-gradient(#d9574c 0 45%, #d9a486 46% 100%);
  box-shadow: inset 0 0 0 1px rgba(255, 255, 255, 0.16);
}

.muscle-focus__figure::before {
  content: "";
  position: absolute;
  top: -10px;
  left: 9px;
  width: 10px;
  height: 10px;
  border-radius: 999px;
  background: #63819c;
}

.muscle-focus span:not(.muscle-focus__figure) {
  display: block;
  color: #7f9bb5;
  font-size: 0.65rem;
  font-weight: 800;
  letter-spacing: 0.07em;
  text-transform: uppercase;
}

.muscle-focus strong {
  display: block;
  margin-top: 2px;
  color: #d8f7f3;
  font-size: 0.84rem;
}

.instruction-block {
  padding-top: 21px;
  border-top: 1px solid rgba(255, 255, 255, 0.09);
}

.instruction-block + .instruction-block {
  margin-top: 21px;
}

.instruction-block h4 {
  margin: 0 0 12px;
  color: #fff;
  font-size: 0.8rem;
  font-weight: 850;
  letter-spacing: 0.04em;
  text-transform: uppercase;
}

.instruction-block ol,
.instruction-block ul {
  display: grid;
  gap: 10px;
  padding-left: 20px;
  margin: 0;
  color: #aebfd1;
  font-size: 0.82rem;
}

.instruction-block li::marker {
  color: #4ed1c4;
  font-weight: 900;
}

.instruction-block--tips {
  padding: 18px;
  border: 1px solid rgba(255, 255, 255, 0.08);
  border-radius: 16px;
  background: rgba(255, 255, 255, 0.035);
}

.illustration-note {
  max-width: 920px;
  margin: 20px auto 0;
  color: #839bb6;
  font-size: 0.77rem;
  text-align: center;
}

.illustration-note strong {
  color: #b7c9d9;
}

/* Static anatomy exercise library */
.exercise-studio__header {
  display: flex;
  grid-column: 1 / -1;
  align-items: center;
  justify-content: space-between;
  gap: 24px;
  padding: 23px 27px;
  border-bottom: 1px solid rgba(255, 255, 255, 0.1);
  background:
    radial-gradient(circle at 8% 0%, rgba(35, 193, 181, 0.13), transparent 35%),
    rgba(3, 16, 35, 0.56);
}

.exercise-studio__header > div {
  min-width: 0;
}

.exercise-studio__header h3 {
  margin: 13px 0 7px;
  font-size: clamp(1.65rem, 3vw, 2.65rem);
}

.exercise-studio__header .exercise-detail__summary {
  max-width: 760px;
  line-height: 1.6;
}

.exercise-studio__count {
  display: inline-flex;
  flex: 0 0 auto;
  align-items: center;
  gap: 9px;
  padding: 10px 13px;
  border: 1px solid rgba(84, 222, 209, 0.22);
  border-radius: 999px;
  background: rgba(40, 188, 174, 0.08);
  color: #a9bcd0;
  font-size: 0.72rem;
  font-weight: 850;
  letter-spacing: 0.04em;
  text-transform: uppercase;
}

.exercise-studio__count b {
  color: #59ddd0;
  font-size: 1rem;
}

#exercise-title:focus-visible {
  outline: 3px solid #77e6d8;
  outline-offset: 6px;
  border-radius: 6px;
}

.exercise-library-tools {
  display: flex;
  align-items: end;
  justify-content: space-between;
  gap: 20px;
  padding: 15px 17px;
  margin-bottom: 14px;
  border: 1px solid rgba(255, 255, 255, 0.1);
  border-radius: 18px;
  background: rgba(2, 13, 29, 0.56);
}

.exercise-filters {
  display: flex;
  flex-wrap: wrap;
  align-items: end;
  gap: 11px;
  padding: 0;
  margin: 0;
  border: 0;
}

.exercise-filters legend {
  position: absolute;
  width: 1px;
  height: 1px;
  padding: 0;
  overflow: hidden;
  clip: rect(0 0 0 0);
  white-space: nowrap;
  border: 0;
}

.exercise-filters label {
  display: grid;
  min-width: 180px;
  gap: 6px;
}

.exercise-filters label > span {
  color: #8fa6c1;
  font-size: 0.7rem;
  font-weight: 800;
}

.exercise-filters select {
  min-height: 44px;
  padding: 8px 35px 8px 12px;
  border: 1px solid rgba(255, 255, 255, 0.13);
  border-radius: 11px;
  background: #0b294a;
  color: #f4f8fb;
  font: inherit;
  font-size: 0.82rem;
  font-weight: 700;
}

.exercise-filter-reset,
.exercise-empty button {
  min-height: 44px;
  padding: 9px 14px;
  border: 1px solid rgba(92, 226, 211, 0.28);
  border-radius: 11px;
  background: rgba(55, 207, 193, 0.08);
  color: #9fe7df;
  font: inherit;
  font-size: 0.78rem;
  font-weight: 800;
}

.exercise-filter-reset:hover,
.exercise-empty button:hover {
  border-color: rgba(92, 226, 211, 0.52);
  background: rgba(55, 207, 193, 0.14);
  color: #fff;
}

.exercise-results {
  flex: 0 0 auto;
  margin: 0 3px 11px 0;
  color: #8fa6c1;
  font-size: 0.78rem;
}

.exercise-results strong {
  color: #fff;
  font-size: 1rem;
}

.exercise-selector {
  display: grid;
  grid-template-columns: repeat(3, minmax(0, 1fr));
  gap: 10px;
  margin-bottom: 18px;
  overflow: visible;
}

.exercise-selector button {
  position: relative;
  display: grid;
  grid-template-columns: auto minmax(0, 1fr) auto;
  width: 100%;
  min-height: 78px;
  align-items: center;
  gap: 12px;
  padding: 13px 14px;
  border-radius: 16px;
  text-align: left;
}

.exercise-selector button[hidden] {
  display: none;
}

.exercise-selector button .exercise-card__number {
  display: grid;
  width: 38px;
  height: 38px;
  place-items: center;
  border-radius: 12px;
  background: rgba(255, 255, 255, 0.075);
  color: #8ca6c4;
  font-size: 0.68rem;
  font-weight: 900;
}

.exercise-selector button .exercise-card__copy {
  display: grid;
  width: auto;
  height: auto;
  min-width: 0;
  gap: 3px;
  padding: 0;
  border-radius: 0;
  background: transparent;
}

.exercise-card__copy strong {
  overflow: hidden;
  color: #f5f8fb;
  font-size: 0.88rem;
  text-overflow: ellipsis;
  white-space: nowrap;
}

.exercise-card__copy small {
  overflow: hidden;
  color: #8198b4;
  font-size: 0.69rem;
  font-weight: 650;
  text-overflow: ellipsis;
  white-space: nowrap;
}

.exercise-selector button .exercise-card__check {
  display: grid;
  width: 24px;
  height: 24px;
  place-items: center;
  border: 1px solid rgba(255, 255, 255, 0.12);
  border-radius: 999px;
  color: transparent;
  font-size: 0.7rem;
}

.exercise-selector button[aria-pressed="true"] .exercise-card__number {
  background: #1aa996;
  color: #fff;
}

.exercise-selector button[aria-pressed="true"] .exercise-card__copy {
  background: transparent;
  color: inherit;
}

.exercise-selector button[aria-pressed="true"] .exercise-card__check {
  border-color: #52d8c8;
  background: #1aa996;
  color: #fff;
}

.exercise-selector button:focus-visible,
.exercise-filters select:focus-visible,
.exercise-filter-reset:focus-visible,
.exercise-empty button:focus-visible {
  outline: 3px solid #77e6d8;
  outline-offset: 3px;
}

.exercise-empty {
  padding: 30px;
  margin-bottom: 18px;
  border: 1px dashed rgba(255, 255, 255, 0.18);
  border-radius: 18px;
  color: #d7e2ef;
  text-align: center;
}

.exercise-empty[hidden] {
  display: none;
}

.exercise-empty strong {
  display: block;
  margin-bottom: 12px;
}

.exercise-script-note {
  padding: 15px 17px;
  margin: 0 0 18px;
  border: 1px solid rgba(255, 255, 255, 0.12);
  border-radius: 14px;
  color: #c6d4e3;
}

.exercise-studio[hidden] {
  display: none;
}

.exercise-comparison {
  min-width: 0;
  padding: 17px;
  border-right: 1px solid rgba(255, 255, 255, 0.1);
}

.pose-comparison {
  display: grid;
  grid-template-columns: repeat(2, minmax(0, 1fr));
  gap: 10px;
}

.pose-card {
  min-width: 0;
  margin: 0;
  overflow: hidden;
  border: 1px solid rgba(255, 255, 255, 0.11);
  border-radius: 18px;
  background: #05090d;
}

.pose-card__image {
  position: relative;
  aspect-ratio: 3 / 4;
  overflow: hidden;
  background: #03070a;
}

.pose-card__image::after {
  content: "";
  position: absolute;
  inset: auto 0 0;
  height: 18%;
  pointer-events: none;
  background: linear-gradient(transparent, rgba(1, 6, 11, 0.46));
}

.pose-card__image img {
  display: block;
  width: 200%;
  max-width: none;
  height: 100%;
  object-fit: cover;
}

.pose-card--start .pose-card__image img {
  transform: translateX(0);
}

.pose-card--finish .pose-card__image img {
  transform: translateX(-50%);
}

.pose-card figcaption {
  display: grid;
  gap: 3px;
  min-height: 75px;
  align-content: center;
  padding: 13px 15px;
  border-top: 1px solid rgba(255, 255, 255, 0.08);
}

.pose-card figcaption span {
  color: #57ddcf;
  font-size: 0.66rem;
  font-weight: 900;
  letter-spacing: 0.1em;
  text-transform: uppercase;
}

.pose-card figcaption strong {
  color: #f4f8fb;
  font-size: 0.8rem;
  line-height: 1.35;
}

.viewer-target-key {
  border-color: rgba(68, 222, 207, 0.25);
}

.viewer-target-key__swatch {
  border-color: #8cf4eb;
  background: linear-gradient(135deg, #15bfd0, #19d5c1);
  box-shadow: 0 0 16px rgba(28, 210, 204, 0.45);
}

.urgent-card {
  padding: clamp(26px, 3vw, 36px);
  border: 1px solid #efbbc3;
  border-radius: var(--radius-lg);
  background:
    radial-gradient(circle at 100% 0%, rgba(213, 60, 82, 0.09), transparent 27%),
    var(--danger-soft);
  box-shadow: 0 18px 48px rgba(124, 24, 42, 0.08);
}

.urgent-card__heading {
  display: flex;
  gap: 20px;
  align-items: flex-start;
}

.urgent-card__icon {
  display: grid;
  flex: 0 0 58px;
  width: 58px;
  height: 58px;
  place-items: center;
  border-radius: 19px;
  background: var(--danger);
  color: #fff;
  box-shadow: 0 12px 24px rgba(189, 51, 70, 0.2);
  font-size: 1.35rem;
  font-weight: 900;
}

.urgent-card__heading p {
  margin: 0 0 5px;
  color: var(--danger);
  font-size: 0.74rem;
  font-weight: 900;
  letter-spacing: 0.1em;
  text-transform: uppercase;
}

.urgent-card h3 {
  max-width: 880px;
  margin: 0;
  color: var(--danger-dark);
  font-size: clamp(1.3rem, 2.4vw, 1.9rem);
  line-height: 1.3;
}

.urgent-card > p {
  margin: 20px 0 0 78px;
  color: #80515a;
  font-size: 0.9rem;
}

.safety-grid {
  display: grid;
  grid-template-columns: repeat(3, minmax(0, 1fr));
  gap: 14px;
  margin-top: 20px;
}

.safety-item {
  display: flex;
  gap: 14px;
  min-height: 165px;
  padding: 23px;
  border: 1px solid var(--line);
  border-radius: var(--radius-md);
  background: #fff;
  box-shadow: var(--shadow-sm);
}

.safety-item > span {
  display: grid;
  flex: 0 0 42px;
  width: 42px;
  height: 42px;
  place-items: center;
  border-radius: 13px;
  background: #edf3f8;
  color: var(--navy);
  font-size: 0.68rem;
  font-weight: 900;
}

.safety-item:nth-child(1) > span,
.safety-item:nth-child(2) > span {
  background: #fff0f2;
  color: var(--danger);
}

.safety-item p {
  margin: 7px 0 0;
  color: var(--muted);
  font-size: 0.82rem;
}

.section--sources {
  border-top: 1px solid #dbe5ee;
  background: #f7fafc;
}

.sources-layout {
  display: grid;
  grid-template-columns: minmax(0, 0.68fr) minmax(460px, 1.05fr);
  gap: clamp(44px, 8vw, 100px);
  align-items: start;
}

.source-list {
  display: grid;
  gap: 8px;
  padding: 0;
  margin: 0;
  list-style: none;
}

.source-list a {
  display: grid;
  grid-template-columns: minmax(130px, 0.48fr) minmax(0, 1fr) auto;
  gap: 14px;
  align-items: center;
  padding: 17px 19px;
  border: 1px solid var(--line);
  border-radius: 15px;
  background: #fff;
  color: var(--ink);
  text-decoration: none;
  box-shadow: 0 5px 15px rgba(8, 30, 65, 0.025);
  transition: transform 160ms ease, border-color 160ms ease, box-shadow 160ms ease;
}

.source-list a:hover {
  transform: translateX(3px);
  border-color: #bfcddd;
  box-shadow: var(--shadow-sm);
}

.source-list a > span:first-child {
  color: var(--green-dark);
  font-size: 0.7rem;
  font-weight: 850;
  letter-spacing: 0.04em;
  text-transform: uppercase;
}

.source-list strong {
  font-size: 0.84rem;
  line-height: 1.4;
}

.source-list a > span:last-child {
  color: #8a99ac;
}

.site-footer {
  padding: 32px 0;
  border-top: 1px solid #d8e3ec;
  background: #fff;
}

.site-footer__inner {
  display: flex;
  align-items: center;
  justify-content: space-between;
  gap: 22px;
}

.brand--footer img {
  width: 36px;
  height: 36px;
}

.brand--footer .brand__name {
  font-size: 0.94rem;
}

.site-footer p {
  max-width: 630px;
  margin: 0;
  color: var(--muted);
  font-size: 0.78rem;
  text-align: right;
}

@media (max-width: 1040px) {
  .hero__grid {
    grid-template-columns: minmax(0, 1fr) minmax(330px, 0.72fr);
    gap: 42px;
  }

  .foundation-grid {
    grid-template-columns: repeat(2, minmax(0, 1fr));
  }

  .feature-card {
    min-height: 190px;
  }

  .plate-wrap {
    grid-template-columns: 1fr;
  }

  .exercise-studio {
    grid-template-columns: minmax(0, 1.1fr) minmax(300px, 0.75fr);
  }

  .viewer-stage {
    min-height: 470px;
  }

  .viewer-controls {
    flex-wrap: wrap;
  }

  .speed-control {
    margin-left: 0;
  }

  .safety-grid {
    grid-template-columns: repeat(2, minmax(0, 1fr));
  }

  .week-grid,
  .weekly-plan__grid,
  .weekly-plan-grid {
    grid-template-columns: repeat(4, minmax(0, 1fr));
  }
}

@media (max-width: 820px) {
  .shell {
    width: min(calc(100% - 30px), var(--shell));
  }

  .hero {
    padding-top: 66px;
  }

  .hero__grid,
  .food-layout,
  .hydration-panel,
  .plan-layout,
  .sources-layout {
    grid-template-columns: 1fr;
  }

  .hero__grid {
    gap: 50px;
  }

  .scope-card {
    max-width: 620px;
  }

  .quick-nav__label {
    display: none;
  }

  .quick-nav__inner {
    width: 100%;
    padding-inline: 15px;
  }

  .symptom-grid {
    grid-template-columns: 1fr;
  }

  .symptom-card {
    min-height: 0;
  }

  .callout {
    grid-template-columns: auto minmax(0, 1fr);
  }

  .callout .text-link {
    grid-column: 2;
  }

  .movement-target {
    min-height: 340px;
  }

  .exercise-studio {
    grid-template-columns: 1fr;
  }

  .viewer-card {
    border-right: 0;
    border-bottom: 1px solid rgba(255, 255, 255, 0.1);
  }

  .viewer-stage {
    min-height: 520px;
  }

  .exercise-detail {
    display: grid;
    grid-template-columns: repeat(2, minmax(0, 1fr));
    gap: 18px 26px;
  }

  .exercise-detail__badges,
  .exercise-detail h3,
  .exercise-detail__summary,
  .muscle-focus {
    grid-column: 1 / -1;
  }

  .instruction-block + .instruction-block {
    margin-top: 0;
  }

  .instruction-block--tips {
    border-top: 1px solid rgba(255, 255, 255, 0.08);
  }

  .sources-layout {
    gap: 35px;
  }
}

@media (max-width: 620px) {
  html {
    scroll-padding-top: 74px;
  }

  .shell {
    width: min(calc(100% - 24px), var(--shell));
  }

  .concept-ribbon {
    min-height: 34px;
    font-size: 0.67rem;
  }

  .site-header__inner {
    min-height: 68px;
  }

  .brand img {
    width: 36px;
    height: 36px;
  }

  .brand__name {
    font-size: 0.96rem;
  }

  .site-header__label {
    padding: 6px 9px;
    font-size: 0.66rem;
  }

  .hero {
    padding: 54px 0 62px;
  }

  .hero h1 {
    font-size: clamp(3.35rem, 18vw, 5.1rem);
  }

  .hero__lead {
    margin-top: 22px;
    font-size: 1.18rem;
  }

  .hero__actions {
    display: grid;
    grid-template-columns: 1fr;
  }

  .hero__checks {
    display: grid;
    grid-template-columns: 1fr;
  }

  .scope-card {
    padding: 27px 23px;
    border-radius: 24px;
  }

  .quick-nav__inner {
    min-height: 57px;
    padding-inline: 12px;
  }

  .quick-nav a {
    padding: 7px 11px;
    font-size: 0.78rem;
  }

  .section {
    padding: 68px 0;
  }

  .section-heading {
    grid-template-columns: 1fr;
    gap: 16px;
    margin-bottom: 30px;
  }

  .section-heading__number {
    width: 45px;
    height: 45px;
    border-radius: 14px;
  }

  .section-heading h2,
  .sources-layout h2 {
    font-size: clamp(2rem, 10vw, 2.65rem);
  }

  .foundation-grid {
    grid-template-columns: 1fr;
  }

  .feature-card {
    min-height: 0;
  }

  .panel {
    padding: 22px;
    border-radius: 22px;
  }

  .panel__heading {
    align-items: flex-start;
  }

  .soft-badge {
    display: none;
  }

  .plate {
    width: 220px;
  }

  .field-grid,
  .form-grid {
    grid-template-columns: 1fr;
  }

  .hydration-panel__intro {
    display: block;
  }

  .hydration-icon {
    margin-bottom: 18px;
  }

  .hydration-panel__tracker {
    padding: 18px;
  }

  .callout {
    grid-template-columns: 1fr;
    padding: 22px;
  }

  .callout .text-link {
    grid-column: 1;
  }

  .movement-target {
    min-height: 0;
    padding: 27px 24px;
  }

  .movement-target__number {
    font-size: 4.2rem;
  }

  .empty-state {
    align-items: flex-start;
  }

  .week-grid,
  .weekly-plan__grid,
  .weekly-plan-grid {
    grid-template-columns: 1fr;
  }

  .tool-actions {
    display: grid;
    grid-template-columns: 1fr;
  }

  .exercise-selector {
    width: calc(100% + 12px);
  }

  .viewer-card {
    padding: 10px;
  }

  .viewer-stage {
    min-height: 430px;
  }

  .viewer-controls {
    display: grid;
    grid-template-columns: 1fr 1fr 42px 42px;
  }

  .control-button--primary {
    min-width: 0;
  }

  .control-button--icon {
    width: 42px;
  }

  .speed-control {
    grid-column: 1 / -1;
    justify-content: space-between;
  }

  .speed-control select {
    flex: 1;
  }

  .view-controls {
    margin-bottom: 5px;
  }

  .exercise-detail {
    display: block;
    padding: 28px 22px;
  }

  .instruction-block + .instruction-block {
    margin-top: 21px;
  }

  .exercise-detail h3 {
    font-size: 2.45rem;
  }

  .urgent-card__heading {
    display: block;
  }

  .urgent-card__icon {
    margin-bottom: 18px;
  }

  .urgent-card > p {
    margin-left: 0;
  }

  .safety-grid {
    grid-template-columns: 1fr;
  }

  .safety-item {
    min-height: 0;
  }

  .source-list a {
    grid-template-columns: minmax(0, 1fr) auto;
    gap: 4px 12px;
  }

  .source-list a > span:first-child {
    grid-column: 1 / -1;
  }

  .site-footer__inner {
    display: grid;
  }

  .site-footer p {
    text-align: left;
  }
}

@media (max-width: 390px) {
  .site-header__label {
    display: none;
  }

  .viewer-stage {
    min-height: 380px;
  }

  .viewer-controls {
    grid-template-columns: 1fr 1fr;
  }

  .control-button--icon {
    width: 100%;
  }

  .hydration-actions {
    display: grid;
    grid-template-columns: 1fr;
  }
}

/* Personal food, activity and training planner */
.personal-planner {
  display: grid;
  grid-template-columns: 255px minmax(0, 1fr);
  min-height: 650px;
  margin-bottom: 24px;
  overflow: hidden;
  border: 1px solid rgba(10, 46, 87, 0.1);
  border-radius: 30px;
  background: #fff;
  box-shadow: 0 30px 80px rgba(8, 30, 65, 0.13);
}

.planner-rail {
  display: flex;
  flex-direction: column;
  padding: 30px 24px;
  background:
    radial-gradient(circle at 20% 8%, rgba(20, 197, 194, 0.2), transparent 28%),
    linear-gradient(155deg, #092b59, #061a38 72%);
  color: #fff;
}

.planner-rail__heading {
  display: flex;
  align-items: center;
  gap: 12px;
  padding-bottom: 26px;
  border-bottom: 1px solid rgba(255, 255, 255, 0.12);
}

.planner-rail__mark {
  display: grid;
  width: 43px;
  height: 43px;
  place-items: center;
  border-radius: 14px;
  background: linear-gradient(145deg, #12bfcd, #1672d6);
  box-shadow: 0 10px 24px rgba(9, 185, 200, 0.24);
  font-size: 1.15rem;
  font-weight: 950;
}

.planner-rail__heading p,
.planner-rail__heading strong {
  margin: 0;
}

.planner-rail__heading p {
  color: #86a3c3;
  font-size: 0.75rem;
  font-weight: 800;
  letter-spacing: 0.08em;
  text-transform: uppercase;
}

.planner-rail__heading strong {
  color: #fff;
  font-size: 0.98rem;
}

.planner-steps {
  display: grid;
  gap: 8px;
  padding: 26px 0;
  margin: 0;
  list-style: none;
}

.planner-steps li {
  display: grid;
  grid-template-columns: 38px minmax(0, 1fr);
  align-items: center;
  gap: 11px;
  padding: 10px;
  border: 1px solid transparent;
  border-radius: 14px;
  color: #91a9c4;
}

.planner-steps li > span {
  display: grid;
  width: 34px;
  height: 34px;
  place-items: center;
  border: 1px solid rgba(255, 255, 255, 0.14);
  border-radius: 11px;
  font-size: 0.76rem;
  font-weight: 900;
}

.planner-steps li div,
.planner-steps li strong,
.planner-steps li small {
  display: block;
}

.planner-steps li strong {
  color: inherit;
  font-size: 0.85rem;
}

.planner-steps li small {
  margin-top: 1px;
  color: #7590af;
  font-size: 0.75rem;
}

.planner-steps li.is-current {
  border-color: rgba(91, 232, 218, 0.25);
  background: rgba(35, 193, 181, 0.12);
  color: #fff;
}

.planner-steps li.is-current > span {
  border-color: #53d9cc;
  background: #18a997;
  color: #fff;
}

.planner-steps li.is-complete > span {
  border-color: rgba(93, 221, 208, 0.45);
  color: #72dfd4;
}

.planner-privacy-note {
  display: grid;
  grid-template-columns: 30px minmax(0, 1fr);
  gap: 9px;
  padding: 14px;
  margin-top: auto;
  border: 1px solid rgba(255, 255, 255, 0.1);
  border-radius: 14px;
  background: rgba(255, 255, 255, 0.055);
  color: #9db3cc;
}

.planner-privacy-note > span {
  display: grid;
  width: 28px;
  height: 28px;
  place-items: center;
  border-radius: 9px;
  background: rgba(63, 213, 199, 0.13);
  color: #69ded2;
}

.planner-privacy-note p,
.planner-privacy-note strong {
  margin: 0;
}

.planner-privacy-note p {
  font-size: 0.75rem;
  line-height: 1.45;
}

.planner-privacy-note strong {
  display: block;
  margin-bottom: 3px;
  color: #eaf5ff;
}

.planner-workspace {
  min-width: 0;
  background:
    radial-gradient(circle at 100% 0%, rgba(13, 184, 200, 0.055), transparent 28%),
    #fff;
}

#personal-plan-form {
  padding: clamp(28px, 4vw, 50px);
}

.planner-mobile-progress {
  display: none;
}

.planner-step {
  min-width: 0;
  padding: 0;
  margin: 0;
  border: 0;
}

.planner-step > legend {
  width: 100%;
  padding: 0;
  margin: 0 0 5px;
  color: var(--ink);
  font-size: clamp(1.65rem, 3vw, 2.25rem);
  font-weight: 900;
  letter-spacing: -0.035em;
  line-height: 1.12;
}

.planner-step__intro {
  max-width: 680px;
  margin: 0 0 27px;
  color: var(--muted);
}

.planner-grid,
.planner-unit-panel {
  display: grid;
  gap: 18px;
}

.planner-grid--two,
.planner-unit-panel {
  grid-template-columns: repeat(2, minmax(0, 1fr));
}

.planner-unit-panel {
  padding-top: 18px;
  margin-top: 18px;
  border-top: 1px solid var(--line);
}

.planner-field {
  display: grid;
  align-content: start;
  gap: 7px;
  min-width: 0;
}

.planner-field > span:first-child,
.planner-field > label > span:first-child {
  color: var(--ink-soft);
  font-size: 0.88rem;
  font-weight: 800;
}

.planner-field > span small {
  color: #7b899d;
  font-weight: 600;
}

.planner-field > small {
  color: #728099;
  font-size: 0.76rem;
  line-height: 1.45;
}

.planner-field input,
.planner-field select {
  width: 100%;
  min-height: 52px;
  padding: 11px 13px;
  border: 1px solid #ccd8e6;
  border-radius: 13px;
  background: #fbfdff;
  color: var(--ink);
  font-size: 1rem;
  outline: none;
  transition: border-color 150ms ease, box-shadow 150ms ease, background-color 150ms ease;
}

.planner-field input:hover,
.planner-field select:hover {
  border-color: #aebfd3;
}

.planner-field input:focus,
.planner-field select:focus {
  border-color: #168dc5;
  background: #fff;
  box-shadow: 0 0 0 4px rgba(19, 104, 219, 0.1);
}

.planner-field input[aria-invalid="true"],
.planner-field select[aria-invalid="true"] {
  border-color: var(--danger);
  box-shadow: 0 0 0 3px rgba(189, 51, 70, 0.09);
}

.planner-input-unit {
  position: relative;
  display: block;
}

.planner-input-unit input {
  padding-right: 66px;
}

.planner-input-unit em {
  position: absolute;
  top: 50%;
  right: 13px;
  color: #75849a;
  font-size: 0.76rem;
  font-style: normal;
  font-weight: 850;
  transform: translateY(-50%);
}

.planner-split-inputs {
  display: grid;
  grid-template-columns: repeat(2, minmax(0, 1fr));
  gap: 10px;
}

.planner-choice-grid {
  display: grid;
  gap: 11px;
  margin-bottom: 24px;
}

.planner-choice-grid--three {
  grid-template-columns: repeat(3, minmax(0, 1fr));
}

.planner-choice {
  position: relative;
  display: block;
  cursor: pointer;
}

.planner-choice input {
  position: absolute;
  width: 1px;
  height: 1px;
  opacity: 0;
}

.planner-choice > span {
  display: grid;
  min-height: 102px;
  align-content: center;
  gap: 4px;
  padding: 17px;
  border: 1px solid #d7e2ed;
  border-radius: 16px;
  background: #f9fbfd;
  transition: border-color 150ms ease, background-color 150ms ease, box-shadow 150ms ease, transform 150ms ease;
}

.planner-choice > span::before {
  content: "";
  width: 18px;
  height: 18px;
  margin-bottom: 7px;
  border: 2px solid #9fb1c5;
  border-radius: 999px;
  box-shadow: inset 0 0 0 4px #f9fbfd;
}

.planner-choice strong,
.planner-choice small {
  display: block;
}

.planner-choice strong {
  color: var(--ink);
  font-size: 0.92rem;
}

.planner-choice small {
  color: #6c7b91;
  font-size: 0.75rem;
  line-height: 1.4;
}

.planner-choice:hover > span {
  border-color: #9fbfd8;
  transform: translateY(-1px);
}

.planner-choice input:focus-visible + span {
  outline: 3px solid rgba(19, 104, 219, 0.35);
  outline-offset: 3px;
}

.planner-choice input:checked + span {
  border-color: #18a997;
  background: #effbf8;
  box-shadow: 0 10px 26px rgba(11, 136, 120, 0.1);
}

.planner-choice input:checked + span::before {
  border-color: #159b8a;
  background: #159b8a;
  box-shadow: inset 0 0 0 4px #effbf8;
}

.planner-checks {
  display: grid;
  gap: 10px;
  margin-top: 22px;
}

.planner-kit-field {
  margin-bottom: 22px;
}

.planner-checks label {
  display: grid;
  grid-template-columns: 22px minmax(0, 1fr);
  align-items: start;
  gap: 11px;
  padding: 13px 15px;
  border: 1px solid #dce5ef;
  border-radius: 14px;
  background: #fbfdff;
}

.planner-checks input,
.planner-review-checks input {
  width: 18px;
  height: 18px;
  margin: 2px 0 0;
  accent-color: #159b8a;
}

.planner-checks strong,
.planner-checks small {
  display: block;
}

.planner-checks strong {
  color: var(--ink-soft);
  font-size: 0.85rem;
}

.planner-checks small {
  margin-top: 2px;
  color: #738198;
  font-size: 0.75rem;
}

.planner-review-checks {
  display: grid;
  grid-template-columns: repeat(2, minmax(0, 1fr));
  gap: 9px 16px;
  padding: 18px;
  margin: 24px 0 0;
  border: 1px solid #dbe5ef;
  border-radius: 17px;
  background: #f8fbfd;
}

.planner-meal-preview-note {
  padding: 13px 15px;
  margin: 18px 0 0;
  border: 1px solid #cce8e3;
  border-radius: 14px;
  background: #f1faf8;
  color: #356a63;
  font-size: 0.8rem;
  line-height: 1.5;
}

.planner-review-checks legend {
  padding: 0 6px;
  color: var(--ink-soft);
  font-size: 0.92rem;
  font-weight: 850;
}

.planner-review-checks > p {
  grid-column: 1 / -1;
  margin: 0 0 3px;
  color: #6e7c92;
  font-size: 0.77rem;
}

.planner-review-checks label {
  display: grid;
  grid-template-columns: 20px minmax(0, 1fr);
  gap: 8px;
  align-items: start;
  color: #46566e;
  font-size: 0.79rem;
  line-height: 1.42;
}

.planner-boundary-note {
  display: grid;
  grid-template-columns: 32px minmax(0, 1fr);
  gap: 11px;
  padding: 15px 17px;
  margin-top: 18px;
  border: 1px solid #d7e7f1;
  border-radius: 15px;
  background: #f5fafc;
  color: #61728a;
}

.planner-boundary-note > span {
  display: grid;
  width: 30px;
  height: 30px;
  place-items: center;
  border-radius: 10px;
  background: #dff5f2;
  color: #087967;
  font-weight: 900;
}

.planner-boundary-note p,
.planner-boundary-note strong {
  margin: 0;
}

.planner-boundary-note p {
  font-size: 0.78rem;
  line-height: 1.5;
}

.planner-boundary-note strong {
  display: block;
  color: #344860;
}

.planner-form-error {
  padding: 12px 14px;
  margin-top: 20px;
  border: 1px solid #efbbc3;
  border-radius: 12px;
  background: #fff2f4;
  color: #8b2434;
  font-size: 0.82rem;
  font-weight: 750;
}

.planner-actions {
  display: flex;
  align-items: center;
  gap: 10px;
  padding-top: 26px;
  margin-top: 28px;
  border-top: 1px solid var(--line);
}

.planner-actions__spacer {
  flex: 1;
}

.planner-actions .button {
  min-width: 124px;
}

.personal-plan-output {
  padding: clamp(25px, 3.5vw, 44px);
}

.plan-output-header {
  display: flex;
  justify-content: space-between;
  align-items: flex-start;
  gap: 20px;
  padding-bottom: 24px;
  border-bottom: 1px solid var(--line);
}

.plan-output-header h3,
.plan-output-header p {
  margin: 0;
}

.plan-output-header h3 {
  color: var(--ink);
  font-size: clamp(1.75rem, 3vw, 2.4rem);
  letter-spacing: -0.04em;
}

.plan-output-header #personal-plan-subtitle {
  margin-top: 6px;
  color: var(--muted);
}

.plan-output-actions {
  display: flex;
  flex: 0 0 auto;
  gap: 9px;
}

.plan-summary-grid {
  display: grid;
  grid-template-columns: repeat(6, minmax(0, 1fr));
  gap: 10px;
  margin: 24px 0 16px;
}

.plan-metric {
  min-width: 0;
  padding: 16px;
  border: 1px solid #dfe8f1;
  border-radius: 16px;
  background: #f8fbfd;
}

.plan-metric--primary {
  border-color: #bce8e1;
  background: #edf9f6;
}

.plan-metric span,
.plan-metric strong,
.plan-metric small {
  display: block;
}

.plan-metric span {
  color: #6f7d92;
  font-size: 0.75rem;
  font-weight: 850;
  text-transform: uppercase;
}

.plan-metric strong {
  margin-top: 4px;
  overflow: hidden;
  color: #102346;
  font-size: clamp(1.18rem, 2vw, 1.55rem);
  letter-spacing: -0.025em;
  text-overflow: ellipsis;
  white-space: nowrap;
}

.plan-metric small {
  margin-top: 2px;
  color: #7a8799;
  font-size: 0.75rem;
}

.plan-estimate-note,
.plan-safety-box {
  padding: 15px 17px;
  border-radius: 15px;
  font-size: 0.8rem;
  line-height: 1.55;
}

.plan-estimate-note {
  border: 1px solid #dbe7f1;
  background: #f8fbfd;
  color: #5c6e86;
}

.plan-safety-box {
  border: 1px solid #efc6cc;
  background: #fff2f4;
  color: #832637;
}

.plan-estimate-note strong,
.plan-safety-box strong {
  color: inherit;
}

.plan-section-title {
  display: flex;
  align-items: end;
  justify-content: space-between;
  gap: 16px;
  margin: 30px 0 12px;
}

.plan-section-title h4,
.plan-section-title p {
  margin: 0;
}

.plan-section-title h4 {
  color: var(--ink);
  font-size: 1.28rem;
}

.plan-section-title p {
  color: #708098;
  font-size: 0.78rem;
}

.plan-week {
  margin-top: 13px;
  overflow: hidden;
  border: 1px solid #dce5ef;
  border-radius: 18px;
  background: #fff;
}

.plan-week > summary {
  display: flex;
  align-items: center;
  justify-content: space-between;
  gap: 15px;
  padding: 17px 19px;
  background: #f6f9fc;
  color: var(--ink);
  cursor: pointer;
  font-weight: 850;
  list-style: none;
}

.plan-week > summary::-webkit-details-marker {
  display: none;
}

.plan-week > summary::after {
  content: "+";
  color: #168b7c;
  font-size: 1.25rem;
}

.plan-week[open] > summary::after {
  content: "−";
}

.plan-week__content {
  padding: 18px;
}

.plan-week-focus {
  padding: 11px 13px;
  margin: 0 0 13px;
  border-radius: 11px;
  background: #edf8f6;
  color: #236459;
  font-size: 0.78rem;
}

.personal-calendar {
  display: grid;
  grid-template-columns: repeat(2, minmax(0, 1fr));
  gap: 11px;
}

.personal-day {
  min-width: 0;
  padding: 15px;
  border: 1px solid #e0e8f0;
  border-radius: 15px;
  background: #fbfdff;
}

.personal-day--rest {
  background: #f8fafc;
}

.personal-day__top {
  display: flex;
  align-items: center;
  justify-content: space-between;
  gap: 10px;
  margin-bottom: 8px;
}

.personal-day__top strong {
  color: var(--ink);
  font-size: 0.88rem;
}

.personal-day__targets {
  display: flex;
  flex-wrap: wrap;
  justify-content: flex-end;
  gap: 5px;
}

.personal-day__steps {
  padding: 4px 8px;
  border-radius: 999px;
  background: #e8f6f3;
  color: #137365;
  font-size: 0.75rem;
  font-weight: 850;
}

.personal-day__minutes {
  padding: 4px 8px;
  border-radius: 999px;
  background: #eaf1fc;
  color: #315f9c;
  font-size: 0.75rem;
  font-weight: 850;
}

.personal-workout-title {
  margin: 0 0 3px;
  color: #233a5d;
  font-size: 0.83rem;
  font-weight: 850;
}

.personal-workout-meta {
  margin: 0 0 9px;
  color: #75839a;
  font-size: 0.75rem;
}

.personal-exercise-list {
  display: grid;
  gap: 6px;
  padding: 0;
  margin: 0;
  list-style: none;
}

.personal-exercise-list li {
  display: grid;
  grid-template-columns: minmax(0, 1fr) auto;
  align-items: start;
  gap: 9px;
  color: #50617a;
  font-size: 0.78rem;
}

.personal-cardio-finish {
  margin: 10px 0 0;
  padding: 9px 10px;
  border: 1px solid #b8daca;
  border-radius: 10px;
  background: #eef9f3;
  color: #315f50;
  font-size: 0.78rem;
}

.personal-exercise-link {
  display: inline-flex;
  width: 100%;
  min-height: 32px;
  align-items: center;
  justify-content: space-between;
  gap: 8px;
  padding: 4px 0;
  border: 0;
  background: none;
  color: #0b6e89;
  font: inherit;
  font-weight: 800;
  text-align: left;
  text-decoration: underline;
  text-decoration-color: rgba(11, 110, 137, 0.3);
  text-underline-offset: 2px;
}

.personal-exercise-link__cue {
  flex: 0 0 auto;
  color: #238f89;
  font-size: 0.68rem;
  font-weight: 850;
  text-decoration: none;
}

.meal-calendar {
  display: grid;
  gap: 10px;
}

.meal-day {
  overflow: hidden;
  border: 1px solid #dfe7f0;
  border-radius: 15px;
  background: #fff;
}

.meal-day__heading {
  display: flex;
  flex-wrap: wrap;
  align-items: center;
  justify-content: space-between;
  gap: 10px;
  padding: 11px 14px;
  background: #f6f9fc;
}

.meal-day__heading strong {
  color: var(--ink);
  font-size: 0.82rem;
}

.meal-day__heading span {
  color: #677790;
  font-size: 0.75rem;
  font-weight: 750;
  text-align: right;
}

.meal-list {
  display: grid;
  gap: 0;
  padding: 0;
  margin: 0;
  list-style: none;
}

.meal-row {
  display: grid;
  grid-template-columns: 82px minmax(0, 1fr) auto;
  gap: 11px;
  align-items: start;
  padding: 11px 14px;
  border-top: 1px solid #edf1f5;
}

.meal-row__type {
  color: #708098;
  font-size: 0.75rem;
  font-weight: 850;
  text-transform: uppercase;
}

.meal-row strong,
.meal-row small {
  display: block;
}

.meal-row strong {
  color: #273a58;
  font-size: 0.78rem;
}

.meal-row small {
  margin-top: 2px;
  color: #75839a;
  font-size: 0.75rem;
  line-height: 1.42;
}

.meal-row__macros {
  min-width: 145px;
  color: #56677f;
  font-size: 0.75rem;
  text-align: right;
  white-space: nowrap;
}

.meal-row__description {
  min-width: 0;
}

.meal-row__nutrition {
  color: #506c67 !important;
  font-weight: 750;
}

.meal-recipe-details {
  margin-top: 7px;
}

.meal-recipe-details > summary {
  width: max-content;
  color: #0b7182;
  cursor: pointer;
  font-size: 0.74rem;
  font-weight: 850;
  list-style-position: inside;
}

.meal-ingredient-list {
  display: grid;
  grid-template-columns: repeat(2, minmax(0, 1fr));
  gap: 4px 16px;
  padding: 8px 0 0 18px;
  margin: 0;
  color: #607188;
  font-size: 0.74rem;
}

.meal-method,
.meal-appetite-note,
.meal-allergen-note {
  margin: 7px 0 0;
  color: #6b7890;
  font-size: 0.73rem;
  line-height: 1.45;
}

.meal-appetite-note {
  color: #456f68;
}

.meal-allergen-note {
  color: #805b28;
}

.weekly-shopping {
  margin-top: 18px;
  overflow: hidden;
  border: 1px solid #cfe3df;
  border-radius: 16px;
  background: #fbfefd;
}

.weekly-shopping > summary {
  padding: 15px 17px;
  background: #edf8f6;
  color: #195e55;
  cursor: pointer;
  font-size: 0.86rem;
  font-weight: 900;
}

.weekly-shopping__body {
  padding: 17px;
}

.weekly-shopping__intro,
.shopping-pantry,
.shopping-source-note {
  margin: 0;
  color: #64758b;
  font-size: 0.76rem;
  line-height: 1.5;
}

.shopping-groups {
  display: grid;
  grid-template-columns: repeat(2, minmax(0, 1fr));
  gap: 12px;
  margin-top: 14px;
}

.shopping-group {
  padding: 13px;
  border: 1px solid #e0e9ed;
  border-radius: 13px;
  background: #fff;
}

.shopping-group h6 {
  margin: 0 0 8px;
  color: #243b59;
  font-size: 0.8rem;
}

.shopping-group ul {
  display: grid;
  gap: 6px;
  padding: 0;
  margin: 0;
  list-style: none;
}

.shopping-group li {
  display: grid;
  grid-template-columns: 14px minmax(0, 1fr) auto;
  gap: 7px;
  align-items: center;
  color: #566880;
  font-size: 0.75rem;
}

.shopping-group li strong {
  color: #263b57;
  font-size: 0.73rem;
  white-space: nowrap;
}

.shopping-check {
  width: 12px;
  height: 12px;
  border: 1.5px solid #8ca5a2;
  border-radius: 3px;
}

.shopping-pantry {
  padding: 10px 12px;
  margin-top: 12px;
  border-radius: 10px;
  background: #f5f8fa;
}

.shopping-source-note {
  margin-top: 10px;
  font-size: 0.7rem;
}

.shopping-source-note a {
  color: #0b7182;
}

.plan-output-footer {
  display: flex;
  align-items: center;
  gap: 16px;
  padding-top: 20px;
  margin-top: 28px;
  border-top: 1px solid var(--line);
}

.plan-output-footer p {
  margin: 0;
  color: #77859a;
  font-size: 0.75rem;
}

.quick-plan-details {
  margin-top: 18px;
  border: 1px solid #d8e3ed;
  border-radius: 18px;
  background: rgba(255, 255, 255, 0.65);
}

.quick-plan-details > summary {
  padding: 15px 18px;
  color: #52637b;
  cursor: pointer;
  font-size: 0.82rem;
  font-weight: 800;
}

.quick-plan-details > .plan-layout {
  padding: 6px 18px 0;
}

.quick-plan-details > .weekly-plan,
.quick-plan-details > .tool-actions {
  margin-right: 18px;
  margin-left: 18px;
}

.quick-plan-details > .tool-actions {
  margin-bottom: 18px;
}

@media (max-width: 980px) {
  .personal-planner {
    grid-template-columns: 1fr;
  }

  .planner-rail {
    padding: 22px;
  }

  .planner-steps {
    grid-template-columns: repeat(4, minmax(0, 1fr));
    padding: 18px 0 0;
  }

  .planner-steps li {
    grid-template-columns: 32px minmax(0, 1fr);
    padding: 8px;
  }

  .planner-steps li > span {
    width: 30px;
    height: 30px;
  }

  .planner-steps li small,
  .planner-privacy-note {
    display: none;
  }

  .plan-summary-grid {
    grid-template-columns: repeat(3, minmax(0, 1fr));
  }
}

@media (max-width: 700px) {
  .planner-rail {
    display: none;
  }

  #personal-plan-form,
  .personal-plan-output {
    padding: 22px 18px;
  }

  .planner-mobile-progress {
    display: grid;
    grid-template-columns: auto minmax(0, 1fr);
    align-items: center;
    gap: 11px;
    margin-bottom: 25px;
    color: #56708e;
    font-size: 0.75rem;
    font-weight: 850;
  }

  .planner-mobile-progress > div {
    height: 7px;
    overflow: hidden;
    border-radius: 999px;
    background: #e4ebf2;
  }

  .planner-mobile-progress > div > span {
    display: block;
    width: 25%;
    height: 100%;
    border-radius: inherit;
    background: linear-gradient(90deg, #15a996, #08b9c8);
    transition: width 180ms ease;
  }

  .planner-grid--two,
  .planner-unit-panel,
  .planner-choice-grid--three,
  .planner-review-checks,
  .personal-calendar {
    grid-template-columns: 1fr;
  }

  .planner-choice > span {
    min-height: 88px;
  }

  .plan-output-header,
  .plan-output-footer,
  .plan-section-title {
    align-items: stretch;
    flex-direction: column;
  }

  .plan-output-actions {
    display: grid;
    grid-template-columns: 1fr 1fr;
  }

  .plan-summary-grid {
    grid-template-columns: repeat(2, minmax(0, 1fr));
  }

  .meal-row {
    grid-template-columns: 70px minmax(0, 1fr);
  }

  .meal-row__macros {
    grid-column: 2;
    min-width: 0;
    text-align: left;
    white-space: normal;
  }

  .meal-day__heading span {
    flex-basis: 100%;
    text-align: left;
  }

  .meal-ingredient-list,
  .shopping-groups {
    grid-template-columns: 1fr;
  }

  .quick-plan-details > .plan-layout {
    padding-inline: 10px;
  }

  .quick-plan-details > .weekly-plan,
  .quick-plan-details > .tool-actions {
    margin-right: 10px;
    margin-left: 10px;
  }
}

@media (max-width: 1040px) {
  .exercise-selector {
    grid-template-columns: repeat(2, minmax(0, 1fr));
  }
}

@media (max-width: 820px) {
  .exercise-library-tools {
    align-items: stretch;
    flex-direction: column;
    gap: 11px;
  }

  .exercise-results {
    margin: 0;
  }

  .exercise-comparison {
    border-right: 0;
    border-bottom: 1px solid rgba(255, 255, 255, 0.1);
  }

  .exercise-studio__header {
    padding: 21px;
  }
}

@media (max-width: 620px) {
  .exercise-filters,
  .exercise-filters label {
    width: 100%;
  }

  .exercise-filter-reset {
    width: 100%;
  }

  .exercise-selector {
    display: flex;
    width: calc(100% + 30px);
    padding: 0 15px 12px;
    margin-right: -15px;
    margin-left: -15px;
    overflow-x: auto;
    scroll-padding-inline: 15px;
    scroll-snap-type: x proximity;
    scrollbar-width: thin;
    scrollbar-color: rgba(132, 160, 194, 0.55) transparent;
  }

  .exercise-selector button {
    flex: 0 0 min(86vw, 320px);
    min-height: 72px;
    scroll-snap-align: start;
  }

  .exercise-comparison {
    padding: 10px;
  }

  .pose-comparison {
    grid-template-columns: repeat(2, minmax(0, 1fr));
    gap: 6px;
  }

  .pose-card__image {
    aspect-ratio: 3 / 4;
  }

  .pose-card figcaption {
    min-height: 70px;
    padding: 10px;
  }

  .pose-card figcaption strong {
    font-size: 0.72rem;
  }

  .exercise-studio__header {
    align-items: flex-start;
    flex-direction: column;
    gap: 12px;
    padding: 18px 15px;
  }

  .exercise-studio__count {
    display: none;
  }
}

@media (prefers-reduced-motion: reduce) {
  html {
    scroll-behavior: auto;
  }

  *,
  *::before,
  *::after {
    scroll-behavior: auto !important;
    animation-duration: 0.01ms !important;
    animation-iteration-count: 1 !important;
    transition-duration: 0.01ms !important;
  }
}

@media print {
  @page {
    margin: 16mm;
  }

  body {
    background: #fff;
    color: #000;
    font-size: 11pt;
  }

  .concept-ribbon,
  .site-header,
  .hero,
  .quick-nav,
  #food,
  #symptoms,
  #exercises,
  #safety,
  #sources,
  .site-footer,
  .section-heading,
  .plan-layout,
  .tool-actions {
    display: none !important;
  }

  #plan {
    padding: 0;
  }

  #plan::before {
    display: none;
    margin-bottom: 18pt;
    font-size: 24pt;
    font-weight: 900;
  }

  body.printing-weekly-plan #plan::before {
    content: "My Lumina movement plan";
    display: block;
  }

  body.printing-personal-plan #plan::before {
    content: "My Lumina personal plan";
    display: block;
  }

  body.printing-weekly-plan .personal-planner,
  body.printing-personal-plan .quick-plan-details,
  body.printing-personal-plan .planner-rail,
  body.printing-personal-plan #personal-plan-form,
  body.printing-personal-plan .plan-output-actions,
  body.printing-personal-plan .plan-output-footer .button {
    display: none !important;
  }

  body.printing-personal-plan .personal-planner,
  body.printing-personal-plan .planner-workspace,
  body.printing-personal-plan .personal-plan-output {
    display: block !important;
    min-height: 0;
    padding: 0;
    border: 0;
    background: #fff;
    box-shadow: none;
  }

  body.printing-personal-plan .plan-output-header {
    padding-bottom: 12pt;
  }

  body.printing-personal-plan .plan-summary-grid {
    grid-template-columns: repeat(3, 1fr);
    gap: 5pt;
    margin: 12pt 0 8pt;
  }

  body.printing-personal-plan .plan-metric,
  body.printing-personal-plan .plan-estimate-note,
  body.printing-personal-plan .plan-safety-box,
  body.printing-personal-plan .plan-week,
  body.printing-personal-plan .personal-day,
  body.printing-personal-plan .meal-day {
    border-color: #bbb;
    background: #fff;
    box-shadow: none;
  }

  body.printing-personal-plan .plan-week > summary {
    padding: 8pt;
    border-bottom: 1px solid #bbb;
    background: #fff;
  }

  body.printing-personal-plan .plan-week > summary::after {
    display: none;
  }

  body.printing-personal-plan .plan-week__content {
    display: block !important;
    padding: 8pt;
  }

  body.printing-personal-plan .plan-week + .plan-week {
    break-before: page;
  }

  body.printing-personal-plan .personal-calendar {
    grid-template-columns: repeat(2, 1fr);
  }

  body.printing-personal-plan .personal-day,
  body.printing-personal-plan .meal-day,
  body.printing-personal-plan .plan-metric,
  body.printing-personal-plan .shopping-group {
    break-inside: avoid;
  }

  body.printing-personal-plan .meal-recipe-details > summary {
    color: #000;
  }

  body.printing-personal-plan .weekly-shopping {
    break-before: page;
    border-color: #bbb;
    background: #fff;
  }

  body.printing-personal-plan .weekly-shopping > summary {
    padding: 8pt;
    border-bottom: 1px solid #bbb;
    background: #fff;
    color: #000;
    list-style: none;
  }

  body.printing-personal-plan .weekly-shopping__body {
    display: block !important;
    padding: 8pt;
  }

  body.printing-personal-plan .shopping-groups {
    grid-template-columns: repeat(2, 1fr);
  }

  body.printing-personal-plan .shopping-check {
    border-color: #555;
  }

  body.printing-personal-plan .personal-exercise-link {
    color: #000;
    text-decoration: none;
  }

  body.printing-personal-plan .personal-exercise-link__cue {
    display: none;
  }

  body.printing-weekly-plan .quick-plan-details {
    display: block;
    border: 0;
    background: #fff;
  }

  body.printing-weekly-plan .quick-plan-details > summary {
    display: none;
  }

  body.printing-weekly-plan .quick-plan-details > .weekly-plan {
    display: block !important;
    margin: 0;
  }

  .weekly-plan {
    padding: 0;
    margin: 0;
    border: 0;
    box-shadow: none;
  }

  .week-grid,
  .weekly-plan__grid,
  .weekly-plan-grid {
    grid-template-columns: repeat(2, 1fr);
  }

  .day-card,
  .plan-day,
  .weekly-plan article {
    break-inside: avoid;
    border: 1px solid #bbb;
    background: #fff;
  }
}