:root{color-scheme:dark;--bg: #070809;--bg-elev: #111316;--card: #16191e;--card-2: #1c2027;--line: rgba(255, 255, 255, .08);--text: #f4f6f8;--muted: #8b929c;--accent: #3be2a5;--accent-ink: #062016;--accent-dim: rgba(59, 226, 165, .16);--record: #e8c36a;--record-dim: rgba(232, 195, 106, .1);--good: #3be2a5;--danger: #ff6b7a;--side-l: #7eb6ff;--side-r: #ffc56b;--shadow: 0 16px 36px rgba(0, 0, 0, .38);--radius: 20px;--tap: 52px;--nav-h: 74px;font-family:Manrope,ui-sans-serif,system-ui,sans-serif;background:var(--bg);color:var(--text)}*{box-sizing:border-box}html,body,#root{min-height:100%}body{margin:0;background:radial-gradient(ellipse at 50% -10%,rgba(59,226,165,.1),transparent 42%),var(--bg)}button,input,textarea,a{font:inherit}button{cursor:pointer}button:disabled{opacity:.38;cursor:default}h1,h2,h3{font-weight:750;letter-spacing:-.035em;margin:0}p{margin:0}.app-shell{width:min(430px,100%);min-height:100dvh;margin:0 auto;padding:calc(18px + env(safe-area-inset-top)) 16px calc(290px + env(safe-area-inset-bottom))}.app-shell.is-live{padding-bottom:calc(220px + env(safe-area-inset-bottom))}.app-shell.is-recovery{padding:calc(18px + env(safe-area-inset-top)) 0 calc(var(--nav-h) + env(safe-area-inset-bottom))}.app-shell.is-live .sticky-actions{bottom:0;padding-bottom:calc(14px + env(safe-area-inset-bottom))}.page{display:flex;flex-direction:column;gap:16px}.live-page{gap:12px}.page-header,.live-header{display:flex;justify-content:space-between;align-items:center;gap:12px}.icon-btn{width:44px;height:44px;min-width:44px;padding:0;border:1px solid var(--line);border-radius:14px;background:var(--card);color:var(--muted);display:grid;place-items:center;text-decoration:none}.icon-btn svg{width:20px;height:20px}.icon-btn:hover,.icon-btn:focus-visible{color:var(--accent);border-color:#3be2a552}.brand-lockup{display:flex;align-items:center;gap:10px}.brand{font-size:1.55rem;font-weight:800;letter-spacing:-.04em}.coach-mark{display:block;color:var(--accent)}.coach-mark-bg{color:var(--card-2)}.coach-mark-body,.coach-mark-head{color:var(--accent)}.muted,.exercise-note,.exercise-kicker,.section-label,.eyebrow,.set-target{color:var(--muted)}.eyebrow,.section-label,.exercise-kicker{font-size:.72rem;text-transform:uppercase;letter-spacing:.12em;font-weight:700}.section-label{margin-bottom:8px}.hero-card,.warmup-card,.exercise-card,.resume-banner,.history-card,.empty-card,.live-hero{background:var(--card);border:1px solid var(--line);border-radius:var(--radius);box-shadow:var(--shadow)}.hero-card,.empty-card,.warmup-card,.live-hero{padding:20px}.hero-card h1,.empty-card h1,.live-hero h2{font-size:1.85rem;line-height:1.08;margin:8px 0 12px}.hero-card.compact h1{font-size:1.55rem}.warmup-card h2{font-size:1.2rem;margin:4px 0 8px}.warmup-card p,.empty-card p,.hero-card .muted{line-height:1.45}.empty-card .primary-btn{margin-top:16px}.log-empty{padding:16px 18px 18px}.log-empty h1{font-size:1.2rem;margin:4px 0 8px}.meta-row,.chip-row{display:flex;flex-wrap:wrap;gap:8px}.action-row,.split-actions{display:flex;flex-wrap:nowrap;gap:8px}.action-row .ghost-btn,.split-actions .ghost-btn,.split-actions .primary-btn{flex:1}.action-row .ghost-btn{min-height:46px}.meta-row span{background:var(--bg-elev);border-radius:999px;padding:6px 10px;font-size:.75rem;color:var(--muted);font-weight:650}.stack{display:flex;flex-direction:column;gap:12px}.add-move-btn{display:flex;align-items:center;justify-content:center;width:100%;min-height:var(--tap);border:1.5px dashed rgba(59,226,165,.42);border-radius:var(--radius);background:var(--accent-dim);color:var(--accent);font-weight:800;letter-spacing:-.02em}.catalog-picker{display:flex;flex-direction:column;gap:12px;margin-top:8px}.catalog-search-field{margin:0}.catalog-search{width:100%;min-height:44px;border:1px solid var(--line);border-radius:14px;background:var(--bg-elev);color:var(--text);padding:0 14px}.catalog-group .sheet-list{margin-top:0}.rx-editor{display:flex;flex-direction:column;gap:12px;margin-top:8px}.rx-editor .field{margin:0}.rx-editor-grid{display:grid;grid-template-columns:1fr 1fr;gap:12px}.rx-editor input,.rx-editor textarea{width:100%;min-height:44px;border:1px solid var(--line);border-radius:14px;background:var(--bg-elev);color:var(--text);padding:0 14px}.rx-editor textarea{min-height:72px;padding:12px 14px;resize:vertical}.rx-laterality{font-size:.82rem}.exercise-card{display:grid;grid-template-columns:1fr 96px;gap:14px;padding:14px 14px 14px 16px;align-items:center}.move-row .exercise-card-copy{cursor:pointer}.exercise-card-head{display:flex;align-items:center;justify-content:space-between;gap:8px;min-height:28px}.more-btn{width:44px;height:44px;min-height:44px;margin:-8px -8px -8px 0;padding:0;border:0;border-radius:12px;background:transparent;color:var(--muted);display:grid;place-items:center}.more-btn svg{width:18px;height:18px}.move-row{position:relative;overflow:hidden;border-radius:var(--radius);box-shadow:var(--shadow)}.move-row .exercise-card{box-shadow:none}.move-row-delete{position:absolute;inset:0 0 0 auto;width:88px;border:0;border-radius:0 var(--radius) var(--radius) 0;background:#ff3b30;color:#fff;font-weight:800;letter-spacing:-.02em}.move-row-front{position:relative;z-index:1;touch-action:pan-y;-webkit-user-select:none;user-select:none;transition:transform .18s ease}.move-row.is-dragging .move-row-front{transition:none}.sheet-action{display:flex;width:100%;min-height:var(--tap);align-items:center;justify-content:space-between;background:var(--bg-elev);color:var(--text);border:1px solid var(--line);border-radius:16px;padding:0 16px;font-weight:750;text-align:left}.history-sheet-list{display:flex;flex-direction:column;gap:14px;margin-top:8px}.history-sheet-title{font-weight:750;margin:4px 0 8px}.exercise-card h3{font-size:1.12rem;line-height:1.2;margin:4px 0 8px}.rx-skim,.prescription{color:#d5dbe3;font-size:.86rem;line-height:1.4;font-weight:600}.rx-skim{display:flex;flex-wrap:wrap;align-items:center;gap:0}.rx-bit{display:inline-flex;align-items:center}.rx-sep{width:3px;height:3px;border-radius:50%;background:#6d7580;margin:0 7px}.exercise-note{margin-top:6px;font-size:.8rem}.exercise-card.is-skipped{opacity:.48}.exercise-card.is-done{outline:1px solid rgba(59,226,165,.28)}.done-flag,.set-progress,.skipped-flag{color:var(--good);font-weight:700;font-size:.8rem;margin-top:6px}.diagram{position:relative;background:#ececee;border-radius:16px;overflow:hidden;flex:0 0 auto}.diagram-sm{width:96px;height:96px}.diagram-md{width:140px;height:140px}.diagram-lg{width:100%;height:188px;border-radius:18px}.diagram-img{position:absolute;inset:0;width:100%;height:100%;object-fit:contain;object-position:center;display:block}.diagram-fallback{width:100%;height:100%;background:radial-gradient(circle at 35% 28%,rgba(59,226,165,.2),transparent 48%),#1a1e24}.diagram-play-btn{appearance:none;border:0;padding:0;margin:0;width:100%;height:100%;background:transparent;display:block;position:relative;cursor:pointer;color:inherit}.diagram-play{position:absolute;right:7px;bottom:7px;width:28px;height:28px;border-radius:50%;background:#062016d1;color:var(--accent);display:grid;place-items:center;box-shadow:0 0 0 1px #3be2a580}.diagram-lg .diagram-play{width:40px;height:40px;right:12px;bottom:12px}.diagram-play svg{width:13px;height:13px;margin-left:1px}.diagram-lg .diagram-play svg{width:18px;height:18px}.yt-backdrop{position:fixed;inset:0;background:#000000b8;display:flex;align-items:center;justify-content:center;z-index:40;padding:16px}.yt-modal{width:min(430px,100%);background:#15181d;border-radius:22px;padding:14px 14px calc(16px + env(safe-area-inset-bottom));border:1px solid var(--line);box-shadow:var(--shadow)}.yt-head{display:flex;justify-content:space-between;align-items:center;gap:12px;margin-bottom:12px}.yt-head h2{font-size:1.05rem}.yt-frame{position:relative;width:100%;aspect-ratio:16 / 9;border-radius:14px;overflow:hidden;background:#070809}.yt-frame iframe{position:absolute;inset:0;width:100%;height:100%;border:0}.yt-watch{margin-top:12px}.resume-banner,.history-card{display:flex;justify-content:space-between;align-items:center;padding:16px 18px;color:inherit;text-decoration:none}.resume-banner{background:var(--accent-dim);border-color:#3be2a547}.resume-banner em,.history-card h2{display:block;margin-top:4px;font-style:normal}.history-card h2{font-size:1.2rem}.resume-cta{color:var(--accent);font-weight:800}.history-card{position:relative;overflow:hidden}.history-card:before{content:"";position:absolute;left:0;top:0;bottom:0;width:4px;background:#3a4250}.history-card.is-completed:before{background:var(--accent)}.history-card.is-aborted:before{background:var(--danger)}.history-card.is-in_progress:before{background:var(--side-r)}.log-session{background:var(--card);border:1px solid var(--line);border-radius:var(--radius);box-shadow:var(--shadow);overflow:hidden}.log-session .history-card{background:transparent;border:0;box-shadow:none;border-radius:0}.record-strip{display:flex;align-items:center;gap:10px;width:100%;min-height:48px;padding:10px 18px;border:0;border-top:1px solid rgba(232,195,106,.16);background:var(--record-dim);color:var(--record);font-weight:750;letter-spacing:-.02em}.record-strip svg{width:18px;height:18px;flex:0 0 auto}.record-strip-label{flex:1;text-align:left}.record-row{display:grid;grid-template-columns:22px 1fr;gap:12px;align-items:center;padding:10px 4px}.record-row svg{width:20px;height:20px;color:var(--record)}.record-row strong{display:block}.record-row .muted{font-size:.82rem}.log-card{background:var(--card);border:1px solid var(--line);border-radius:var(--radius);box-shadow:var(--shadow);padding:16px 16px 14px}.log-stats{display:grid;grid-template-columns:1fr 1fr;gap:28px 12px;padding:6px 4px 8px}.log-stats-cell{display:flex;flex-direction:column;align-items:center;gap:8px;background:transparent;border:0;color:inherit;min-height:72px;padding:0}.log-stats-label{font-size:.68rem;font-weight:700;letter-spacing:.12em;text-transform:uppercase;color:var(--muted)}.log-stats-value{font-size:1.7rem;font-weight:800;letter-spacing:-.045em;line-height:1;white-space:nowrap}.log-stats-badges{display:flex;align-items:center;justify-content:center;gap:8px;min-height:32px}.milestone-row{display:grid;grid-template-columns:32px 1fr;gap:12px;align-items:center;padding:10px 4px}.milestone-row strong{display:block}.milestone-row .muted{font-size:.82rem}.settings-row{display:flex;align-items:center;justify-content:space-between;gap:12px;padding:16px 18px;background:var(--card);border:1px solid var(--line);border-radius:var(--radius);box-shadow:var(--shadow)}.settings-row strong{display:block}.settings-row .muted{margin-top:4px;font-size:.82rem}.settings-row.is-soon{box-shadow:none;background:var(--bg-elev)}button.settings-row{width:100%;appearance:none;color:inherit;text-align:left}.settings-row-action{flex-shrink:0;color:var(--muted);font-size:.82rem;font-weight:650}.settings-restore-error{color:var(--danger);font-size:.86rem;padding:0 4px}.live-advance-hint{margin:0;text-align:center;color:var(--muted);font-size:.84rem}.ghost-btn.is-selected{background:var(--accent-dim);border-color:#3be2a559;color:var(--accent)}.settings-stepper{display:grid;grid-template-columns:40px minmax(64px,auto) 40px;align-items:center;gap:6px}.settings-stepper-value{min-width:64px;text-align:center;font-weight:750;letter-spacing:-.03em}.log-cal-head{display:flex;align-items:center;justify-content:space-between;gap:8px;margin-bottom:10px}.log-cal-head h2{font-size:1rem}.log-cal-weekdays,.log-cal-grid{display:grid;grid-template-columns:repeat(7,1fr);gap:4px}.log-cal-weekdays{margin-bottom:6px}.log-cal-weekdays span{text-align:center;font-size:.68rem;font-weight:700;letter-spacing:.06em;color:var(--muted)}.log-cal-day{min-height:44px;border:0;border-radius:12px;background:transparent;color:var(--text);font-weight:700}.log-cal-day.is-out{color:#4b525c}.log-cal-day.is-trained{background:var(--accent-dim);color:var(--accent)}.log-cal-day.is-today{box-shadow:inset 0 0 0 1px #3be2a58c}.log-cal-day.is-selected{background:var(--accent);color:var(--accent-ink)}.log-list-head{display:flex;align-items:center;justify-content:space-between;gap:8px}.log-list-head .section-label{margin-bottom:0}.sticky-actions{display:flex;flex-direction:column;gap:10px;position:fixed;left:0;right:0;margin-inline:auto;width:min(430px,100%);bottom:calc(var(--nav-h) + env(safe-area-inset-bottom));padding:14px 16px 10px;background:linear-gradient(to top,var(--bg) 70%,rgba(7,8,9,.78) 88%,transparent);z-index:15}.primary-btn,.ghost-btn,.text-btn,.chip,.sheet-item,.set-check,.stepper-btn,.pager-dot{min-height:var(--tap);border-radius:16px;border:0}.primary-btn,.ghost-btn{display:inline-flex;align-items:center;justify-content:center;width:100%;text-decoration:none;padding:0 16px}.primary-btn{background:var(--accent);color:var(--accent-ink);font-weight:800}.ghost-btn,.chip{background:var(--bg-elev);color:var(--text);border:1px solid var(--line)}.text-btn{background:transparent;color:var(--muted);padding:0 8px}.finish-now{width:100%;min-height:40px}.chip{padding:0 14px;min-width:72px;font-weight:700}.chip.is-selected{background:var(--accent);color:var(--accent-ink);border-color:transparent}.segmented{background:var(--bg-elev);border:1px solid var(--line);border-radius:18px;padding:6px;gap:6px}.segmented .chip{flex:1;min-width:0;background:transparent;border-color:transparent}.segmented .chip.is-selected{background:var(--accent)}.bottom-nav{position:fixed;left:0;right:0;margin-inline:auto;width:min(430px,100%);bottom:0;z-index:16;display:grid;grid-template-columns:repeat(3,1fr);gap:6px;padding:8px 12px calc(10px + env(safe-area-inset-bottom));background:#070809eb;-webkit-backdrop-filter:blur(18px);backdrop-filter:blur(18px);border-top:1px solid var(--line)}.bottom-nav a{min-height:56px;display:flex;flex-direction:column;align-items:center;justify-content:center;gap:3px;color:var(--muted);text-decoration:none;border-radius:14px;font-size:.68rem;font-weight:700;letter-spacing:.02em}.bottom-nav a.active{color:var(--accent);background:var(--accent-dim)}.nav-icon{width:22px;height:22px}.live-header-copy{display:flex;flex-direction:column;gap:2px}.live-header h1{font-size:1.7rem}.back-link{display:inline-flex;align-items:center;gap:2px;color:var(--muted);text-decoration:none;font-weight:700;min-height:32px;margin-left:-6px}.back-link svg{width:18px;height:18px}.progress-ring{--progress: 0;width:72px;height:72px;border-radius:50%;background:conic-gradient(var(--accent) calc(var(--progress) * 1turn),#232830 0);display:grid;place-items:center;text-align:center;flex:0 0 auto;position:relative}.progress-ring:before{content:"";position:absolute;inset:5px;background:var(--card);border-radius:50%}.progress-ring-copy{position:relative;z-index:1;display:grid;place-items:center}.progress-ring span{font-weight:800;font-size:.92rem}.progress-ring small{display:block;color:var(--muted);font-size:.64rem;letter-spacing:.08em;text-transform:uppercase;font-weight:700}.exercise-pager{display:flex;gap:8px;overflow-x:auto;padding-bottom:2px}.pager-dot{min-width:42px;min-height:42px;padding:0;border-radius:12px;background:var(--card);color:var(--muted);border:1px solid var(--line);font-weight:800}.pager-dot.is-active{background:var(--accent);color:var(--accent-ink);border-color:transparent}.pager-dot.is-done:not(.is-active){color:var(--accent)}.pager-dot.is-skipped:not(.is-active){opacity:.45}.live-hero{text-align:left}.live-hero h2{margin-top:12px;font-size:1.55rem}.live-hero.is-skipped{opacity:.62}.set-list{display:flex;flex-direction:column;gap:10px}.set-row{display:grid;grid-template-columns:48px minmax(0,1fr) auto;gap:10px;align-items:center;min-height:64px;padding:8px 10px 8px 8px;background:var(--card);border-radius:18px;border:1px solid var(--line)}.set-row.is-complete{border-color:#3be2a561;background:#3be2a50f}.set-check{width:44px;min-height:44px;border-radius:50%;background:var(--bg-elev);border:1.5px solid #343b46;display:grid;place-items:center;color:var(--accent-ink);padding:0}.set-check.is-on{background:var(--accent);border-color:var(--accent)}.set-check-icon{width:22px;height:22px}.set-copy{min-width:0}.set-label{display:flex;align-items:center;gap:8px;font-weight:800}.set-target{font-size:.75rem;margin-top:2px}.side-badge{display:inline-flex;align-items:center;justify-content:center;min-width:22px;height:22px;border-radius:999px;font-size:.7rem;font-weight:800;padding:0 6px}.side-L{background:#7eb6ff29;color:var(--side-l)}.side-R{background:#ffc56b29;color:var(--side-r)}.rep-stepper{display:grid;grid-template-columns:40px 52px 40px;align-items:center;gap:4px}.stepper-btn{width:40px;min-height:40px;padding:0;border-radius:12px;background:var(--bg-elev);color:var(--text);display:grid;place-items:center}.stepper-btn svg{width:18px;height:18px}.rep-input,textarea{width:100%;border:1px solid var(--line);background:var(--bg);color:var(--text);border-radius:12px;min-height:40px;padding:8px 6px;font-size:16px;font-weight:800;text-align:center}.field{display:flex;flex-direction:column;gap:8px;color:var(--muted);margin:16px 0}.field textarea{text-align:left;font-weight:500;padding:12px}.sheet-backdrop{position:fixed;inset:0;background:#0000009e;display:flex;align-items:flex-end;justify-content:center;z-index:20}.sheet{width:min(430px,100%);background:#15181d;border-radius:26px 26px 0 0;padding:10px 16px calc(22px + env(safe-area-inset-bottom));max-height:82dvh;overflow:auto;border:1px solid var(--line);border-bottom:0}.sheet-handle{width:42px;height:4px;border-radius:99px;background:#3a3f4c;margin:6px auto 12px}.sheet-head,.split-actions{display:flex;justify-content:space-between;align-items:center;gap:12px}.sheet-head h2{font-size:1.2rem}.sheet-list{display:flex;flex-direction:column;gap:8px;margin-top:12px}.sheet-item{display:grid;grid-template-columns:64px 1fr;gap:12px;align-items:center;text-align:left;padding:8px 12px 8px 8px;background:var(--bg-elev);color:var(--text)}.sheet-item .diagram-sm{width:64px;height:64px}.sheet-item strong{display:block;margin-bottom:4px}.sheet-end-actions{display:flex;flex-direction:column;gap:8px}.logged-sets{list-style:none;margin:0;padding:0 4px 2px;display:flex;flex-wrap:wrap;gap:6px}.logged-sets li{background:var(--bg-elev);border:1px solid var(--line);border-radius:999px;padding:6px 10px;font-size:.78rem;color:var(--muted);display:inline-flex;gap:6px}.logged-sets li.is-complete{color:var(--text);border-color:#3be2a547}.history-exercise{display:flex;flex-direction:column;gap:8px}.recovery-page{gap:8px}.recovery-page .page-header{padding:0 16px}.recovery-map{position:relative;width:100%;background:transparent}.muscle-map{position:relative;width:100%;height:calc(100dvh - 200px);max-height:calc(100dvh - var(--nav-h) - env(safe-area-inset-top) - env(safe-area-inset-bottom) - 100px);background:transparent}.muscle-map svg{display:block;width:100%;height:100%;cursor:default;outline:none;-webkit-tap-highlight-color:transparent}.muscle-map-fatigue,.muscle-map-outline{pointer-events:none}.muscle-map-flip{position:absolute;left:16px;bottom:20px;z-index:3;width:48px;height:48px;border-radius:50%;border:1px solid var(--line);background:#1a1d22;color:var(--text);display:grid;place-items:center;padding:0}.muscle-map-flip svg{width:22px;height:22px}.muscle-inspect{position:absolute;left:68px;right:10px;bottom:10px;z-index:2;display:grid;grid-template-columns:1fr auto;gap:4px 8px;align-items:start;padding:14px 10px 14px 16px;background:#15181df0;border:1px solid var(--line);border-radius:16px;box-shadow:var(--shadow)}.muscle-inspect h3{font-size:1.08rem}.muscle-inspect .text-btn{min-height:40px}.muscle-inspect-copy{display:flex;flex-direction:column;gap:6px;min-width:0}.muscle-inspect-status{display:flex;flex-wrap:wrap;align-items:center;gap:8px}.recovery-swatch{width:10px;height:10px;border-radius:50%;flex:0 0 auto}@media(min-width:720px){body{background:radial-gradient(ellipse at 50% 0,rgba(59,226,165,.08),transparent 30%),#050506}}