:root {
  --app-bg: #0e1015;
  --panel: #171a21;
  --panel-raised: #1d222b;
  --panel-soft: #12151b;
  --line: #303744;
  --text: #f3f6fa;
  --muted: #9ca6b6;
  --accent: #7dd3fc;
  --accent-deep: #0c4a6e;
  --success: #86efac;
  --radius: 14px;
  --pico-font-family-sans-serif: Inter, ui-sans-serif, -apple-system, BlinkMacSystemFont, "Segoe UI", sans-serif;
  --pico-primary: #7dd3fc;
  --pico-primary-hover: #bae6fd;
  --pico-primary-focus: rgba(125, 211, 252, 0.24);
  --pico-form-element-background-color: #11141a;
  --pico-form-element-border-color: #3a4352;
  --pico-progress-background-color: #272d37;
  --pico-progress-color: #7dd3fc;
}

* {
  box-sizing: border-box;
}

body {
  min-height: 100vh;
  margin: 0;
  background:
    radial-gradient(circle at 12% 0%, rgba(125, 211, 252, 0.12), transparent 30rem),
    linear-gradient(180deg, #11141a 0%, var(--app-bg) 32rem);
  color: var(--text);
}

button,
input {
  accent-color: var(--accent);
}

.shell {
  width: min(1180px, calc(100% - 28px));
  margin: 0 auto;
  padding: 24px 0 56px;
}

.app-header {
  position: sticky;
  top: 0;
  z-index: 20;
  margin-bottom: 18px;
  padding: 18px;
  border: 1px solid rgba(48, 55, 68, 0.9);
  border-radius: var(--radius);
  background: rgba(23, 26, 33, 0.9);
  box-shadow: 0 14px 42px rgba(0, 0, 0, 0.24);
  backdrop-filter: blur(18px);
}

.title-row,
.toolbar,
.group-heading,
.exercise-top,
.app-footer {
  display: flex;
  align-items: center;
  justify-content: space-between;
  gap: 16px;
}

.eyebrow {
  margin: 0 0 5px;
  color: var(--accent);
  font-size: 0.68rem;
  font-weight: 800;
  letter-spacing: 0.18em;
}

h1 {
  margin: 0;
  font-size: clamp(1.65rem, 4vw, 2.4rem);
  line-height: 1.05;
  letter-spacing: -0.035em;
}

.workout-title {
  display: flex;
  align-items: center;
  gap: 11px;
}

.workout-title-icon {
  width: 0.9em;
  height: 0.9em;
  flex: 0 0 auto;
  fill: none;
  stroke: var(--accent);
  stroke-width: 2.25;
  stroke-linecap: round;
  stroke-linejoin: round;
  filter: drop-shadow(0 0 10px rgba(125, 211, 252, 0.25));
}

.subtitle {
  max-width: 760px;
  margin: 7px 0 0;
  color: var(--muted);
  font-size: 0.9rem;
}

.progress-copy {
  display: grid;
  min-width: 76px;
  text-align: right;
}

.progress-copy strong {
  color: var(--text);
  font-size: 1.1rem;
}

.progress-copy span {
  color: var(--muted);
  font-size: 0.68rem;
  text-transform: uppercase;
  letter-spacing: 0.1em;
}

progress {
  height: 7px;
  margin: 15px 0 16px;
  border-radius: 999px;
}

.toolbar {
  align-items: stretch;
}

.day-tabs {
  display: grid;
  grid-template-columns: 1fr 1fr;
  min-width: 250px;
  padding: 4px;
  border: 1px solid var(--line);
  border-radius: 11px;
  background: #101319;
}

.day-tab {
  min-height: 40px;
  margin: 0;
  padding: 7px 22px;
  border: 0;
  border-radius: 8px;
  background: transparent;
  color: var(--muted);
  font-size: 0.82rem;
  font-weight: 750;
}

.day-tab:hover {
  background: rgba(255, 255, 255, 0.04);
}

.day-tab.active {
  background: var(--accent);
  color: #071016;
  box-shadow: 0 8px 24px rgba(125, 211, 252, 0.18);
}

.toolbar-actions {
  display: flex;
  align-items: center;
  gap: 16px;
}

.toolbar-actions button {
  width: auto;
  min-height: 40px;
  margin: 0;
  padding: 7px 14px;
  border-radius: 9px;
  font-size: 0.78rem;
}

.demo-switch {
  display: flex;
  align-items: center;
  gap: 8px;
  margin: 0;
  color: var(--muted);
  font-size: 0.8rem;
  font-weight: 700;
  white-space: nowrap;
}

.demo-switch input {
  margin: 0;
}

.summary-strip {
  display: grid;
  grid-template-columns: repeat(3, minmax(0, 1fr));
  gap: 10px;
  margin: 0 0 20px;
}

.summary-strip:empty {
  display: none;
}

.summary-item {
  padding: 13px 15px;
  border: 1px solid var(--line);
  border-radius: 11px;
  background: rgba(23, 26, 33, 0.72);
}

.summary-item strong,
.summary-item span {
  display: block;
}

.summary-item strong {
  margin-bottom: 2px;
  font-size: 1rem;
}

.summary-item span {
  color: var(--muted);
  font-size: 0.72rem;
}

.workout-group {
  --group-color: var(--accent);
  margin-bottom: 24px;
  padding-left: 14px;
  border-left: 3px solid var(--group-color);
}

.group-heading {
  justify-content: flex-start;
  margin-bottom: 10px;
}

.group-marker {
  display: grid;
  width: 38px;
  height: 38px;
  flex: 0 0 38px;
  place-items: center;
  border-radius: 9px;
  background: var(--group-color);
  color: #071016;
  font-size: 0.86rem;
  font-weight: 900;
}

.group-copy {
  min-width: 0;
  flex: 1;
}

.group-copy h2 {
  margin: 0;
  font-size: 1rem;
  line-height: 1.2;
}

.group-copy p {
  margin: 3px 0 0;
  color: var(--muted);
  font-size: 0.74rem;
}

.group-progress {
  margin-left: auto;
  color: var(--muted);
  font-size: 0.72rem;
  white-space: nowrap;
}

.exercise-grid {
  display: grid;
  grid-template-columns: repeat(2, minmax(0, 1fr));
  gap: 12px;
}

.exercise-card {
  position: relative;
  overflow: hidden;
  margin: 0;
  padding: 0;
  border: 1px solid var(--line);
  border-radius: 12px;
  background: linear-gradient(180deg, var(--panel-raised), var(--panel));
  box-shadow: 0 8px 26px rgba(0, 0, 0, 0.13);
  transition: border-color 160ms ease, opacity 160ms ease, transform 160ms ease;
}

.exercise-card:hover {
  border-color: color-mix(in srgb, var(--group-color) 45%, var(--line));
  transform: translateY(-1px);
}

.exercise-card::before {
  position: absolute;
  inset: 0 auto 0 0;
  width: 3px;
  background: var(--group-color);
  content: "";
  opacity: 0.75;
}

.exercise-card.completed {
  opacity: 0.5;
}

.exercise-card.completed .exercise-name {
  text-decoration: line-through;
  text-decoration-thickness: 1px;
}

.exercise-top {
  align-items: flex-start;
  padding: 14px 15px 13px 17px;
}

.exercise-check {
  display: flex;
  min-width: 0;
  flex: 1;
  align-items: flex-start;
  gap: 11px;
  margin: 0;
  cursor: pointer;
}

.exercise-check input {
  width: 21px;
  height: 21px;
  flex: 0 0 21px;
  margin: 1px 0 0;
}

.exercise-copy {
  display: grid;
  min-width: 0;
  gap: 3px;
}

.exercise-name {
  overflow-wrap: anywhere;
  color: var(--text);
  font-size: 0.95rem;
  font-weight: 800;
  line-height: 1.25;
}

.prescription {
  color: var(--group-color);
  font-size: 0.75rem;
  font-weight: 750;
}

.exercise-media {
  position: relative;
  min-height: 230px;
  aspect-ratio: 4 / 3;
  border-top: 1px solid var(--line);
  border-bottom: 1px solid var(--line);
  background: #080a0d;
}

.exercise-media img {
  width: 100%;
  height: 100%;
  display: block;
  object-fit: contain;
  background: #f4f4f2;
}

.reference-card {
  display: grid;
  height: 100%;
  place-items: center;
  padding: 16px;
  background:
    radial-gradient(circle at 50% 15%, color-mix(in srgb, var(--group-color) 22%, transparent), transparent 68%),
    #0d1015;
  text-align: center;
}

.reference-card span {
  display: block;
  margin-bottom: 9px;
  color: var(--group-color);
  font-size: 1.7rem;
  font-weight: 900;
}

.reference-card a {
  font-size: 0.75rem;
  font-weight: 750;
}

.exercise-note {
  margin: 0;
  padding: 12px 17px 15px;
  color: var(--muted);
  font-size: 0.76rem;
  line-height: 1.55;
}

.exercise-note strong {
  color: var(--text);
}

.demos-off .exercise-media,
.demos-off .exercise-note {
  display: none;
}

.demos-off .exercise-name {
  font-size: 1.34rem;
  line-height: 1.2;
}

.demos-off .prescription {
  font-size: 0.94rem;
}

.app-footer {
  margin-top: 28px;
  padding: 16px 2px 0;
  border-top: 1px solid var(--line);
  color: var(--muted);
  font-size: 0.72rem;
}

.save-dot {
  display: inline-block;
  width: 7px;
  height: 7px;
  margin-right: 6px;
  border-radius: 50%;
  background: var(--success);
  box-shadow: 0 0 14px rgba(134, 239, 172, 0.65);
}

@media (max-width: 680px) {
  .shell {
    width: min(100% - 18px, 560px);
    padding-top: 9px;
  }

  .app-header {
    position: static;
    padding: 14px;
    border-radius: 12px;
  }

  .title-row {
    align-items: flex-start;
  }

  .subtitle {
    display: none;
  }

  .toolbar {
    display: grid;
    gap: 10px;
  }

  .day-tabs {
    width: 100%;
    min-width: 0;
  }

  .toolbar-actions {
    justify-content: space-between;
  }

  .summary-strip {
    grid-template-columns: repeat(3, minmax(0, 1fr));
    gap: 6px;
  }

  .summary-item {
    padding: 10px;
  }

  .workout-group {
    margin-bottom: 20px;
    padding-left: 9px;
  }

  .exercise-grid,
  .day1 .exercise-grid {
    grid-template-columns: 1fr;
    gap: 8px;
  }

  .exercise-card:hover {
    transform: none;
  }

  .demos-off .exercise-top {
    padding-top: 12px;
    padding-bottom: 12px;
  }

  .exercise-media {
    min-height: 210px;
  }
}

@media (prefers-reduced-motion: reduce) {
  *,
  *::before,
  *::after {
    scroll-behavior: auto !important;
    transition: none !important;
  }
}