:root {
  --ink: #17312e;
  --muted: #64736e;
  --green: #123c36;
  --green-2: #2f6d61;
  --sage: #91b8aa;
  --mint: #dceae2;
  --cream: #f5f1e8;
  --paper: #fffdf8;
  --peach: #efb483;
  --peach-soft: #f8e2cb;
  --line: rgba(23, 49, 46, 0.13);
  --danger: #a34235;
  --shadow: 0 20px 50px rgba(26, 55, 50, 0.09);
  --radius-sm: 14px;
  --radius-md: 22px;
  --radius-lg: 32px;
}

* { box-sizing: border-box; }
html { scroll-behavior: smooth; scroll-padding-top: 100px; }
body {
  margin: 0;
  background: var(--cream);
  color: var(--ink);
  font-family: "DM Sans", system-ui, sans-serif;
  -webkit-font-smoothing: antialiased;
}
button, input, select { font: inherit; }
button, a { -webkit-tap-highlight-color: transparent; }
button { color: inherit; }
a { color: inherit; }

.skip-link {
  position: fixed;
  z-index: 999;
  top: 12px;
  left: 12px;
  transform: translateY(-150%);
  background: var(--paper);
  padding: 10px 14px;
  border-radius: 10px;
}
.skip-link:focus { transform: none; }

.site-header {
  position: sticky;
  z-index: 50;
  top: 0;
  display: grid;
  grid-template-columns: 1fr auto 1fr;
  align-items: center;
  min-height: 80px;
  padding: 0 max(24px, calc((100vw - 1240px) / 2));
  border-bottom: 1px solid transparent;
  background: color-mix(in srgb, var(--cream) 92%, transparent);
  backdrop-filter: blur(18px);
}
.site-header.scrolled { border-color: var(--line); }
.brand {
  display: inline-flex;
  align-items: center;
  gap: 10px;
  width: max-content;
  color: var(--green);
  text-decoration: none;
  font-family: "Manrope", sans-serif;
  font-size: 19px;
  font-weight: 700;
  letter-spacing: -0.04em;
}
.brand i { color: var(--peach); font-family: Georgia, serif; }
.brand-mark {
  display: grid;
  width: 38px;
  height: 38px;
  place-items: center;
  border-radius: 12px;
  background: var(--green);
}
.brand-mark svg { width: 27px; fill: none; stroke: #f7f0e4; stroke-width: 2.4; stroke-linecap: round; }
.desktop-nav { display: flex; gap: 8px; }
.desktop-nav a {
  padding: 10px 15px;
  border-radius: 99px;
  color: var(--muted);
  text-decoration: none;
  font-size: 14px;
  font-weight: 600;
}
.desktop-nav a:hover, .desktop-nav a.active { background: rgba(255,255,255,.65); color: var(--green); }
.header-actions { display: flex; justify-content: flex-end; gap: 10px; }
.icon-button, .avatar-button {
  display: grid;
  width: 42px;
  height: 42px;
  place-items: center;
  border: 0;
  border-radius: 50%;
  cursor: pointer;
}
.icon-button { background: rgba(255,255,255,.6); }
.icon-button svg { width: 20px; fill: none; stroke: currentColor; stroke-width: 1.8; stroke-linecap: round; stroke-linejoin: round; }
.avatar-button { background: var(--peach-soft); color: #79492d; font-size: 12px; font-weight: 700; }
.avatar-button svg { width: 19px; fill: none; stroke: currentColor; stroke-width: 1.65; stroke-linecap: round; stroke-linejoin: round; }

.section-shell { width: min(1240px, calc(100% - 48px)); margin-inline: auto; }
.hero {
  display: grid;
  grid-template-columns: minmax(0, 1.25fr) minmax(330px, .75fr);
  gap: clamp(40px, 8vw, 120px);
  align-items: center;
  min-height: 650px;
  padding-block: 76px 88px;
}
.hero-copy { position: relative; }
.hero-copy::after {
  content: "";
  position: absolute;
  z-index: -1;
  top: -50px;
  left: -100px;
  width: 310px;
  height: 310px;
  border-radius: 50%;
  background: radial-gradient(circle, rgba(239,180,131,.2), transparent 68%);
}
.eyebrow, .eyebrow-small { margin: 0 0 16px; color: var(--green-2); font-size: 12px; font-weight: 700; letter-spacing: .13em; text-transform: uppercase; }
.eyebrow { display: flex; align-items: center; gap: 9px; }
.eyebrow > span { width: 24px; height: 1px; background: currentColor; }
.eyebrow-small { margin-bottom: 8px; font-size: 10px; }
h1, h2, h3 { font-family: "Manrope", sans-serif; }
h1 {
  max-width: 760px;
  margin: 0;
  color: var(--green);
  font-size: clamp(52px, 6.3vw, 88px);
  font-weight: 600;
  line-height: .99;
  letter-spacing: -.065em;
}
h1 em { color: var(--green-2); font-family: Georgia, serif; font-weight: 400; }
.hero-intro { max-width: 580px; margin: 28px 0 0; color: var(--muted); font-size: 18px; line-height: 1.65; }
.hero-actions { display: flex; flex-wrap: wrap; gap: 12px; margin-top: 34px; }
.button {
  display: inline-flex;
  align-items: center;
  justify-content: center;
  min-height: 52px;
  padding: 0 22px;
  border: 1px solid transparent;
  border-radius: 99px;
  cursor: pointer;
  font-size: 14px;
  font-weight: 700;
  transition: transform .2s ease, background .2s ease, box-shadow .2s ease;
}
.button:hover { transform: translateY(-2px); }
.button-primary { background: var(--green); color: #fff; box-shadow: 0 10px 24px rgba(18,60,54,.17); }
.button-primary:hover { background: #0b302b; box-shadow: 0 14px 30px rgba(18,60,54,.22); }
.button-secondary { border-color: var(--line); background: rgba(255,255,255,.48); }
.button-secondary:hover { background: var(--paper); }
.button-play { display: grid; width: 27px; height: 27px; margin-right: 10px; place-items: center; border-radius: 50%; background: rgba(255,255,255,.15); font-size: 9px; }
.button-full { width: 100%; }
.routine-meta { display: flex; flex-wrap: wrap; gap: 12px; align-items: center; margin-top: 22px; color: var(--muted); font-size: 13px; }
.routine-meta strong { color: var(--ink); font-weight: 600; }
.routine-meta i { width: 3px; height: 3px; border-radius: 50%; background: var(--sage); }

.today-card {
  position: relative;
  overflow: hidden;
  padding: 28px;
  border: 1px solid rgba(255,255,255,.7);
  border-radius: var(--radius-lg);
  background: rgba(255,253,248,.7);
  box-shadow: var(--shadow);
}
.today-card::before { content: ""; position: absolute; inset: 0; pointer-events: none; background: linear-gradient(135deg, rgba(255,255,255,.8), transparent 50%); }
.today-card-top, .reminder-row { position: relative; display: flex; justify-content: space-between; align-items: center; gap: 18px; }
.today-card h2 { margin: 0; font-size: 23px; letter-spacing: -.04em; }
.today-ring { position: relative; flex: 0 0 56px; width: 56px; height: 56px; }
.today-ring svg { width: 100%; transform: rotate(-90deg); }
.today-ring circle { fill: none; stroke: #e1e8e3; stroke-width: 3; }
.today-ring .ring-progress { stroke: var(--peach); stroke-linecap: round; stroke-dasharray: 119.4; stroke-dashoffset: 119.4; transition: stroke-dashoffset .6s ease; }
.today-ring span { position: absolute; inset: 0; display: grid; place-items: center; font-size: 10px; font-weight: 700; }
.week-strip { position: relative; display: grid; grid-template-columns: repeat(7, 1fr); gap: 6px; margin-top: 28px; }
.day-cell { display: grid; justify-items: center; gap: 8px; color: var(--muted); font-size: 10px; font-weight: 700; text-transform: uppercase; }
.day-cell i { display: grid; width: 32px; height: 32px; place-items: center; border: 1px solid var(--line); border-radius: 50%; background: rgba(255,255,255,.5); font-style: normal; font-size: 11px; }
.day-cell.done i { border-color: var(--green); background: var(--green); color: #fff; }
.day-cell.today i { outline: 3px solid var(--peach-soft); }
.today-divider { position: relative; height: 1px; margin: 26px 0 20px; background: var(--line); }
.reminder-row { justify-content: flex-start; }
.reminder-icon { display: grid; flex: 0 0 38px; width: 38px; height: 38px; place-items: center; border-radius: 12px; background: var(--mint); }
.reminder-icon svg { width: 18px; fill: none; stroke: var(--green-2); stroke-width: 1.8; stroke-linecap: round; stroke-linejoin: round; }
.reminder-row div { display: grid; gap: 3px; font-size: 12px; }
.reminder-row div span { color: var(--muted); }
.reminder-row .text-button { margin-left: auto; }
.text-button { padding: 5px; border: 0; background: none; color: var(--green-2); cursor: pointer; font-size: 12px; font-weight: 700; }
.text-button:hover { text-decoration: underline; }

.safety-banner {
  display: grid;
  grid-template-columns: auto 1fr auto;
  gap: 16px;
  align-items: center;
  margin-bottom: 104px;
  padding: 18px 22px;
  border: 1px solid #dbc4a7;
  border-radius: var(--radius-sm);
  background: #f6e9d8;
}
.safety-icon { display: grid; width: 31px; height: 31px; place-items: center; border: 1px solid #bf8c55; border-radius: 50%; color: #8f5b29; font-family: Georgia, serif; font-weight: 700; }
.safety-banner strong { font-size: 13px; }
.safety-banner p { display: inline; margin: 0 0 0 8px; color: #735d4a; font-size: 12px; }

.exercise-section { padding-bottom: 120px; }
.section-heading { display: flex; justify-content: space-between; align-items: end; gap: 30px; margin-bottom: 36px; }
.section-heading h2, .progress-copy h2, .source-section h2 { margin: 0; color: var(--green); font-size: clamp(34px, 4vw, 52px); letter-spacing: -.055em; }
.filter-row { display: flex; gap: 6px; overflow-x: auto; padding-bottom: 2px; }
.filter-chip { min-height: 38px; padding: 0 15px; border: 1px solid var(--line); border-radius: 99px; background: transparent; color: var(--muted); cursor: pointer; font-size: 12px; font-weight: 600; white-space: nowrap; }
.filter-chip.active { border-color: var(--green); background: var(--green); color: #fff; }
.warmup-card {
  display: grid;
  grid-template-columns: minmax(320px, 1.05fr) minmax(300px, .95fr);
  min-height: 390px;
  margin-bottom: 22px;
  overflow: hidden;
  border: 1px solid rgba(47,109,97,.2);
  border-radius: var(--radius-lg);
  background: var(--paper);
  box-shadow: 0 20px 55px rgba(26,55,50,.07);
}
.warmup-card-visual {
  position: relative;
  display: grid;
  min-height: 390px;
  place-items: center;
  overflow: hidden;
  background:
    radial-gradient(circle at 50% 42%, rgba(255,255,255,.86) 0 17%, transparent 18%),
    linear-gradient(145deg, #d8e9e1 0%, #e8efe8 55%, #f5dfcc 100%);
}
.warmup-card-copy { display: flex; flex-direction: column; justify-content: center; align-items: flex-start; padding: 46px clamp(30px, 4vw, 58px); }
.warmup-card-copy h3 { margin: 0; color: var(--green); font-size: clamp(34px, 4vw, 52px); letter-spacing: -.055em; }
.warmup-card-copy > p:not(.eyebrow-small) { max-width: 470px; margin: 16px 0 0; color: var(--muted); font-size: 14px; line-height: 1.65; }
.warmup-sequence { display: flex; flex-wrap: wrap; align-items: center; gap: 9px; margin: 25px 0 28px; color: var(--green-2); font-size: 10px; font-weight: 700; letter-spacing: .04em; text-transform: uppercase; }
.warmup-sequence i { width: 3px; height: 3px; border-radius: 50%; background: var(--peach); }
.warmup-demo { position: relative; width: min(100%, 430px); height: 340px; overflow: hidden; isolation: isolate; }
.warmup-orbit { position: absolute; z-index: -1; top: 50%; left: 50%; border: 1px solid rgba(47,109,97,.17); border-radius: 50%; transform: translate(-50%, -50%); }
.warmup-orbit-one { width: 250px; height: 250px; animation: warmOrbit 8s linear infinite; }
.warmup-orbit-two { width: 310px; height: 310px; border-style: dashed; animation: warmOrbit 13s linear infinite reverse; }
.warmup-orbit::before, .warmup-orbit::after { content: ""; position: absolute; width: 9px; height: 9px; border-radius: 50%; background: var(--peach); box-shadow: 0 0 0 6px rgba(239,180,131,.14); }
.warmup-orbit::before { top: 14%; left: 10%; }
.warmup-orbit::after { right: 8%; bottom: 18%; background: var(--sage); box-shadow: 0 0 0 6px rgba(145,184,170,.16); }
.warmup-person { position: absolute; top: 27px; left: 50%; width: 170px; height: 265px; transform: translateX(-50%); animation: warmBodyBounce 1s ease-in-out infinite; }
.warmup-head { position: absolute; z-index: 4; top: 11px; left: 60px; width: 50px; height: 55px; border: 6px solid var(--green); border-radius: 48% 48% 46% 46%; background: #f5c79d; box-shadow: inset 0 -6px 0 rgba(208,126,73,.1); }
.warmup-head::after { content: ""; position: absolute; right: 8px; bottom: 13px; width: 7px; height: 3px; border-bottom: 2px solid var(--green); border-radius: 50%; }
.warmup-body { position: absolute; z-index: 3; top: 63px; left: 72px; width: 27px; height: 103px; border: 5px solid var(--green); border-radius: 48% 48% 38% 38%; background: #f9faf6; }
.warmup-body::before { content: ""; position: absolute; top: 7px; left: 50%; width: 7px; height: 78px; border-radius: 99px; background: var(--sage); transform: translateX(-50%); opacity: .55; }
.warmup-arm, .warmup-leg { position: absolute; z-index: 2; width: 16px; border: 4px solid var(--green); border-radius: 99px; background: #f9faf6; transform-origin: 50% 8px; }
.warmup-arm { top: 72px; left: 77px; height: 68px; }
.warmup-arm i, .warmup-leg i { position: absolute; top: calc(100% - 6px); left: -4px; width: 16px; border: 4px solid var(--green); border-radius: 99px; background: #f9faf6; transform-origin: 50% 8px; }
.warmup-arm i { height: 66px; }
.warmup-arm i::after { content: ""; position: absolute; bottom: -10px; left: -3px; width: 14px; height: 14px; border: 3px solid var(--green); border-radius: 50%; background: #f5c79d; }
.warmup-arm-left { animation: warmLeftArm 15s ease-in-out infinite; }
.warmup-arm-left i { animation: warmLeftForearm 15s ease-in-out infinite; }
.warmup-arm-right { animation: warmRightArm 15s ease-in-out infinite; }
.warmup-arm-right i { animation: warmRightForearm 15s ease-in-out infinite; }
.warmup-leg { z-index: 1; top: 153px; left: 77px; height: 71px; }
.warmup-leg i { height: 68px; }
.warmup-leg i::after { content: ""; position: absolute; right: -4px; bottom: -9px; width: 28px; height: 14px; border: 4px solid var(--green); border-radius: 12px 16px 8px 8px; background: var(--peach-soft); }
.warmup-leg-left { animation: warmLeftLeg 15s ease-in-out infinite; }
.warmup-leg-left i { animation: warmLeftShin 15s ease-in-out infinite; }
.warmup-leg-right { animation: warmRightLeg 15s ease-in-out infinite; }
.warmup-leg-right i { animation: warmRightShin 15s ease-in-out infinite; }
.warmup-motion-lines { position: absolute; top: 95px; width: 34px; height: 95px; opacity: .65; }
.warmup-motion-left { left: 37px; }
.warmup-motion-right { right: 37px; transform: scaleX(-1); }
.warmup-motion-lines i { position: absolute; left: 0; width: 27px; height: 1px; border-top: 3px solid var(--peach); border-radius: 50%; animation: warmDash 1s ease-in-out infinite; }
.warmup-motion-lines i:nth-child(1) { top: 10px; }
.warmup-motion-lines i:nth-child(2) { top: 39px; width: 19px; animation-delay: -.25s; }
.warmup-motion-lines i:nth-child(3) { top: 68px; width: 25px; animation-delay: -.5s; }
.warmup-phase { position: absolute; right: 0; bottom: 8px; left: 0; height: 34px; text-align: center; }
.warmup-phase span { position: absolute; top: 0; left: 50%; min-width: 110px; padding: 8px 14px; border-radius: 99px; background: rgba(255,253,248,.88); color: var(--green); box-shadow: 0 8px 20px rgba(18,60,54,.09); opacity: 0; transform: translateX(-50%) translateY(7px); font-size: 10px; font-weight: 700; letter-spacing: .09em; text-transform: uppercase; animation: warmPhase 15s linear infinite; backdrop-filter: blur(8px); }
.warmup-phase span:nth-child(2) { animation-delay: 3s; }
.warmup-phase span:nth-child(3) { animation-delay: 6s; }
.warmup-phase span:nth-child(4) { animation-delay: 9s; }
.warmup-phase span:nth-child(5) { animation-delay: 12s; }
@keyframes warmOrbit { to { transform: translate(-50%, -50%) rotate(360deg); } }
@keyframes warmBodyBounce { 0%,100% { transform: translateX(-50%) translateY(1px); } 50% { transform: translateX(-50%) translateY(-5px); } }
@keyframes warmDash { 0%,100% { transform: translateX(2px); opacity: .25; } 50% { transform: translateX(11px); opacity: 1; } }
@keyframes warmPhase { 0%,17% { opacity: 1; transform: translateX(-50%) translateY(0); } 20%,100% { opacity: 0; transform: translateX(-50%) translateY(-6px); } }
@keyframes warmLeftArm {
  0%,8%,16%,46%,54%,62%,100% { transform: rotate(38deg); }
  4%,12%,50%,58% { transform: rotate(12deg); }
  20%,27% { transform: rotate(160deg); }
  31% { transform: rotate(210deg); }
  35% { transform: rotate(300deg); }
  39% { transform: rotate(400deg); }
  43% { transform: rotate(38deg); }
  68%,76% { transform: rotate(62deg); }
  72%,80% { transform: rotate(20deg); }
  84%,92% { transform: rotate(48deg); }
  88%,96% { transform: rotate(28deg); }
}
@keyframes warmRightArm {
  0%,8%,16%,46%,54%,62%,100% { transform: rotate(-38deg); }
  4%,12%,50%,58% { transform: rotate(-12deg); }
  20%,27% { transform: rotate(-160deg); }
  31% { transform: rotate(-210deg); }
  35% { transform: rotate(-300deg); }
  39% { transform: rotate(-400deg); }
  43% { transform: rotate(-38deg); }
  68%,76% { transform: rotate(-20deg); }
  72%,80% { transform: rotate(-62deg); }
  84%,92% { transform: rotate(-28deg); }
  88%,96% { transform: rotate(-48deg); }
}
@keyframes warmLeftForearm { 0%,16%,46%,62%,100% { transform: rotate(-62deg); } 20%,43% { transform: rotate(0deg); } 68%,80% { transform: rotate(-34deg); } 84%,96% { transform: rotate(-75deg); } }
@keyframes warmRightForearm { 0%,16%,46%,62%,100% { transform: rotate(62deg); } 20%,43% { transform: rotate(0deg); } 68%,80% { transform: rotate(34deg); } 84%,96% { transform: rotate(75deg); } }
@keyframes warmLeftLeg { 0%,8%,16%,20%,43%,46%,54%,62%,100% { transform: rotate(14deg); } 4%,12%,50%,58% { transform: rotate(-18deg); } 68%,76% { transform: rotate(-58deg); } 72%,80% { transform: rotate(12deg); } 84%,92% { transform: rotate(24deg); } 88%,96% { transform: rotate(-9deg); } }
@keyframes warmRightLeg { 0%,8%,16%,20%,43%,46%,54%,62%,100% { transform: rotate(-18deg); } 4%,12%,50%,58% { transform: rotate(-14deg); } 68%,76% { transform: rotate(-12deg); } 72%,80% { transform: rotate(58deg); } 84%,92% { transform: rotate(9deg); } 88%,96% { transform: rotate(-24deg); } }
@keyframes warmLeftShin { 0%,62%,100% { transform: rotate(-5deg); } 68%,76% { transform: rotate(82deg); } 84%,92% { transform: rotate(-105deg); } }
@keyframes warmRightShin { 0%,62%,100% { transform: rotate(5deg); } 72%,80% { transform: rotate(-82deg); } 88%,96% { transform: rotate(105deg); } }
.exercise-grid { display: grid; grid-template-columns: repeat(3, minmax(0, 1fr)); gap: 18px; }
.exercise-card {
  overflow: hidden;
  border: 1px solid var(--line);
  border-radius: var(--radius-md);
  background: rgba(255,253,248,.72);
  cursor: pointer;
  transition: transform .22s ease, box-shadow .22s ease, border-color .22s ease;
}
.exercise-card:hover { transform: translateY(-5px); border-color: rgba(47,109,97,.35); box-shadow: var(--shadow); }
.exercise-card[hidden] { display: none; }
.exercise-art { position: relative; display: grid; height: 218px; place-items: center; overflow: hidden; background: var(--card-color, var(--mint)); }
.exercise-art::after { content: ""; position: absolute; width: 150px; height: 150px; border: 1px solid rgba(255,255,255,.45); border-radius: 50%; }
.exercise-art svg { position: relative; z-index: 1; width: 92%; height: 92%; }
.exercise-number { position: absolute; z-index: 2; top: 15px; left: 16px; display: grid; width: 29px; height: 29px; place-items: center; border-radius: 50%; background: rgba(255,255,255,.75); color: var(--green); font-size: 11px; font-weight: 700; backdrop-filter: blur(8px); }
.selected-tick { position: absolute; z-index: 2; top: 15px; right: 16px; display: grid; width: 29px; height: 29px; place-items: center; border-radius: 50%; background: var(--green); color: #fff; font-size: 12px; opacity: 0; transform: scale(.7); transition: .2s ease; }
.exercise-card.selected .selected-tick { opacity: 1; transform: scale(1); }
.exercise-position { position: absolute; z-index: 2; bottom: 13px; left: 14px; max-width: calc(100% - 28px); padding: 8px 11px; border-radius: 99px; background: rgba(18,60,54,.9); color: #fff; box-shadow: 0 6px 16px rgba(18,60,54,.14); font-size: 9px; font-weight: 700; letter-spacing: .055em; line-height: 1; text-transform: uppercase; backdrop-filter: blur(8px); }
.exercise-info { padding: 20px 20px 22px; }
.exercise-kicker { margin: 0 0 7px; color: var(--green-2); font-size: 10px; font-weight: 700; letter-spacing: .11em; text-transform: uppercase; }
.exercise-info h3 { margin: 0; font-size: 19px; letter-spacing: -.035em; }
.exercise-info-footer { display: flex; justify-content: space-between; align-items: center; margin-top: 16px; color: var(--muted); font-size: 11px; }
.view-arrow { display: grid; width: 31px; height: 31px; place-items: center; border-radius: 50%; background: #eef2ed; color: var(--green); font-size: 15px; }

.motion-svg { overflow: visible; }
.motion-svg * { vector-effect: non-scaling-stroke; }
.motion-svg .body { fill: none; stroke: var(--green); stroke-width: 5; stroke-linecap: round; stroke-linejoin: round; }
.motion-svg .body-fill { fill: #f8d3ae; stroke: var(--green); stroke-width: 4; }
.motion-svg .prop { fill: none; stroke: #739087; stroke-width: 4; stroke-linecap: round; stroke-linejoin: round; }
.motion-svg .ghost { fill: none; stroke: rgba(18,60,54,.22); stroke-width: 4; stroke-linecap: round; stroke-dasharray: 5 8; }
.motion-svg .motion-arrow { fill: none; stroke: #cf7d48; stroke-width: 3; stroke-linecap: round; stroke-linejoin: round; stroke-dasharray: 7 5; animation: dash 1.4s linear infinite; }
.motion-svg .move-up { animation: moveUp 2.2s ease-in-out infinite; }
.motion-svg .move-rock { transform-origin: 180px 145px; animation: rock 3s ease-in-out infinite; }
.motion-svg .move-wide { transform-origin: 180px 112px; animation: widen 2.4s ease-in-out infinite; }
.motion-svg .move-circle { transform-origin: 180px 116px; animation: circle 3s ease-in-out infinite; }
.motion-svg .move-press { animation: press 2.2s ease-in-out infinite; }
.motion-svg .move-twist { transform-origin: 180px 145px; animation: twist 3s ease-in-out infinite; }
.motion-svg .move-leg { transform-origin: 197px 164px; animation: legRoll 3s ease-in-out infinite; }
.motion-svg .move-lift { animation: lift 2.3s ease-in-out infinite; }
.motion-svg .move-swim { transform-origin: 180px 126px; animation: swim 3.2s ease-in-out infinite; }
@keyframes dash { to { stroke-dashoffset: -24; } }
@keyframes moveUp { 0%,100% { transform: translateY(8px); } 50% { transform: translateY(-8px); } }
@keyframes rock { 0%,100% { transform: rotate(-5deg); } 50% { transform: rotate(5deg); } }
@keyframes widen { 0%,100% { transform: scaleX(.82); } 50% { transform: scaleX(1.06); } }
@keyframes circle { 0%,100% { transform: rotate(-7deg) translateY(3px); } 50% { transform: rotate(7deg) translateY(-3px); } }
@keyframes press { 0%,100% { transform: translateY(5px); } 45%,60% { transform: translateY(-5px); } }
@keyframes twist { 0%,100% { transform: skewX(-5deg); } 50% { transform: skewX(5deg); } }
@keyframes legRoll { 0%,100% { transform: rotate(-10deg); } 50% { transform: rotate(16deg); } }
@keyframes lift { 0%,100% { transform: translateY(5px); } 50% { transform: translateY(-7px); } }
@keyframes swim { 0%,100% { transform: rotate(-6deg) scaleX(.92); } 50% { transform: rotate(6deg) scaleX(1.05); } }

.progress-section {
  display: grid;
  grid-template-columns: 1fr 1fr;
  gap: 80px;
  align-items: end;
  margin-bottom: 60px;
  padding: 68px;
  border-radius: var(--radius-lg);
  background: var(--green);
  color: #fff;
}
.progress-copy .eyebrow { color: #a8d0c1; }
.progress-copy h2 { color: #fff; }
.progress-copy > p:last-child { max-width: 540px; margin: 22px 0 0; color: #bfd0cc; line-height: 1.65; }
.progress-stats { display: grid; grid-template-columns: repeat(3, 1fr); gap: 1px; border-radius: 20px; overflow: hidden; background: rgba(255,255,255,.15); }
.progress-stats div { display: grid; gap: 8px; padding: 28px 18px; background: rgba(255,255,255,.05); text-align: center; }
.progress-stats strong { color: var(--peach); font-family: "Manrope", sans-serif; font-size: 38px; }
.progress-stats span { color: #bdcfca; font-size: 10px; font-weight: 700; letter-spacing: .09em; text-transform: uppercase; }
.source-section { display: grid; grid-template-columns: 1fr 1.3fr auto; gap: 50px; align-items: center; margin-bottom: 120px; padding: 48px 0; border-block: 1px solid var(--line); }
.source-section h2 { max-width: 440px; font-size: 30px; }
.source-section > p { margin: 0; color: var(--muted); font-size: 14px; line-height: 1.7; }

.mobile-nav { display: none; }

.app-dialog {
  width: min(680px, calc(100% - 28px));
  max-height: min(88vh, 820px);
  padding: 0;
  border: 0;
  border-radius: 28px;
  background: var(--paper);
  color: var(--ink);
  box-shadow: 0 30px 90px rgba(17,48,43,.26);
}
.app-dialog::backdrop { background: rgba(12,35,32,.54); backdrop-filter: blur(5px); }
.app-dialog[open] { animation: dialogIn .25s ease-out; }
@keyframes dialogIn { from { opacity: 0; transform: translateY(16px) scale(.98); } }
.dialog-heading { position: relative; display: flex; justify-content: space-between; align-items: flex-start; padding: 30px 32px 22px; border-bottom: 1px solid var(--line); }
.dialog-heading h2 { margin: 0; font-size: 28px; letter-spacing: -.045em; }
.dialog-close { display: grid; width: 38px; height: 38px; place-items: center; border: 0; border-radius: 50%; background: #edf1ed; cursor: pointer; color: var(--green); font-size: 25px; font-weight: 300; line-height: 1; }
.exercise-dialog { width: min(850px, calc(100% - 28px)); }
.exercise-dialog > .dialog-close { position: absolute; z-index: 4; top: 18px; right: 18px; background: rgba(255,255,255,.8); }
.exercise-detail-grid { display: grid; grid-template-columns: 1fr 1fr; min-height: 530px; }
.detail-art { position: relative; display: grid; place-items: center; overflow: hidden; background: var(--mint); }
.detail-art svg { width: 96%; }
.detail-animation-note { position: absolute; bottom: 18px; left: 18px; right: 18px; margin: 0; padding: 10px 12px; border-radius: 10px; background: rgba(255,255,255,.72); color: var(--muted); font-size: 10px; line-height: 1.4; backdrop-filter: blur(8px); }
.detail-copy { padding: 48px 42px 38px; }
.detail-position, .session-position, .warmup-position { display: inline-flex; align-items: center; align-self: flex-start; width: fit-content; margin: 10px 0 16px; padding: 8px 12px; border-radius: 99px; background: var(--green); color: #fff; font-size: 10px; font-weight: 700; letter-spacing: .075em; line-height: 1; text-transform: uppercase; }
.detail-copy h2 { margin: 0 0 8px; font-size: 34px; letter-spacing: -.05em; }
.detail-meta { margin: 0 0 26px; color: var(--green-2); font-size: 11px; font-weight: 700; letter-spacing: .08em; text-transform: uppercase; }
.detail-steps { margin: 0; padding: 0; list-style: none; counter-reset: steps; }
.detail-steps li { position: relative; margin: 0 0 15px; padding-left: 34px; color: #4f615c; font-size: 14px; line-height: 1.55; counter-increment: steps; }
.detail-steps li::before { content: counter(steps); position: absolute; top: 0; left: 0; display: grid; width: 22px; height: 22px; place-items: center; border-radius: 50%; background: var(--mint); color: var(--green); font-size: 10px; font-weight: 700; }
.detail-goal { margin: 24px 0; padding: 14px 16px; border-left: 3px solid var(--peach); border-radius: 0 10px 10px 0; background: var(--peach-soft); color: #765538; font-size: 12px; line-height: 1.5; }
.detail-video { margin-top: 18px; }
.detail-video iframe { width: 100%; aspect-ratio: 16 / 9; border: 0; border-radius: 13px; background: #d9e3de; }
.detail-video small { display: block; margin-top: 7px; color: var(--muted); line-height: 1.4; }

.settings-dialog form, .choose-dialog form { overflow: auto; max-height: inherit; }
.settings-dialog fieldset { margin: 0; padding: 22px 32px 10px; border: 0; }
.settings-dialog legend { width: 100%; padding: 0 0 8px; color: var(--green-2); font-size: 10px; font-weight: 700; letter-spacing: .12em; text-transform: uppercase; }
.setting-row, .toggle-row { display: flex; justify-content: space-between; align-items: center; gap: 24px; min-height: 68px; border-bottom: 1px solid var(--line); }
.setting-row > span, .toggle-row > span { display: grid; gap: 3px; }
.setting-row strong, .toggle-row strong { font-size: 13px; }
.setting-row small, .toggle-row small { color: var(--muted); font-size: 11px; }
.setting-row select, .setting-row input[type="time"] { min-height: 38px; padding: 0 10px; border: 1px solid var(--line); border-radius: 9px; background: #f2f4f0; color: var(--ink); font-size: 12px; }
.toggle-row { cursor: pointer; }
.toggle-row input { position: absolute; opacity: 0; }
.toggle-row i { position: relative; flex: 0 0 43px; width: 43px; height: 24px; border-radius: 99px; background: #cad2ce; transition: .2s; }
.toggle-row i::after { content: ""; position: absolute; top: 3px; left: 3px; width: 18px; height: 18px; border-radius: 50%; background: white; box-shadow: 0 2px 5px rgba(0,0,0,.15); transition: .2s; }
.toggle-row input:checked + i { background: var(--green-2); }
.toggle-row input:checked + i::after { transform: translateX(19px); }
.toggle-row input:focus-visible + i { outline: 3px solid var(--peach); outline-offset: 2px; }
.calendar-button { display: flex; align-items: center; gap: 10px; width: 100%; margin: 16px 0 4px; padding: 13px 14px; border: 1px solid var(--line); border-radius: 11px; background: var(--mint); color: var(--green); cursor: pointer; font-size: 12px; font-weight: 700; }
.calendar-button svg { width: 19px; fill: none; stroke: currentColor; stroke-width: 1.7; stroke-linecap: round; stroke-linejoin: round; }
.settings-dialog .button-full { width: calc(100% - 64px); margin: 16px 32px 30px; }
.dialog-intro { margin: 20px 32px 0; color: var(--muted); font-size: 13px; line-height: 1.5; }
.choose-actions { display: flex; justify-content: flex-end; gap: 10px; padding: 8px 28px; }
.choose-list { padding: 0 32px 100px; }
.choose-item { display: grid; grid-template-columns: 44px 1fr auto; gap: 14px; align-items: center; min-height: 64px; border-bottom: 1px solid var(--line); cursor: pointer; }
.choose-item-number { display: grid; width: 38px; height: 38px; place-items: center; border-radius: 12px; background: var(--mint); color: var(--green); font-size: 12px; font-weight: 700; }
.choose-item span { display: grid; gap: 3px; }
.choose-item strong { font-size: 13px; }
.choose-item small { color: var(--muted); font-size: 10px; }
.choose-item input { width: 18px; height: 18px; accent-color: var(--green); }
.dialog-sticky-action { position: sticky; bottom: 0; display: flex; justify-content: space-between; align-items: center; padding: 16px 32px; border-top: 1px solid var(--line); background: color-mix(in srgb, var(--paper) 94%, transparent); backdrop-filter: blur(10px); font-size: 12px; }
.info-dialog { padding-bottom: 28px; }
.info-dialog #infoContent { padding: 4px 32px 10px; color: #4f615c; font-size: 14px; line-height: 1.65; }
.info-dialog h3 { margin: 25px 0 8px; color: var(--green); font-size: 16px; }
.info-dialog ul { padding-left: 19px; }
.info-dialog li { margin-bottom: 8px; }
.info-dialog a { color: var(--green-2); font-weight: 700; }
.urgent-note { margin: 16px 0; padding: 15px 17px; border-radius: 12px; background: #f5dfda; color: #7d332b; }

.session-screen {
  position: fixed;
  z-index: 100;
  inset: 0;
  display: grid;
  grid-template-rows: auto 1fr auto;
  visibility: hidden;
  opacity: 0;
  background: var(--cream);
  transition: opacity .3s ease, visibility .3s;
}
.session-screen.active { visibility: visible; opacity: 1; }
.session-header { display: grid; grid-template-columns: 44px 1fr 44px; gap: 22px; align-items: center; padding: max(20px, env(safe-area-inset-top)) 28px 16px; }
.session-exit, .session-sound, .session-control { display: grid; width: 44px; height: 44px; place-items: center; border: 1px solid var(--line); border-radius: 50%; background: rgba(255,255,255,.55); cursor: pointer; }
.session-exit { font-size: 24px; }
.session-sound svg, .session-control svg { width: 21px; fill: none; stroke: currentColor; stroke-width: 1.8; stroke-linecap: round; stroke-linejoin: round; }
.session-sound.muted { opacity: .4; }
.session-progress-wrap { display: grid; grid-template-columns: auto minmax(80px, 430px); justify-content: center; align-items: center; gap: 14px; color: var(--muted); font-size: 11px; font-weight: 700; }
.session-progress { overflow: hidden; width: min(430px, 40vw); height: 5px; border-radius: 99px; background: #dde4df; }
.session-progress i { display: block; width: 0; height: 100%; border-radius: inherit; background: var(--green-2); transition: width .3s ease; }
.session-main { display: grid; grid-template-columns: minmax(340px, 1.05fr) minmax(380px, .95fr); gap: clamp(35px, 7vw, 100px); align-items: center; width: min(1120px, calc(100% - 70px)); margin: auto; }
.session-visual { display: grid; min-height: 490px; place-items: center; overflow: hidden; border-radius: 34px; background: var(--mint); }
.session-visual svg { width: min(95%, 570px); }
.session-content { text-align: center; }
.session-position { margin: 10px auto 16px; }
.session-content h2 { margin: 0; color: var(--green); font-size: clamp(36px, 5vw, 64px); letter-spacing: -.06em; }
.session-content > p:not(.eyebrow-small):not(.breathing-cue) { max-width: 480px; min-height: 48px; margin: 14px auto 15px; color: var(--muted); font-size: 15px; line-height: 1.6; }
.timer-wrap { position: relative; width: 150px; height: 150px; margin: 14px auto; }
.timer-wrap svg { width: 100%; transform: rotate(-90deg); }
.timer-wrap circle { fill: none; stroke: #d8e0db; stroke-width: 5; }
.timer-wrap .timer-progress { stroke: var(--peach); stroke-linecap: round; stroke-dasharray: 377; stroke-dashoffset: 0; transition: stroke-dashoffset .9s linear; }
.timer-wrap > div { position: absolute; inset: 0; display: grid; align-content: center; }
.timer-wrap strong { font-family: "Manrope", sans-serif; font-size: 46px; line-height: 1; }
.timer-wrap span { margin-top: 5px; color: var(--muted); font-size: 9px; font-weight: 700; letter-spacing: .1em; text-transform: uppercase; }
.breathing-cue { display: flex; justify-content: center; align-items: center; gap: 9px; color: var(--green-2); font-size: 11px; font-weight: 600; }
.breathing-cue span { width: 8px; height: 8px; border-radius: 50%; background: var(--sage); animation: breathe 4s ease-in-out infinite; }
@keyframes breathe { 50% { transform: scale(1.7); opacity: .45; } }
.session-controls { display: flex; justify-content: center; align-items: center; gap: 24px; padding: 18px 28px max(24px, env(safe-area-inset-bottom)); }
.session-pause { width: 86px; height: 86px; border: 0; border-radius: 50%; background: var(--green); color: #fff; cursor: pointer; font-size: 12px; font-weight: 700; box-shadow: 0 15px 30px rgba(18,60,54,.22); }
.session-pause.paused { background: var(--peach); color: var(--green); }
.session-complete { grid-column: 1 / -1; max-width: 540px; margin: auto; text-align: center; }
.complete-mark { display: grid; width: 90px; height: 90px; margin: 0 auto 26px; place-items: center; border-radius: 50%; background: var(--green); color: #fff; font-size: 38px; }
.session-complete h2 { margin: 0; color: var(--green); font-size: 52px; letter-spacing: -.06em; }
.session-complete p { color: var(--muted); line-height: 1.6; }

.toast { position: fixed; z-index: 200; bottom: 30px; left: 50%; max-width: calc(100% - 32px); padding: 12px 17px; border-radius: 12px; background: var(--green); color: #fff; box-shadow: var(--shadow); opacity: 0; transform: translate(-50%, 20px); pointer-events: none; transition: .25s ease; font-size: 12px; }
.toast.show { opacity: 1; transform: translate(-50%, 0); }

@media (max-width: 980px) {
  .hero { grid-template-columns: 1fr; min-height: 0; padding-block: 60px 80px; }
  .hero-copy { text-align: center; }
  .eyebrow { justify-content: center; }
  .hero-intro { margin-inline: auto; }
  .hero-actions, .routine-meta { justify-content: center; }
  .today-card { width: min(520px, 100%); margin: auto; }
  .exercise-grid { grid-template-columns: repeat(2, 1fr); }
  .warmup-card { grid-template-columns: 1fr 1fr; }
  .progress-section { grid-template-columns: 1fr; gap: 40px; padding: 48px; }
  .source-section { grid-template-columns: 1fr 1fr; }
  .source-section .button { width: max-content; }
  .session-main { grid-template-columns: 1fr 1fr; gap: 35px; }
  .session-visual { min-height: 400px; }
}

@media (max-width: 720px) {
  html { scroll-padding-top: 75px; }
  body { padding-bottom: 80px; }
  .site-header { grid-template-columns: 1fr auto; min-height: 66px; padding-inline: 18px; }
  .brand { font-size: 17px; }
  .brand-mark { width: 35px; height: 35px; }
  .desktop-nav { display: none; }
  .header-actions .avatar-button { display: none; }
  .section-shell { width: min(100% - 30px, 560px); }
  .hero { gap: 38px; padding-block: 46px 64px; }
  h1 { font-size: clamp(45px, 13.5vw, 66px); }
  .hero-intro { margin-top: 22px; font-size: 15px; }
  .hero-actions { display: grid; margin-top: 28px; }
  .routine-meta { gap: 9px; margin-top: 18px; font-size: 11px; }
  .today-card { padding: 22px; border-radius: 24px; }
  .today-card h2 { font-size: 20px; }
  .day-cell i { width: 29px; height: 29px; }
  .safety-banner { grid-template-columns: auto 1fr; margin-bottom: 76px; padding: 16px; }
  .safety-banner p { display: block; margin: 4px 0 0; line-height: 1.4; }
  .safety-banner .text-button { grid-column: 2; justify-self: start; padding-left: 0; }
  .section-heading { display: block; }
  .section-heading .eyebrow { justify-content: flex-start; }
  .filter-row { margin-top: 24px; }
  .exercise-grid { grid-template-columns: 1fr; }
  .warmup-card { display: flex; flex-direction: column; min-height: 0; border-radius: 24px; }
  .warmup-card-visual { min-height: 340px; }
  .warmup-card-copy { padding: 30px 24px 34px; }
  .warmup-card-copy h3 { font-size: 36px; }
  .warmup-sequence { margin-block: 20px 24px; }
  .warmup-card-copy .button { width: 100%; }
  .warmup-demo { height: 320px; transform: scale(.93); }
  .exercise-art { height: 240px; }
  .exercise-section { padding-bottom: 80px; }
  .progress-section { gap: 34px; margin-bottom: 50px; padding: 36px 24px; border-radius: 24px; }
  .progress-copy .eyebrow { justify-content: flex-start; }
  .progress-stats strong { font-size: 30px; }
  .progress-stats div { padding: 20px 7px; }
  .source-section { grid-template-columns: 1fr; gap: 22px; margin-bottom: 45px; padding: 40px 0; }
  .mobile-nav { position: fixed; z-index: 60; right: 10px; bottom: max(10px, env(safe-area-inset-bottom)); left: 10px; display: grid; grid-template-columns: repeat(4, 1fr); padding: 7px; border: 1px solid rgba(255,255,255,.6); border-radius: 20px; background: rgba(255,253,248,.91); box-shadow: 0 14px 35px rgba(17,48,43,.18); backdrop-filter: blur(16px); }
  .mobile-nav a, .mobile-nav button { display: grid; justify-items: center; gap: 3px; padding: 6px 2px; border: 0; border-radius: 13px; background: none; color: var(--muted); text-decoration: none; font-size: 9px; font-weight: 700; }
  .mobile-nav svg { width: 20px; fill: none; stroke: currentColor; stroke-width: 1.8; stroke-linecap: round; stroke-linejoin: round; }
  .mobile-nav .active { background: var(--mint); color: var(--green); }
  .app-dialog { width: calc(100% - 16px); max-height: 92dvh; border-radius: 23px; }
  .dialog-heading { padding: 24px 22px 18px; }
  .dialog-heading h2 { font-size: 24px; }
  .exercise-detail-grid { display: block; }
  .detail-art { height: 300px; }
  .detail-copy { padding: 30px 24px; }
  .settings-dialog fieldset { padding-inline: 22px; }
  .settings-dialog .button-full { width: calc(100% - 44px); margin-inline: 22px; }
  .choose-list { padding-inline: 22px; }
  .dialog-intro { margin-inline: 22px; }
  .dialog-sticky-action { padding-inline: 22px; }
  .info-dialog #infoContent { padding-inline: 22px; }
  .session-header { padding-inline: 15px; gap: 10px; }
  .session-progress-wrap { grid-template-columns: 1fr; gap: 6px; text-align: center; }
  .session-progress { width: min(45vw, 260px); }
  .session-main { display: flex; flex-direction: column; justify-content: center; gap: 18px; width: calc(100% - 30px); overflow: auto; padding: 8px 0; }
  .session-visual { flex: 0 0 min(35vh, 300px); width: 100%; min-height: 230px; border-radius: 23px; }
  .session-content h2 { font-size: 36px; }
  .session-content > p:not(.eyebrow-small):not(.breathing-cue) { min-height: 0; margin-block: 8px; font-size: 13px; }
  .timer-wrap { width: 114px; height: 114px; margin-block: 7px; }
  .timer-wrap strong { font-size: 36px; }
  .session-controls { gap: 19px; padding-top: 12px; }
  .session-pause { width: 70px; height: 70px; }
  .session-complete h2 { font-size: 40px; }
}

@media (prefers-reduced-motion: reduce) {
  *, *::before, *::after { scroll-behavior: auto !important; animation-duration: .01ms !important; animation-iteration-count: 1 !important; transition-duration: .01ms !important; }
}

@media (prefers-contrast: more) {
  :root { --line: rgba(23,49,46,.35); }
  .button-secondary, .filter-chip { border-width: 2px; }
}