/* Fonts are self-hosted from the container (no third-party requests) */
@font-face{font-family:"Barlow Condensed";font-weight:600;font-display:swap;src:url(/fonts/barlow-condensed/barlow-condensed-latin-600-normal.woff2) format("woff2");unicode-range:U+0000-00FF,U+0131,U+0152-0153,U+02BB-02BC,U+02C6,U+02DA,U+02DC,U+2000-206F,U+20AC,U+2122,U+2191,U+2193,U+2212,U+2215,U+FEFF,U+FFFD}
@font-face{font-family:"Barlow Condensed";font-weight:600;font-display:swap;src:url(/fonts/barlow-condensed/barlow-condensed-latin-ext-600-normal.woff2) format("woff2");unicode-range:U+0100-02AF,U+0304,U+0308,U+0329,U+1E00-1E9F,U+1EF2-1EFF,U+2020,U+20A0-20AB,U+20AD-20C0,U+2113,U+2C60-2C7F,U+A720-A7FF}
@font-face{font-family:"Barlow Condensed";font-weight:700;font-display:swap;src:url(/fonts/barlow-condensed/barlow-condensed-latin-700-normal.woff2) format("woff2");unicode-range:U+0000-00FF,U+0131,U+0152-0153,U+02BB-02BC,U+02C6,U+02DA,U+02DC,U+2000-206F,U+20AC,U+2122,U+2191,U+2193,U+2212,U+2215,U+FEFF,U+FFFD}
@font-face{font-family:"Barlow Condensed";font-weight:700;font-display:swap;src:url(/fonts/barlow-condensed/barlow-condensed-latin-ext-700-normal.woff2) format("woff2");unicode-range:U+0100-02AF,U+0304,U+0308,U+0329,U+1E00-1E9F,U+1EF2-1EFF,U+2020,U+20A0-20AB,U+20AD-20C0,U+2113,U+2C60-2C7F,U+A720-A7FF}
@font-face{font-family:"Barlow";font-weight:400;font-display:swap;src:url(/fonts/barlow/barlow-latin-400-normal.woff2) format("woff2");unicode-range:U+0000-00FF,U+0131,U+0152-0153,U+02BB-02BC,U+02C6,U+02DA,U+02DC,U+2000-206F,U+20AC,U+2122,U+2191,U+2193,U+2212,U+2215,U+FEFF,U+FFFD}
@font-face{font-family:"Barlow";font-weight:400;font-display:swap;src:url(/fonts/barlow/barlow-latin-ext-400-normal.woff2) format("woff2");unicode-range:U+0100-02AF,U+0304,U+0308,U+0329,U+1E00-1E9F,U+1EF2-1EFF,U+2020,U+20A0-20AB,U+20AD-20C0,U+2113,U+2C60-2C7F,U+A720-A7FF}
@font-face{font-family:"Barlow";font-weight:500;font-display:swap;src:url(/fonts/barlow/barlow-latin-500-normal.woff2) format("woff2");unicode-range:U+0000-00FF,U+0131,U+0152-0153,U+02BB-02BC,U+02C6,U+02DA,U+02DC,U+2000-206F,U+20AC,U+2122,U+2191,U+2193,U+2212,U+2215,U+FEFF,U+FFFD}
@font-face{font-family:"Barlow";font-weight:500;font-display:swap;src:url(/fonts/barlow/barlow-latin-ext-500-normal.woff2) format("woff2");unicode-range:U+0100-02AF,U+0304,U+0308,U+0329,U+1E00-1E9F,U+1EF2-1EFF,U+2020,U+20A0-20AB,U+20AD-20C0,U+2113,U+2C60-2C7F,U+A720-A7FF}
@font-face{font-family:"Barlow";font-weight:600;font-display:swap;src:url(/fonts/barlow/barlow-latin-600-normal.woff2) format("woff2");unicode-range:U+0000-00FF,U+0131,U+0152-0153,U+02BB-02BC,U+02C6,U+02DA,U+02DC,U+2000-206F,U+20AC,U+2122,U+2191,U+2193,U+2212,U+2215,U+FEFF,U+FFFD}
@font-face{font-family:"Barlow";font-weight:600;font-display:swap;src:url(/fonts/barlow/barlow-latin-ext-600-normal.woff2) format("woff2");unicode-range:U+0100-02AF,U+0304,U+0308,U+0329,U+1E00-1E9F,U+1EF2-1EFF,U+2020,U+20A0-20AB,U+20AD-20C0,U+2113,U+2C60-2C7F,U+A720-A7FF}
@font-face{font-family:"IBM Plex Mono";font-weight:500;font-display:swap;src:url(/fonts/ibm-plex-mono/ibm-plex-mono-latin-500-normal.woff2) format("woff2")}

/* Layout: phone-first single column; sticky header with tabs, cards per exercise, fixed rest-timer bar */
:root{
  --bg:#f2f5f3; --surface:#ffffff; --ink:#16201a; --muted:#5b6a61; --line:#d6dfd9;
  --accent:#1e9a52; --accent-ink:#ffffff; --accent-soft:#dcf2e5;
  --warn:#9a6212; --warn-soft:#fbeed6; --bad:#b92b2b; --bad-soft:#fbe0e0;
  --f-display:"Barlow Condensed","Arial Narrow",system-ui,sans-serif;
  --f-body:"Barlow",system-ui,-apple-system,"Segoe UI",sans-serif;
  --f-mono:"IBM Plex Mono",ui-monospace,Menlo,Consolas,monospace;
  color-scheme:light;
}
@media (prefers-color-scheme:dark){:root{
  --bg:#0e1311; --surface:#171f1b; --ink:#e4ebe6; --muted:#93a39a; --line:#2a3530;
  --accent:#3cc277; --accent-ink:#06140c; --accent-soft:#16301f;
  --warn:#e2a64c; --warn-soft:#382a12; --bad:#f07474; --bad-soft:#3b1a1a; color-scheme:dark}}

*{box-sizing:border-box}
[hidden]{display:none!important}
html{-webkit-text-size-adjust:100%}
body{margin:0;background:var(--bg);color:var(--ink);font-family:var(--f-body);font-size:15px;line-height:1.45;padding-top:env(safe-area-inset-top,0px)}
body::before{content:"";position:fixed;inset:0 0 auto;height:env(safe-area-inset-top,0px);z-index:10;background:var(--surface)}
.gutter{padding-left:max(16px,env(safe-area-inset-left,0px));padding-right:max(16px,env(safe-area-inset-right,0px))}
.wrap{max-width:720px;margin:0 auto}
button,input,select,textarea{font:inherit;color:inherit}
button{cursor:pointer}
:focus-visible{outline:2px solid var(--accent);outline-offset:2px}
.num{font-family:var(--f-mono);font-variant-numeric:tabular-nums}

header.top{position:sticky;top:env(safe-area-inset-top,0px);z-index:5;background:var(--surface);border-bottom:1px solid var(--line)}
.bar{display:flex;align-items:center;gap:12px;padding-block:12px 8px;justify-content:space-between}
.brand{font-family:var(--f-display);font-weight:700;font-size:26px;letter-spacing:.02em;line-height:1;text-transform:uppercase;display:flex;gap:6px;align-items:baseline}
.brand i{font-style:normal;color:var(--accent)}
.chip{border:1px solid var(--line);background:transparent;border-radius:999px;padding:4px 12px 4px 8px;display:inline-flex;align-items:center;gap:6px;font-weight:600;max-width:50%;overflow:hidden;text-overflow:ellipsis;white-space:nowrap}
.chip .dot{width:10px;height:10px;border-radius:50%;background:var(--accent);flex:none}
.tabs{display:flex;gap:2px;overflow-x:auto}
.tabs button{border:0;background:none;padding:10px 12px 9px;font-family:var(--f-display);font-weight:600;font-size:17px;letter-spacing:.06em;text-transform:uppercase;color:var(--muted);border-bottom:3px solid transparent;white-space:nowrap}
.tabs button[aria-selected="true"]{color:var(--ink);border-bottom-color:var(--accent)}

main{padding-block:18px 120px;display:grid;gap:18px}
h1,h2{font-family:var(--f-display);font-weight:700;font-size:22px;text-transform:uppercase;letter-spacing:.04em;margin:0;text-wrap:balance}
h1{font-size:34px}
h3{font-family:var(--f-display);font-weight:600;font-size:19px;letter-spacing:.02em;margin:0}
p{margin:0}
.muted{color:var(--muted)}
.small{font-size:13px}
.label{font-size:11px;letter-spacing:.09em;text-transform:uppercase;color:var(--muted);font-weight:600}
.stack{display:grid;gap:8px}
.grow{flex:1;min-width:0}
.check{display:flex;gap:8px;align-items:flex-start}
.check input{margin:3px 0 0;flex:none}
.check span{min-width:0}

.days{display:flex;gap:8px;flex-wrap:wrap}
.day{border:1px solid var(--line);background:var(--surface);border-radius:10px;padding:8px 14px;text-align:left;display:grid;min-width:96px}
.day b{font-family:var(--f-display);font-size:20px;letter-spacing:.04em;text-transform:uppercase}
.day span{font-size:12px;color:var(--muted)}
.day[aria-pressed="true"]{background:var(--accent);border-color:var(--accent);color:var(--accent-ink)}
.day[aria-pressed="true"] span{color:inherit;opacity:.85}
.row{display:flex;gap:10px;align-items:center;flex-wrap:wrap}
.spread{justify-content:space-between}

input[type=number],input[type=text],input[type=password],input[type=date],select,textarea{background:var(--bg);border:1px solid var(--line);border-radius:8px;padding:7px 9px;min-width:0}
input[type=text],input[type=password]{width:100%}
textarea{width:100%;resize:vertical;min-height:60px}
input[type=number]{width:64px;text-align:center;font-family:var(--f-mono);font-variant-numeric:tabular-nums;-moz-appearance:textfield}
input[type=number]::-webkit-inner-spin-button{-webkit-appearance:none}

.ex{background:var(--surface);border:1px solid var(--line);border-radius:12px;padding:14px;display:grid;gap:10px}
.ex.avoid{border-color:var(--bad)}
.ex-head{display:flex;justify-content:space-between;gap:10px;align-items:baseline}
.target{font-family:var(--f-mono);font-size:14px;color:var(--muted);white-space:nowrap}
.last{font-size:13px;color:var(--muted)}
.hint{display:flex;gap:8px;align-items:center;flex-wrap:wrap;font-size:14px;padding:7px 10px;border-radius:8px;background:var(--bg)}
.hint.up{background:var(--accent-soft)}
.hint .tag{font-family:var(--f-display);font-weight:700;text-transform:uppercase;letter-spacing:.06em;font-size:14px}
.hint.up .tag{color:var(--accent)}
.flag{font-size:13px;padding:6px 10px;border-radius:8px}
.flag.avoid{background:var(--bad-soft);color:var(--bad)}
.flag.caution{background:var(--warn-soft);color:var(--warn)}
.coachnote{font-size:14px;background:var(--accent-soft);border-radius:8px;padding:7px 10px;display:grid;gap:2px}
.coachnote .label{color:var(--accent)}
.coachpanel{border-color:var(--accent)}
.thread{display:grid;gap:6px;margin-top:2px;justify-items:start}
.thread .row{width:100%}
.comment{font-size:14px;border-left:2px solid var(--line);padding-left:8px}
.comment.fromcoach{border-left-color:var(--accent)}
.banner.coach{background:var(--accent-soft);color:var(--ink)}
.stat .small{line-height:1.2}
.setup{font-size:13px;color:var(--muted);border-left:2px solid var(--line);padding-left:8px}
.inputs{display:flex;gap:14px;flex-wrap:wrap;align-items:flex-end}
.field{display:grid;gap:3px}
.sets{display:flex;gap:6px;align-items:center;flex-wrap:wrap}
.sets input{width:52px}
.live{font-size:13px;font-weight:600;color:var(--accent);min-height:0}
.live:empty{display:none}
.btn{border:1px solid var(--line);background:var(--surface);border-radius:8px;padding:7px 12px;font-weight:600}
.btn.primary{background:var(--accent);border-color:var(--accent);color:var(--accent-ink)}
.btn.small{padding:4px 9px;font-size:13px}
.btn.danger{color:var(--bad);border-color:var(--bad)}
.btn:disabled{opacity:.5;cursor:not-allowed}
.linkbtn{border:0;background:none;color:var(--accent);font-weight:600;padding:0;text-decoration:underline;text-underline-offset:2px}
.panel{background:var(--surface);border:1px solid var(--line);border-radius:12px;padding:14px;display:grid;gap:12px}
.empty{border:1px dashed var(--line);border-radius:12px;padding:22px;text-align:center;color:var(--muted);display:grid;gap:10px;justify-items:center}
.list{display:grid}
.item{display:flex;gap:10px;align-items:flex-start;justify-content:space-between;padding:10px 0;border-top:1px solid var(--line)}
.item:first-child{border-top:0}
.item > div{min-width:0}
.pill{display:inline-block;font-size:11px;font-weight:700;letter-spacing:.08em;text-transform:uppercase;padding:2px 7px;border-radius:5px}
.pill.avoid{background:var(--bad-soft);color:var(--bad)}
.pill.caution{background:var(--warn-soft);color:var(--warn)}
.pill.dp{background:var(--accent-soft);color:var(--accent)}
.pill.neutral{background:var(--bg);color:var(--muted)}
.banner{background:var(--warn-soft);color:var(--warn);padding:8px 12px;border-radius:8px;font-size:14px;display:flex;gap:10px;align-items:center;justify-content:space-between;flex-wrap:wrap}
.err{color:var(--bad);font-size:14px}

.chart{position:relative}
.chart svg{display:block;width:100%;height:auto;overflow:visible}
.tip{position:absolute;pointer-events:none;background:var(--ink);color:var(--bg);font-size:12px;padding:6px 8px;border-radius:6px;white-space:nowrap;transform:translate(-50%,-110%)}
.stats{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:10px}
.stat{display:grid}
.stat b{font-family:var(--f-display);font-size:26px;line-height:1.1}

.plan-row{display:grid;grid-template-columns:minmax(0,1fr) auto;gap:8px;padding:10px 0;border-top:1px solid var(--line)}
.plan-row .ctl{display:flex;gap:6px;flex-wrap:wrap;align-items:center}
.plan-row .side{display:flex;flex-direction:column;gap:6px}
.plan-row input[type=number]{width:54px}
.dayname{font-family:var(--f-display)!important;font-size:20px!important;font-weight:700;text-transform:uppercase;max-width:220px}

.login{max-width:380px;margin:12vh auto 0;display:grid;gap:16px}
.login .brand{font-size:40px}

.timer{position:fixed;left:0;right:0;bottom:0;z-index:6;background:var(--surface);border-top:1px solid var(--line);padding-bottom:max(10px,env(safe-area-inset-bottom,0px));padding-top:10px}
.timer .wrap{display:flex;gap:8px;align-items:center;flex-wrap:wrap}
.clock{font-family:var(--f-mono);font-size:24px;min-width:72px;font-variant-numeric:tabular-nums}
.clock.done{color:var(--accent)}
.toast{position:fixed;left:50%;bottom:calc(84px + env(safe-area-inset-bottom,0px));transform:translateX(-50%);background:var(--ink);color:var(--bg);padding:8px 14px;border-radius:8px;font-weight:600;z-index:8;max-width:90vw}
@media (max-width:480px){.stats{grid-template-columns:repeat(2,minmax(0,1fr))}}
@media (prefers-reduced-motion:no-preference){.btn,.day,.chip{transition:background .15s,border-color .15s}}