:root {
  --blue-950:#07335b;
  --blue-900:#084777;
  --blue-800:#0b5fa5;
  --blue-700:#1475c5;
  --blue-100:#e9f4fd;
  --blue-50:#f5faff;
  --ink:#13263a;
  --muted:#64778a;
  --line:#dce8f2;
  --green:#11895f;
  --green-bg:#e8f7f1;
  --amber:#a46400;
  --amber-bg:#fff5de;
  --red:#b53f3f;
  --red-bg:#fff0f0;
  --surface:#fff;
  --bg:#f3f7fa;
  --shadow:0 8px 28px rgba(19,38,58,.08);
  --radius:18px;
}
*{box-sizing:border-box}
html{background:var(--bg);color:var(--ink);font-family:-apple-system,BlinkMacSystemFont,"Segoe UI",Inter,Roboto,Arial,sans-serif;-webkit-text-size-adjust:100%}
body{margin:0;background:var(--bg);min-height:100dvh}
button,input,select,textarea{font:inherit}
button{cursor:pointer}
a{color:var(--blue-800);text-decoration:none}
.app-shell{max-width:760px;margin:0 auto;padding-bottom:94px;min-height:100dvh}
.app-header{position:sticky;top:0;z-index:30;display:flex;align-items:center;justify-content:space-between;padding:calc(12px + env(safe-area-inset-top)) 16px 10px;background:rgba(243,247,250,.93);backdrop-filter:blur(14px);border-bottom:1px solid rgba(220,232,242,.7)}
.eyebrow{margin:0 0 3px;color:var(--blue-800);font-size:12px;font-weight:800;letter-spacing:.08em;text-transform:uppercase}
h1,h2,h3,p{margin-top:0}.app-header h1{margin:0;font-size:25px;line-height:1.1}.icon-btn{display:grid;place-items:center;width:42px;height:42px;border:1px solid var(--line);border-radius:14px;background:var(--surface);color:var(--blue-900);font-size:25px;box-shadow:0 2px 10px rgba(19,38,58,.04)}
.day-tabs{position:sticky;top:72px;z-index:25;display:flex;gap:8px;overflow-x:auto;padding:9px 12px;background:rgba(243,247,250,.96);border-bottom:1px solid var(--line);scrollbar-width:none}.day-tabs::-webkit-scrollbar{display:none}.day-tab{flex:0 0 auto;border:1px solid var(--line);background:#fff;color:var(--muted);border-radius:999px;padding:9px 13px;font-weight:800}.day-tab.active{background:var(--blue-800);border-color:var(--blue-800);color:#fff}.day-tab.today:not(.active){border-color:#8fc6ee;color:var(--blue-800)}
.view{display:none;padding:12px}.view.active{display:block}
.hero-card{background:linear-gradient(140deg,var(--blue-950),var(--blue-700));color:#fff;padding:18px;border-radius:22px;box-shadow:var(--shadow);margin-bottom:12px}.hero-card .eyebrow{color:#cfe8fb}.hero-card h2{font-size:27px;margin-bottom:7px}.hero-card p{margin-bottom:0;color:#e7f4fd}.hero-row{display:flex;align-items:flex-end;justify-content:space-between;gap:12px}.hero-badge{background:rgba(255,255,255,.13);border:1px solid rgba(255,255,255,.2);border-radius:12px;padding:8px 10px;font-weight:800;white-space:nowrap}
.meta-grid{display:grid;grid-template-columns:1fr 1fr;gap:8px;margin:12px 0}.meta-card{background:#fff;border:1px solid var(--line);border-radius:15px;padding:12px}.meta-card small{display:block;color:var(--muted);margin-bottom:4px;font-weight:700}.meta-card strong{display:block;line-height:1.25}.meta-card a{display:inline-flex;margin-top:5px;font-size:13px;font-weight:800}
.progress-card{background:#fff;border:1px solid var(--line);border-radius:16px;padding:13px;margin-bottom:12px}.progress-row{display:flex;justify-content:space-between;align-items:center;font-size:14px;font-weight:800;margin-bottom:8px}.progress-track{height:9px;border-radius:999px;background:#e5edf3;overflow:hidden}.progress-fill{height:100%;background:linear-gradient(90deg,var(--blue-700),#29a7e9);width:0;transition:width .25s ease}
.section-title{display:flex;align-items:center;justify-content:space-between;gap:8px;margin:18px 2px 9px}.section-title h2{font-size:19px;margin:0}.section-title p{font-size:13px;color:var(--muted);margin:0}
.exercise-list{display:grid;gap:10px}.exercise-card{background:#fff;border:1px solid var(--line);border-radius:var(--radius);box-shadow:0 4px 18px rgba(19,38,58,.04);overflow:hidden}.exercise-card.completed{border-color:#93d8be;background:linear-gradient(180deg,#fff,var(--green-bg))}.exercise-top{display:flex;gap:11px;align-items:flex-start;padding:14px 14px 8px}.exercise-number{display:grid;place-items:center;flex:0 0 34px;height:34px;border-radius:11px;background:var(--blue-100);color:var(--blue-900);font-weight:900}.exercise-main{flex:1;min-width:0}.exercise-main h3{font-size:17px;line-height:1.22;margin:1px 0 4px}.exercise-sub{color:var(--muted);font-size:13px;margin:0}.completed-pill{display:none;background:var(--green-bg);color:var(--green);font-size:11px;font-weight:900;border-radius:999px;padding:6px 8px}.exercise-card.completed .completed-pill{display:inline-block}.exercise-controls{display:grid;grid-template-columns:repeat(3,1fr);gap:7px;padding:5px 14px 12px}.field label{display:block;font-size:11px;color:var(--muted);font-weight:800;margin:0 0 4px 3px}.field input,.field select{width:100%;min-height:42px;border:1px solid var(--line);border-radius:12px;background:#fff;padding:8px;color:var(--ink);font-weight:700}.field.disabled{opacity:.42}.exercise-actions{display:grid;grid-template-columns:1fr 1fr 1.2fr;gap:7px;padding:0 14px 14px}.small-btn{min-height:42px;border:1px solid var(--line);background:#fff;border-radius:12px;color:var(--blue-900);font-size:13px;font-weight:850;padding:7px}.small-btn.primary{background:var(--blue-800);border-color:var(--blue-800);color:#fff}.small-btn.done{background:var(--green-bg);border-color:#93d8be;color:var(--green)}.suggestion{margin:0 14px 12px;padding:8px 10px;background:var(--amber-bg);border-radius:10px;color:var(--amber);font-size:12px;font-weight:750}
.guide-strip{display:flex;gap:10px;overflow:auto;padding-bottom:3px;scroll-snap-type:x mandatory}.guide-thumb{position:relative;flex:0 0 72%;max-width:330px;scroll-snap-align:start;border:0;background:#fff;border-radius:16px;padding:0;overflow:hidden;box-shadow:var(--shadow)}.guide-thumb img{display:block;width:100%;height:auto}.guide-thumb span{position:absolute;bottom:8px;right:8px;background:rgba(7,51,91,.88);color:#fff;border-radius:999px;padding:6px 9px;font-size:12px;font-weight:850}
.workout-actions{display:grid;grid-template-columns:1fr 1fr;gap:8px;margin:15px 0 5px}.big-btn{min-height:52px;border-radius:15px;border:1px solid var(--line);background:#fff;color:var(--blue-900);font-weight:900}.big-btn.primary{background:var(--blue-800);border-color:var(--blue-800);color:#fff}.big-btn.danger{color:var(--red);background:var(--red-bg);border-color:#f2c4c4}
.bottom-nav{position:fixed;z-index:40;left:0;right:0;bottom:0;display:flex;justify-content:center;gap:2px;padding:7px 8px calc(7px + env(safe-area-inset-bottom));background:rgba(255,255,255,.95);backdrop-filter:blur(16px);border-top:1px solid var(--line)}.bottom-link{width:min(25%,190px);border:0;background:transparent;color:var(--muted);font-size:11px;font-weight:800;padding:5px 4px}.bottom-link span{display:block;font-size:20px;line-height:1.1;margin-bottom:2px}.bottom-link.active{color:var(--blue-800)}
.empty-card,.info-card{background:#fff;border:1px solid var(--line);border-radius:var(--radius);padding:16px;margin-bottom:10px}.empty-card{text-align:center;color:var(--muted)}
.history-card{background:#fff;border:1px solid var(--line);border-radius:16px;margin-bottom:9px;overflow:hidden}.history-summary{display:flex;align-items:center;justify-content:space-between;gap:10px;padding:13px}.history-summary h3{font-size:16px;margin:0 0 3px}.history-summary p{font-size:12px;color:var(--muted);margin:0}.history-toggle{border:0;background:var(--blue-100);color:var(--blue-900);border-radius:10px;padding:8px 10px;font-weight:850}.history-detail{display:none;border-top:1px solid var(--line);padding:11px 13px}.history-card.open .history-detail{display:block}.log-row{display:grid;grid-template-columns:1fr auto;gap:10px;padding:7px 0;border-bottom:1px dashed var(--line);font-size:13px}.log-row:last-child{border-bottom:0}.log-row strong{font-size:13px}.log-meta{color:var(--muted);text-align:right}
.search-box{position:sticky;top:122px;z-index:10;background:var(--bg);padding-bottom:9px}.search-box input{width:100%;height:46px;border:1px solid var(--line);border-radius:14px;background:#fff;padding:0 14px;font-size:15px}.library-card{display:flex;align-items:center;gap:10px;background:#fff;border:1px solid var(--line);border-radius:15px;padding:12px;margin-bottom:8px}.library-card .exercise-number{flex-basis:40px;height:40px}.library-card div:nth-child(2){flex:1}.library-card h3{font-size:15px;margin:0 0 2px}.library-card p{font-size:12px;color:var(--muted);margin:0}
.exercise-dialog,.guide-dialog{width:min(94vw,620px);max-height:88dvh;border:0;border-radius:22px;padding:0;box-shadow:0 20px 70px rgba(0,0,0,.25);color:var(--ink)}dialog::backdrop{background:rgba(4,25,42,.56);backdrop-filter:blur(2px)}.dialog-head{position:sticky;top:0;z-index:2;display:flex;align-items:center;justify-content:space-between;gap:12px;padding:14px 16px;background:#fff;border-bottom:1px solid var(--line)}.dialog-head h2{font-size:20px;margin:0}.exercise-dialog #dialogBody{padding:15px}.detail-section{margin-bottom:18px}.detail-section h3{font-size:15px;margin-bottom:7px}.detail-section p,.detail-section li{font-size:14px;line-height:1.5;color:#394f63}.detail-section ul{margin:0;padding-left:20px}.alt-card{display:flex;justify-content:space-between;align-items:center;gap:8px;border:1px solid var(--line);border-radius:12px;padding:9px 10px;margin:7px 0}.alt-card strong{font-size:13px}.alt-card button{border:0;border-radius:9px;padding:7px 9px;background:var(--blue-100);color:var(--blue-900);font-size:12px;font-weight:850}.mini-history{width:100%;border-collapse:collapse;font-size:12px}.mini-history td{padding:7px 4px;border-bottom:1px solid var(--line)}.guide-dialog{background:#071d31}.guide-dialog .dialog-head{background:#071d31;color:#fff;border:0}.guide-dialog .icon-btn{background:#0d3455;border-color:#234d70;color:#fff}.guide-dialog img{display:block;width:100%;height:auto;max-height:78dvh;object-fit:contain}
.setting-row{display:flex;align-items:flex-start;justify-content:space-between;gap:12px;padding:12px 0;border-bottom:1px solid var(--line)}.setting-row:last-child{border-bottom:0}.setting-row h3{font-size:14px;margin:0 0 4px}.setting-row p{font-size:12px;color:var(--muted);margin:0}.setting-row button{border:1px solid var(--line);background:#fff;border-radius:10px;padding:8px 9px;color:var(--blue-900);font-weight:800}.setting-row button.danger{color:var(--red)}
.toast{position:fixed;z-index:100;left:50%;bottom:92px;transform:translate(-50%,20px);opacity:0;background:#102a40;color:#fff;padding:10px 14px;border-radius:999px;font-size:13px;font-weight:800;pointer-events:none;transition:.2s;white-space:nowrap;max-width:90vw;overflow:hidden;text-overflow:ellipsis}.toast.show{opacity:1;transform:translate(-50%,0)}
.note-box{background:var(--blue-50);border:1px solid #cbe3f5;border-radius:14px;padding:11px 12px;font-size:13px;line-height:1.45;color:#37526a;margin-bottom:12px}
@media (min-width:640px){.view{padding:18px}.exercise-controls{grid-template-columns:repeat(4,1fr)}.meta-grid{grid-template-columns:repeat(4,1fr)}.guide-thumb{flex-basis:45%}.day-tabs{justify-content:center}.app-header{padding-left:20px;padding-right:20px}}
.exercise-visual{margin:0 14px 10px;border:1px solid #cfe2f1;border-radius:14px;overflow:hidden;background:var(--blue-50)}
.exercise-visual[hidden]{display:none}
.visual-open{display:block;width:100%;padding:0;border:0;background:#fff}
.visual-open img{display:block;width:100%;height:auto;object-fit:contain;object-position:center}
.exercise-card.image-open .exercise-visual{animation:imageReveal .18s ease-out}
@keyframes imageReveal{from{opacity:.3;transform:translateY(-4px)}to{opacity:1;transform:none}}
.exercise-actions{grid-template-columns:repeat(3,1fr)}
.exercise-actions .complete-btn{grid-column:1/-1}
.image-btn{background:var(--blue-50);border-color:#bcdcf3;color:var(--blue-800)}
.detail-visual{display:block;width:100%;padding:0;margin:0 0 16px;border:1px solid var(--line);border-radius:14px;overflow:hidden;background:#fff}
.detail-visual img{display:block;width:100%;height:auto;object-fit:contain}
@media (max-width:390px){.exercise-actions{grid-template-columns:1fr 1fr}.exercise-actions .alternatives-btn{grid-column:auto}.exercise-actions .complete-btn{grid-column:1/-1}.small-btn{font-size:12px;padding:6px}}