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#e5ecea;border-radius:14px;padding:13px;position:relative}.history-list strong{font-size:12px}.history-list p{color:var(--muted);margin:5px 0 0;font-size:11px;line-height:1.7}.pain{color:var(--teal-dark);background:var(--teal-soft);border-radius:99px;margin-top:7px;padding:4px 7px;font-size:9px;font-weight:800;display:inline-block}.pain.high{color:#a44242;background:#fff0ef}.safety-banner{color:#785a37;background:#fff9ef;border:1px solid #ecd5b7;border-radius:18px;align-items:center;gap:12px;min-height:70px;margin-top:22px;padding:16px 20px;display:flex}.safety-banner svg{flex:none}.safety-banner p{margin:0;font-size:12px;line-height:1.8}.settings-grid{grid-template-columns:repeat(2,minmax(0,1fr));gap:20px;display:grid}.settings-grid .section-block{margin-top:0}.settings-card{min-height:250px}.settings-card-head{align-items:center;gap:15px;margin-bottom:22px;display:flex}.settings-card-head>div{flex:1}.settings-card-head h3{margin:0 0 5px;font-size:20px}.settings-card-head p{color:var(--muted);margin:0;font-size:12px;line-height:1.7}.switch{flex:0 0 48px;width:48px;height:28px;position:relative}.switch input{opacity:0;position:absolute}.switch span{cursor:pointer;background:#ccd7d5;border-radius:99px;transition:all .18s;position:absolute;inset:0}.switch span:after{content:"";background:#fff;border-radius:50%;width:20px;height:20px;transition:all .18s;position:absolute;top:4px;right:4px;box-shadow:0 2px 7px #142e3d2e}.switch input:checked+span{background:var(--teal)}.switch input:checked+span:after{transform:translate(-20px)}.switch input:focus-visible+span{outline-offset:3px;outline:3px solid #169c914d}.day-selector{grid-template-columns:repeat(7,1fr);gap:7px;margin:20px 0;display:grid}.day-selector button{border:1px solid var(--border);min-height:50px;color:var(--muted);cursor:pointer;background:#fafcfc;border-radius:13px;font-weight:800}.day-selector button small{display:none}.day-selector button.selected{color:var(--teal-dark);background:var(--teal-soft);border-color:#81c9c1}.settings-actions{flex-wrap:wrap;gap:10px;display:flex}.settings-hint{color:var(--muted);margin:17px 0 0;font-size:11px;line-height:1.85}.install-card{position:relative;overflow:hidden}.install-card:after{content:"";background:var(--teal-soft);z-index:0;border-radius:50%;width:210px;height:210px;position:absolute;bottom:-70px;left:-55px}.install-card>*{z-index:1;position:relative}.phone-preview{background:linear-gradient(145deg,#fff,#f1f9f7);border:1px solid #d8e6e3;border-radius:22px;flex-direction:column;justify-content:center;align-items:center;min-height:115px;margin-bottom:17px;padding:18px;display:flex}.phone-preview .brand-mark{transform:scale(.8)}.phone-preview strong{margin-top:7px}.phone-preview small{color:var(--muted)}.install-help{background:var(--teal-soft);color:#49686d;border-radius:15px;margin-top:15px;padding:14px}.install-help strong{font-size:12px}.install-help p{margin:4px 0 10px;font-size:11px;line-height:1.75}.danger-card .round-icon{color:#bd5252;background:#fff0ef}.toast{z-index:400;color:#fff;background:#123b4d;border:1px solid #bde1dc;border-radius:16px;align-items:center;gap:10px;max-width:min(420px,100vw - 40px);min-height:52px;padding:0 18px;font-size:13px;font-weight:700;animation:.22s ease-out toast-up;display:flex;position:fixed;bottom:25px;left:25px;box-shadow:0 16px 40px #0a243442}.toast svg{color:#64d6c9}.workout-overlay{z-index:250;-webkit-backdrop-filter:blur(9px);backdrop-filter:blur(9px);background:#081c2ba6;place-items:center;padding:22px;animation:.18s ease-out fade-in;display:grid;position:fixed;inset:0}.workout-player{background:#fff;border:1px solid #ffffff80;border-radius:27px;grid-template-rows:auto 5px minmax(0,1fr) auto;width:min(1180px,100%);max-height:calc(100vh - 44px);display:grid;overflow:hidden;box-shadow:0 35px 95px #04182766}.workout-header{border-bottom:1px solid #e5ecea;grid-template-columns:46px 1fr auto;align-items:center;gap:15px;min-height:82px;padding:15px 22px;display:grid}.workout-header .close-button{width:42px;height:42px;position:static}.workout-header>div>span,.workout-header>div>strong{display:block}.workout-header>div>span{color:var(--teal-dark);font-size:11px;font-weight:800}.workout-header>div>strong{margin-top:5px;font-size:18px}.session-clock{min-height:44px;color:var(--foreground);font-variant-numeric:tabular-nums;direction:ltr;background:#f2f7f6;border-radius:14px;align-items:center;gap:8px;padding:0 7px 0 12px;display:flex}.session-clock>span{color:var(--foreground)!important;font-size:18px!important;font-weight:800!important}.session-clock button{width:32px;height:32px;color:var(--teal-dark);cursor:pointer;background:#fff;border:0;border-radius:10px;place-items:center;display:grid}.workout-progress{background:#e8efed;overflow:hidden}.workout-progress i{background:linear-gradient(90deg,#25b8ac,#118a82);height:100%;transition:width .26s;display:block}.workout-body{grid-template-columns:minmax(310px,.88fr) minmax(430px,1.12fr);align-items:start;gap:32px;min-height:0;padding:28px;display:grid;overflow-y:auto}.workout-visual{background:#f2f9f7;border:1px solid #dbe9e6;border-radius:24px;position:sticky;top:0;overflow:hidden}.workout-visual .exercise-photo{min-height:340px}.workout-visual .exercise-media .exercise-photo{min-height:0}.exercise-counter{color:#fff;background:var(--foreground);border-radius:13px;place-items:center;width:40px;height:40px;font-weight:800;display:grid;position:absolute;top:16px;right:16px}.workout-copy{padding:6px 0}.workout-copy .english-name{font-size:12px}.workout-copy h2{letter-spacing:-.04em;margin:7px 0 10px;font-size:clamp(27px,3.2vw,40px)}.exercise-focus{color:var(--muted);margin:0 0 18px;line-height:1.8}.dose-card{background:#f3f8f7;border-radius:18px;grid-template-columns:repeat(3,minmax(0,1fr));gap:8px;margin-bottom:20px;padding:9px;display:grid}.dose-card div{background:#fff;border:1px solid #e2eae8;border-radius:12px;flex-direction:column;justify-content:center;align-items:flex-start;min-height:69px;padding:10px;display:flex}.dose-card small,.dose-card strong{display:block}.dose-card small{color:var(--muted);margin-bottom:5px;font-size:10px}.dose-card strong{font-size:13px;line-height:1.55}.instruction-list{margin:0;padding:0 24px 0 0}.instruction-list li{color:#3d5763;margin:0 0 10px;padding-right:5px;font-size:13px;line-height:1.8}.instruction-list li::marker{color:var(--teal);font-weight:800}.exercise-warning{color:#765a38;background:#fff9ef;border:1px solid #efd8bc;border-radius:14px;align-items:flex-start;gap:9px;margin-top:18px;padding:12px 14px;font-size:12px;line-height:1.75;display:flex}.exercise-warning svg{flex:none}.workout-footer{background:#fbfcfc;border-top:1px solid #e1e9e7;grid-template-columns:minmax(190px,1fr) auto minmax(240px,1fr);align-items:center;gap:18px;min-height:104px;padding:14px 22px;display:grid}.set-tracker>span{color:var(--muted);margin-bottom:7px;font-size:10px;font-weight:700;display:block}.set-tracker>div{gap:6px;display:flex}.set-tracker button{width:38px;height:38px;color:var(--muted);cursor:pointer;background:#fff;border:1px solid #cbdad7;border-radius:12px;place-items:center;font-weight:800;display:grid}.set-tracker button.done{border-color:var(--teal);color:#fff;background:var(--teal)}.rest-timer{align-items:center;gap:10px;display:flex}.rest-ring{width:54px;height:54px;color:var(--teal-dark);font-variant-numeric:tabular-nums;background:#fff;border:5px solid #dfe9e7;border-radius:50%;place-items:center;font-size:11px;font-weight:800;display:grid}.rest-ring.running{border-color:var(--teal)}.rest-timer strong{font-size:11px;display:block}.rest-timer button{color:var(--teal-dark);cursor:pointer;background:0 0;border:0;align-items:center;gap:4px;margin-top:4px;padding:0;font-size:10px;font-weight:800;display:inline-flex}.workout-controls{justify-content:flex-end;gap:9px;display:flex}.workout-controls .primary-button,.workout-controls .secondary-button{min-height:47px;padding:0 18px;font-size:12px}.bottom-nav{display:none}.session-overlay{z-index:100;-webkit-backdrop-filter:blur(7px);backdrop-filter:blur(7px);background:#0920318c;place-items:center;padding:20px;animation:.18s ease-out fade-in;display:grid;position:fixed;inset:0}.session-sheet{border:1px solid var(--border);background:#fff;border-radius:28px;width:min(100%,620px);max-height:calc(100vh - 40px);padding:34px;position:relative;overflow-y:auto;box-shadow:0 32px 80px #07233747}.close-button{width:42px;height:42px;box-shadow:none;position:absolute;top:22px;left:22px}.session-sheet h2{margin:16px 0 8px;font-size:34px}.session-sheet>p{color:var(--muted);margin:0;line-height:1.9}.exercise-preview{background:#f2f9f7;border-radius:22px;margin:22px 0}.exercise-preview .clinical-illustration{max-height:270px;margin:auto}.set-row{color:var(--muted);justify-content:space-between;gap:20px;margin-bottom:20px;display:flex}.set-row strong{color:var(--foreground)}@keyframes fade-in{0%{opacity:0}}@keyframes toast-up{0%{opacity:0;transform:translateY(12px)}}@media (width<=1120px){.week-grid{grid-template-columns:repeat(4,minmax(0,1fr))}.summary-grid{grid-template-columns:repeat(2,minmax(0,1fr))}.workout-body{grid-template-columns:minmax(260px,.78fr) minmax(390px,1.22fr);gap:24px}.workout-footer{grid-template-columns:minmax(150px,1fr) auto minmax(220px,1fr)}.rest-timer>div:last-child{display:none}.rest-ring{width:48px;height:48px}}@media (width<=900px){.side-nav{display:none}.main-canvas{margin-right:0;padding:25px 18px 110px}.today-card{grid-template-columns:1fr}.today-content{padding-bottom:18px}.today-art{min-height:250px;padding-top:0}.today-art:before{border-radius:24px;inset:0 18px 18px}.clinical-illustration,.today-art img{width:min(100%,360px)}.bottom-nav{z-index:50;min-height:76px;padding:8px max(12px, env(safe-area-inset-right)) calc(8px + env(safe-area-inset-bottom)) max(12px, env(safe-area-inset-left));border-top:1px solid var(--border);-webkit-backdrop-filter:blur(18px);backdrop-filter:blur(18px);background:#fffffff0;grid-template-columns:repeat(4,1fr);display:grid;position:fixed;inset:auto 0 0}.bottom-nav button{color:#61747f;background:0 0;border:0;border-radius:14px;flex-direction:column;justify-content:center;align-items:center;gap:4px;min-height:58px;font-size:11px;font-weight:700;display:flex}.bottom-nav button.active{color:var(--teal-dark);background:var(--teal-soft)}.settings-grid,.assessment-layout{grid-template-columns:1fr}.trend-grid{grid-template-columns:1fr 1fr}.phase-list{grid-template-columns:repeat(2,minmax(0,1fr))}.workout-overlay{padding:0}.workout-player{border:0;border-radius:0;width:100%;height:100%;max-height:none}.workout-body{grid-template-columns:minmax(250px,.75fr) minmax(360px,1.25fr)}.toast{bottom:92px}}@media (width<=620px){.topbar{align-items:center;margin-bottom:20px}.topbar h1{font-size:27px}.topbar p{font-size:13px}.eyebrow{font-size:12px}.today-card{border-radius:23px;min-height:auto}.today-content{padding:26px 23px 12px}.today-content h2{font-size:46px}.today-content h3{font-size:22px}.today-content p{font-size:14px}.today-art{min-height:225px}.today-art span{margin-top:-22px}.quick-grid{grid-template-columns:1fr;gap:14px}.stat-card{min-height:130px;padding:20px}.focus-status{display:none}.focus-strip{align-items:flex-start}.focus-strip p{line-height:1.8}.session-overlay{align-items:end;padding:0}.session-sheet{width:100%;max-height:92vh;padding:28px 20px calc(24px + env(safe-area-inset-bottom));border-radius:28px 28px 0 0}.page-intro{flex-direction:column;align-items:stretch;min-height:auto;padding:24px 20px}.page-intro h2{font-size:27px}.date-control{width:100%;min-width:0}.section-block{border-radius:20px;padding:20px 16px}.section-heading{align-items:flex-start}.section-note{display:none}.exercise-preview-grid,.exercise-library-grid,.trend-grid,.phase-list{grid-template-columns:1fr}.exercise-mini-card{grid-template-columns:92px 1fr auto;gap:10px}.exercise-photo.compact{width:92px;height:82px}.exercise-mini-copy h4{font-size:14px}.week-grid{grid-template-columns:repeat(2,minmax(0,1fr))}.day-card{min-height:145px}.session-library-head{grid-template-columns:44px 1fr auto;padding:12px}.session-letter{width:44px;height:44px}.session-library-head strong{font-size:14px}.session-library-body{padding:14px}.summary-grid{grid-template-columns:repeat(2,minmax(0,1fr));gap:10px}.summary-grid article{flex-direction:column;align-items:flex-start;min-height:105px;padding:13px}.summary-grid .round-icon{flex-basis:40px;width:40px;height:40px}.summary-grid strong{font-size:17px}.form-grid{grid-template-columns:1fr}.settings-card-head{align-items:flex-start}.settings-card-head .round-icon{border-radius:16px;flex-basis:48px;width:48px;height:48px}.settings-actions{display:grid}.settings-actions button{width:100%}.day-selector{gap:4px}.day-selector button{min-height:44px;padding:0}.workout-header{grid-template-columns:40px 1fr auto;gap:9px;min-height:72px;padding:10px 12px}.workout-header .close-button{width:38px;height:38px}.workout-header>div>strong{text-overflow:ellipsis;white-space:nowrap;max-width:165px;font-size:14px;overflow:hidden}.workout-header>div>span{font-size:9px}.session-clock{gap:4px;min-height:38px;padding:0 4px 0 7px}.session-clock>span{font-size:14px!important}.session-clock>svg{display:none}.session-clock button{width:30px;height:30px}.workout-body{padding:16px;display:block}.workout-visual{width:min(100%,360px);margin:0 auto 18px;position:relative}.workout-visual .exercise-photo{min-height:0}.media-tabs{min-height:48px;padding:7px 54px 7px 8px}.media-tabs button{min-height:33px;padding:0 9px;font-size:10px}.video-label{top:8px;left:8px}.workout-copy h2{font-size:26px}.exercise-focus{font-size:13px}.dose-card{gap:5px}.dose-card div{min-height:65px;padding:8px}.dose-card strong{font-size:11px}.workout-footer{min-height:auto;padding:10px 12px calc(10px + env(safe-area-inset-bottom));grid-template-rows:auto auto;grid-template-columns:auto minmax(0,1fr);align-items:center;gap:10px;display:grid}.set-tracker{grid-column:1/-1;min-width:0}.set-tracker>span{display:none}.set-tracker button{border-radius:10px;width:34px;height:34px}.workout-controls{flex:1;grid-area:2/2}.rest-timer{grid-area:2/1}.set-tracker+.workout-controls{grid-column:1/-1}.workout-controls .secondary-button{min-width:45px;padding:0 10px;font-size:0}.workout-controls .primary-button{flex:1;padding:0 12px}.toast{justify-content:center;bottom:92px;left:20px;right:20px}}@media (prefers-reduced-motion:reduce){*,:before,:after{scroll-behavior:auto!important;transition-duration:.01ms!important;animation-duration:.01ms!important}}@property --tw-shadow{syntax:"*";inherits:false;initial-value:0 0 #0000}@property --tw-shadow-color{syntax:"*";inherits:false}@property --tw-shadow-alpha{syntax:"<percentage>";inherits:false;initial-value:100%}@property --tw-inset-shadow{syntax:"*";inherits:false;initial-value:0 0 #0000}@property --tw-inset-shadow-color{syntax:"*";inherits:false}@property --tw-inset-shadow-alpha{syntax:"<percentage>";inherits:false;initial-value:100%}@property --tw-ring-color{syntax:"*";inherits:false}@property --tw-ring-shadow{syntax:"*";inherits:false;initial-value:0 0 #0000}@property --tw-inset-ring-color{syntax:"*";inherits:false}@property --tw-inset-ring-shadow{syntax:"*";inherits:false;initial-value:0 0 #0000}@property --tw-ring-inset{syntax:"*";inherits:false}@property --tw-ring-offset-width{syntax:"<length>";inherits:false;initial-value:0}@property --tw-ring-offset-color{syntax:"*";inherits:false;initial-value:#fff}@property --tw-ring-offset-shadow{syntax:"*";inherits:false;initial-value:0 0 #0000}