:root {
  --bg: #0b1020;
  --bg-2: #10182b;
  --panel: rgba(17, 24, 39, 0.84);
  --panel-strong: #111827;
  --text: #e5eefc;
  --muted: #9fb0cc;
  --line: rgba(148, 163, 184, 0.18);
  --accent: #7dd3fc;
  --accent-2: #60a5fa;
  --success: #86efac;
  --danger: #fca5a5;
  --shadow: 0 24px 60px rgba(0, 0, 0, 0.28);
  --radius: 24px;
}
* { box-sizing: border-box; }
html { scroll-behavior: smooth; }
body {
  margin: 0;
  font-family: 'Inter', system-ui, sans-serif;
  color: var(--text);
  background:
    radial-gradient(circle at top left, rgba(96,165,250,.24), transparent 30%),
    radial-gradient(circle at top right, rgba(125,211,252,.16), transparent 24%),
    linear-gradient(180deg, #0b1020, #111827 50%, #0b1020 100%);
}
a { color: inherit; text-decoration: none; }
.page-shell { width: min(1180px, calc(100% - 32px)); margin: 0 auto; padding: 24px 0 56px; }
.hero { padding-top: 4px; }
.top-nav {
  display: flex; justify-content: space-between; align-items: center; gap: 16px;
  margin-bottom: 28px; flex-wrap: wrap;
}
.brand { display: flex; align-items: center; gap: 14px; }
.brand-badge {
  width: 48px; height: 48px; display: grid; place-items: center; border-radius: 14px;
  background: linear-gradient(135deg, var(--accent), var(--accent-2)); color: #08111f; font-weight: 800;
  box-shadow: var(--shadow);
}
.eyebrow { margin: 0 0 8px; font-size: 12px; letter-spacing: .16em; text-transform: uppercase; color: var(--accent); font-weight: 700; }
.eyebrow.small { font-size: 11px; margin-bottom: 6px; }
h1, h2, h3, h4, p { margin-top: 0; }
h1 { margin-bottom: 0; font-size: clamp(1.5rem, 4vw, 2.2rem); }
h2 { font-size: clamp(1.8rem, 4vw, 2.8rem); margin-bottom: 12px; }
h3 { font-size: 1.15rem; margin-bottom: 14px; }
h4 { font-size: 1rem; margin-bottom: 12px; }
p { color: var(--muted); line-height: 1.65; }
.nav-pills { display: flex; gap: 10px; flex-wrap: wrap; }
.nav-pills a, .toggle {
  padding: 10px 14px; border-radius: 999px; border: 1px solid var(--line); background: rgba(255,255,255,.02);
  color: var(--text); font-weight: 600; cursor: pointer;
}
.hero-grid, .plan-layout { display: grid; grid-template-columns: 1.3fr .9fr; gap: 22px; }
.card {
  background: var(--panel); border: 1px solid var(--line); border-radius: var(--radius); box-shadow: var(--shadow);
  padding: 24px;
}
.glass { backdrop-filter: blur(18px); }
.hero-copy { padding: 30px; }
.hero-copy h2 { max-width: 12ch; }
.hero-actions { display: flex; gap: 12px; margin: 24px 0; flex-wrap: wrap; }
.button {
  display: inline-flex; align-items: center; justify-content: center; min-height: 46px; padding: 0 18px; border-radius: 14px;
  font-weight: 700;
}
.button.primary { background: linear-gradient(135deg, var(--accent), var(--accent-2)); color: #08111f; }
.button.secondary { border: 1px solid var(--line); }
.stat-row {
  display: grid; grid-template-columns: repeat(3, 1fr); gap: 14px;
}
.recovery-grid {
  display: grid; grid-template-columns: repeat(4, 1fr); gap: 14px;
}
.stat-row div, .recovery-grid div {
  background: rgba(255,255,255,.03); border: 1px solid var(--line); border-radius: 18px; padding: 14px;
}
.stat-row strong, .recovery-grid strong { display: block; font-size: 1.5rem; margin-bottom: 6px; }
.stat-row span, .recovery-grid span { color: var(--muted); font-size: .94rem; }
.check-list { list-style: none; padding: 0; margin: 0 0 20px; display: grid; gap: 12px; }
.check-list li {
  padding-left: 28px; position: relative; color: var(--text);
}
.check-list li::before {
  content: '✓'; position: absolute; left: 0; top: 0; color: var(--success); font-weight: 800;
}
.quote-box { background: linear-gradient(180deg, rgba(125,211,252,.12), rgba(96,165,250,.08)); padding: 18px; border-radius: 18px; }
.quote-box span { display: block; font-size: .78rem; text-transform: uppercase; letter-spacing: .14em; color: var(--accent); margin-bottom: 8px; }
.section { padding-top: 38px; }
.section-heading { display: flex; justify-content: space-between; gap: 16px; align-items: end; margin-bottom: 18px; flex-wrap: wrap; }
.section-copy { max-width: 64ch; }
.toggle-row { display: flex; gap: 10px; margin-bottom: 18px; flex-wrap: wrap; }
.toggle.active { background: linear-gradient(135deg, rgba(125,211,252,.24), rgba(96,165,250,.22)); border-color: rgba(125,211,252,.35); }
.day-card { border: 1px solid var(--line); border-radius: 20px; padding: 18px; background: rgba(255,255,255,.02); }
.day-card + .day-card { margin-top: 14px; }
.day-title { display: flex; justify-content: space-between; gap: 10px; align-items: center; margin-bottom: 10px; }
.day-badge { font-size: .78rem; padding: 6px 10px; border-radius: 999px; background: rgba(125,211,252,.12); color: var(--accent); }
.exercise-list { display: grid; gap: 10px; }
.exercise-item {
  display: flex; justify-content: space-between; gap: 12px; padding: 12px 14px; border-radius: 16px; background: rgba(15, 23, 42, .7);
}
.stack-col { display: grid; gap: 22px; }
.highlight-card { background: linear-gradient(180deg, rgba(125,211,252,.1), rgba(17,24,39,.84)); }
.weights-grid, .principles-grid { display: grid; grid-template-columns: repeat(2, minmax(0, 1fr)); gap: 14px; }
.weight-card, .principle-card {
  border: 1px solid var(--line); border-radius: 18px; padding: 16px; background: rgba(255,255,255,.03);
}
.weight-card strong, .principle-card strong { display: block; margin-bottom: 8px; }
.progression-list { display: grid; gap: 10px; }
.progression-item {
  display: flex; justify-content: space-between; gap: 12px; padding: 12px 0; border-bottom: 1px solid var(--line);
}
.progression-item:last-child { border-bottom: none; }
.calculator-card { display: grid; grid-template-columns: 1.2fr .8fr; gap: 18px; align-items: end; }
.calculator-controls { display: grid; grid-template-columns: repeat(3, minmax(0, 1fr)); gap: 12px; }
label { display: grid; gap: 8px; color: var(--muted); font-size: .95rem; }
input, select {
  width: 100%; min-height: 46px; border-radius: 14px; border: 1px solid var(--line); background: #0f172a; color: var(--text);
  padding: 0 14px; font: inherit;
}
.calculator-output {
  border: 1px solid rgba(125,211,252,.25); background: rgba(125,211,252,.08); border-radius: 20px; padding: 18px;
}
.calculator-output .label { display:block; font-size:.78rem; letter-spacing:.12em; text-transform:uppercase; color: var(--accent); margin-bottom:8px; }
.calculator-output strong { font-size: 2rem; display:block; margin-bottom:8px; }
.lift-grid { display: grid; grid-template-columns: 1fr; gap: 22px; }
.lift-card { display: grid; gap: 0; overflow: hidden; padding: 0; }
.lift-visual-block {
  padding: 24px;
  background: linear-gradient(180deg, rgba(125,211,252,.1), rgba(15,23,42,.55));
  border-bottom: 1px solid var(--line);
}
.lift-visual-header, .lift-goal-row {
  display: flex; justify-content: space-between; gap: 16px; align-items: start; flex-wrap: wrap;
}
.lift-content { padding: 24px; display: grid; gap: 22px; }
.lift-focus-callout {
  max-width: 360px; padding: 16px 18px; border-radius: 18px; border: 1px solid rgba(125,211,252,.22); background: rgba(15,23,42,.48);
}
.lift-focus-callout p { margin-bottom: 0; }
.lift-meta { display:flex; gap:8px; flex-wrap:wrap; margin-bottom:12px; }
.pill { font-size: .76rem; padding: 6px 10px; border-radius: 999px; background: rgba(125,211,252,.12); color: var(--accent); }
.sequence-grid { display: grid; grid-template-columns: repeat(4, minmax(0, 1fr)); gap: 14px; }
.sequence-step {
  padding: 14px; border: 1px solid var(--line); border-radius: 20px; background: rgba(11,16,32,.45);
}
.sequence-step p { margin: 10px 0 0; font-size: .92rem; }
.pose-svg { width: 100%; height: auto; display: block; }
.frame-bg { fill: rgba(11, 16, 32, 0.92); stroke: rgba(125,211,252,.18); }
.frame-index { fill: var(--accent); font-size: 16px; font-weight: 700; }
.frame-head { fill: rgba(125,211,252,.18); stroke: var(--accent); stroke-width: 2; }
.frame-line { stroke: #e5eefc; stroke-width: 4; stroke-linecap: round; }
.bar-line { stroke: #f8fafc; stroke-width: 5; stroke-linecap: round; }
.plate { fill: var(--accent-2); }
.ground-line { stroke: rgba(159,176,204,.5); stroke-width: 3; stroke-linecap: round; }
.bench-line { stroke: rgba(159,176,204,.7); stroke-width: 4; stroke-linecap: round; }
.lift-sections { display: grid; grid-template-columns: repeat(2, minmax(0, 1fr)); gap: 16px; }
.info-panel {
  padding: 18px; border: 1px solid var(--line); border-radius: 20px; background: rgba(255,255,255,.03);
}
.danger-panel { border-color: rgba(252,165,165,.18); background: rgba(127,29,29,.08); }
.bullet-list, .number-list { padding-left: 18px; margin: 10px 0 0; color: var(--muted); }
.bullet-list li, .number-list li { margin-bottom: 10px; }
.chip-list {
  list-style: none; padding: 0; margin: 0; display: flex; flex-wrap: wrap; gap: 10px;
}
.chip-list li {
  padding: 10px 12px; border-radius: 999px; background: rgba(125,211,252,.12); color: var(--text); border: 1px solid rgba(125,211,252,.18);
}
.recovery-card { display:grid; gap:22px; }
@media (max-width: 1024px) {
  .sequence-grid { grid-template-columns: repeat(2, minmax(0, 1fr)); }
}
@media (max-width: 920px) {
  .hero-grid, .plan-layout, .calculator-card { grid-template-columns: 1fr; }
  .calculator-controls, .weights-grid, .principles-grid, .stat-row, .recovery-grid, .lift-sections { grid-template-columns: 1fr; }
}
@media (max-width: 640px) {
  .page-shell { width: min(100% - 20px, 1180px); }
  .card, .hero-copy, .lift-visual-block, .lift-content { padding: 18px; }
  .top-nav { align-items: flex-start; }
  .sequence-grid { grid-template-columns: 1fr; }
  .sequence-step { padding: 12px; }
}