:root {
  --bg: #f7f4ef;
  --surface: #ffffff;
  --surface-soft: #fbfaf7;
  --ink: #201f1c;
  --muted: #69655e;
  --line: #ddd7cc;
  --teal: #087f73;
  --teal-soft: #dff3ee;
  --coral: #b5533e;
  --coral-soft: #f6e1db;
  --amber: #9a6a08;
  --amber-soft: #f3e7c6;
  --green: #49723e;
  --green-soft: #e5efdf;
  --shadow: 0 18px 45px rgba(43, 39, 31, 0.10);
  --radius: 8px;
  --tap: 46px;
}

* {
  box-sizing: border-box;
}

html {
  background: var(--bg);
  color: var(--ink);
  font-family: Inter, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, "Segoe UI", sans-serif;
  letter-spacing: 0;
}

body {
  margin: 0;
  min-height: 100vh;
  background:
    linear-gradient(180deg, rgba(255, 255, 255, 0.65), rgba(247, 244, 239, 0.96) 38%),
    var(--bg);
}

button,
input,
select,
textarea {
  font: inherit;
}

button {
  cursor: pointer;
}

.app-shell {
  width: min(100%, 920px);
  min-height: 100vh;
  margin: 0 auto;
  padding: 14px 14px 32px;
}

.topbar {
  display: flex;
  align-items: center;
  justify-content: space-between;
  gap: 12px;
  padding: 10px 2px 12px;
}

.top-actions {
  display: flex;
  align-items: center;
  gap: 8px;
}

.eyebrow {
  margin: 0 0 2px;
  color: var(--muted);
  font-size: 0.82rem;
  font-weight: 700;
  text-transform: uppercase;
}

h1,
h2,
h3,
p {
  margin-top: 0;
}

h1 {
  margin-bottom: 0;
  font-size: 1.55rem;
  line-height: 1.1;
}

h2 {
  margin-bottom: 8px;
  font-size: 1.25rem;
  line-height: 1.2;
}

h3 {
  margin-bottom: 8px;
  font-size: 1rem;
}

.tabs {
  position: sticky;
  top: 0;
  z-index: 20;
  display: grid;
  grid-template-columns: repeat(6, minmax(0, 1fr));
  gap: 4px;
  padding: 8px 0 10px;
  background: rgba(247, 244, 239, 0.92);
  backdrop-filter: blur(12px);
}

.tab,
.primary-button,
.secondary-button,
.ghost-button,
.danger-button,
.timer-button {
  min-height: var(--tap);
  border: 1px solid var(--line);
  border-radius: var(--radius);
  background: var(--surface);
  color: var(--ink);
  font-weight: 800;
}

.tab {
  min-height: 42px;
  padding: 0 6px;
  font-size: 0.82rem;
}

.tab.is-active {
  border-color: var(--teal);
  background: var(--teal);
  color: #fff;
}

.content {
  display: grid;
  gap: 14px;
  outline: none;
}

.panel {
  border: 1px solid var(--line);
  border-radius: var(--radius);
  background: var(--surface);
  box-shadow: var(--shadow);
}

.panel.pad {
  padding: 14px;
}

.panel.soft {
  background: var(--surface-soft);
  box-shadow: none;
}

.grid {
  display: grid;
  gap: 10px;
}

.grid.two {
  grid-template-columns: repeat(2, minmax(0, 1fr));
}

.summary-grid {
  display: grid;
  grid-template-columns: repeat(4, minmax(0, 1fr));
  gap: 8px;
}

.metric {
  min-height: 74px;
  padding: 10px;
  border: 1px solid var(--line);
  border-radius: var(--radius);
  background: var(--surface-soft);
}

.metric span {
  display: block;
  color: var(--muted);
  font-size: 0.78rem;
  font-weight: 800;
  text-transform: uppercase;
}

.metric strong {
  display: block;
  margin-top: 6px;
  font-size: 1.15rem;
}

.session-card {
  display: grid;
  grid-template-columns: 1fr auto;
  gap: 10px;
  align-items: center;
  width: 100%;
  min-height: 86px;
  padding: 12px;
  text-align: left;
  border: 1px solid var(--line);
  border-radius: var(--radius);
  background: var(--surface);
}

.session-card:focus-visible,
.primary-button:focus-visible,
.secondary-button:focus-visible,
.ghost-button:focus-visible,
.danger-button:focus-visible,
.tab:focus-visible,
input:focus-visible,
textarea:focus-visible,
select:focus-visible {
  outline: 3px solid rgba(8, 127, 115, 0.28);
  outline-offset: 2px;
}

.session-card h3 {
  margin: 0 0 4px;
}

.session-card p,
.muted {
  margin-bottom: 0;
  color: var(--muted);
}

.badge-row {
  display: flex;
  flex-wrap: wrap;
  gap: 6px;
}

.badge {
  display: inline-flex;
  align-items: center;
  min-height: 28px;
  padding: 4px 8px;
  border-radius: 999px;
  background: var(--teal-soft);
  color: #075a52;
  font-size: 0.78rem;
  font-weight: 900;
}

.badge.coral {
  background: var(--coral-soft);
  color: #813725;
}

.badge.amber {
  background: var(--amber-soft);
  color: #6b4a05;
}

.badge.green {
  background: var(--green-soft);
  color: #345329;
}

.step-shell {
  display: grid;
  gap: 12px;
}

.progress-wrap {
  display: grid;
  gap: 8px;
}

.progress-meta {
  display: flex;
  justify-content: space-between;
  gap: 10px;
  color: var(--muted);
  font-size: 0.86rem;
  font-weight: 800;
}

.progress-track {
  height: 10px;
  overflow: hidden;
  border-radius: 999px;
  background: #e7e0d4;
}

.progress-bar {
  height: 100%;
  width: 0;
  border-radius: inherit;
  background: var(--teal);
  transition: width 180ms ease;
}

.exercise-panel {
  display: grid;
  gap: 14px;
  min-height: 58vh;
  padding: 16px;
  border: 1px solid var(--line);
  border-radius: var(--radius);
  background: var(--surface);
  box-shadow: var(--shadow);
}

.exercise-title {
  display: grid;
  gap: 8px;
}

.exercise-title h2 {
  margin-bottom: 0;
  font-size: 1.45rem;
}

.prescription {
  display: grid;
  grid-template-columns: 1fr;
  gap: 8px;
}

.info-line {
  padding: 10px;
  border-radius: var(--radius);
  background: var(--surface-soft);
  border: 1px solid var(--line);
}

.info-group {
  display: grid;
  gap: 10px;
  padding: 12px;
  border: 1px solid var(--line);
  border-radius: var(--radius);
  background: var(--surface-soft);
}

.info-line strong {
  display: block;
  margin-bottom: 2px;
  font-size: 0.78rem;
  color: var(--muted);
  text-transform: uppercase;
}

.form-grid {
  display: grid;
  grid-template-columns: repeat(2, minmax(0, 1fr));
  gap: 10px;
}

.field {
  display: grid;
  gap: 5px;
}

.field.full {
  grid-column: 1 / -1;
}

.field label {
  color: var(--muted);
  font-size: 0.82rem;
  font-weight: 800;
}

input,
select,
textarea {
  width: 100%;
  min-height: var(--tap);
  padding: 10px;
  border: 1px solid var(--line);
  border-radius: var(--radius);
  background: #fff;
  color: var(--ink);
}

textarea {
  min-height: 82px;
  resize: vertical;
}

input[type="checkbox"] {
  width: 22px;
  min-height: 22px;
  accent-color: var(--teal);
}

input[type="range"] {
  padding: 0;
  accent-color: var(--teal);
}

.check-row {
  display: flex;
  align-items: center;
  gap: 10px;
  min-height: var(--tap);
  padding: 10px;
  border: 1px solid var(--line);
  border-radius: var(--radius);
  background: var(--surface-soft);
  font-weight: 800;
}

.button-row {
  display: grid;
  grid-template-columns: repeat(2, minmax(0, 1fr));
  gap: 10px;
}

.button-row.three {
  grid-template-columns: repeat(3, minmax(0, 1fr));
}

.primary-button {
  border-color: var(--teal);
  background: var(--teal);
  color: #fff;
}

.secondary-button {
  background: var(--ink);
  color: #fff;
  border-color: var(--ink);
}

.ghost-button {
  background: transparent;
}

.danger-button {
  border-color: var(--coral);
  background: var(--coral);
  color: #fff;
}

.compact {
  min-height: 36px;
  padding: 0 10px;
  font-size: 0.86rem;
}

.timer {
  display: grid;
  gap: 8px;
  padding: 12px;
  border: 1px solid var(--line);
  border-radius: var(--radius);
  background: var(--surface-soft);
}

.timer-display {
  font-size: 1.7rem;
  font-weight: 900;
}

.timer-buttons {
  display: grid;
  grid-template-columns: repeat(4, minmax(0, 1fr));
  gap: 6px;
}

.timer-button {
  min-height: 38px;
  font-size: 0.86rem;
}

.supplement-block {
  display: grid;
  gap: 8px;
  padding: 12px;
  border: 1px solid var(--line);
  border-radius: var(--radius);
  background: var(--surface);
}

.supplement-item {
  display: grid;
  grid-template-columns: auto 1fr;
  gap: 10px;
  align-items: start;
  padding: 10px;
  border-radius: var(--radius);
  background: var(--surface-soft);
}

.supplement-item strong {
  display: block;
}

.history-item {
  display: grid;
  gap: 6px;
  padding: 12px;
  border: 1px solid var(--line);
  border-radius: var(--radius);
  background: var(--surface);
}

.link-button {
  display: inline-flex;
  align-items: center;
  justify-content: center;
  min-height: var(--tap);
  padding: 0 12px;
  border: 1px solid var(--line);
  border-radius: var(--radius);
  color: var(--ink);
  background: var(--surface-soft);
  font-weight: 900;
  text-decoration: none;
}

.demo-link {
  border-color: var(--teal);
  background: var(--teal-soft);
  color: #075a52;
}

.warmup-item {
  display: grid;
  grid-template-columns: 1fr auto;
  gap: 10px;
  align-items: center;
  padding: 10px;
  border: 1px solid var(--line);
  border-radius: var(--radius);
  background: var(--surface);
}

.warmup-item strong {
  display: block;
  margin-bottom: 3px;
}

.warning {
  border-color: #d9be76;
  background: #fff7df;
}

.danger-note {
  border-color: #dfb2a8;
  background: #fff1ee;
}

.hidden {
  display: none !important;
}

@media (max-width: 640px) {
  .app-shell {
    padding: 10px 10px 26px;
  }

  .tabs {
    grid-template-columns: repeat(3, minmax(0, 1fr));
  }

  .summary-grid,
  .grid.two,
  .form-grid,
  .button-row,
  .button-row.three {
    grid-template-columns: 1fr;
  }

  .session-card {
    grid-template-columns: 1fr;
  }

  .warmup-item {
    grid-template-columns: 1fr;
  }

  .exercise-title h2 {
    font-size: 1.32rem;
  }

  .topbar {
    align-items: flex-start;
  }

  .top-actions {
    flex-direction: column;
    align-items: stretch;
  }
}