@import url('https://fonts.googleapis.com/css2?family=DM+Sans:wght@400;500;600;700&family=Manrope:wght@500;600;700;800&display=swap');
:root{--ink:#162521;--forest:#173c34;--sage:#98ae91;--mint:#d9e4d2;--cream:#f5f2eb;--paper:#fffdf8;--line:#dddcd4;--muted:#6d7772;--orange:#d7773b;--red:#a84235}*{box-sizing:border-box}html,body{margin:0;background:var(--cream);color:var(--ink);font-family:'DM Sans',sans-serif}a{color:inherit;text-decoration:none}button,input{font:inherit}button{cursor:pointer}.app-shell{min-height:100vh}.rail{position:fixed;inset:0 auto 0 0;width:228px;padding:36px 24px 26px;background:var(--forest);color:#fff;display:flex;flex-direction:column;z-index:20}.brand{font:800 20px 'Manrope';letter-spacing:.16em;display:flex;align-items:center;gap:12px}.brand-mark{width:38px;height:38px;border:1px solid #95b1a4;border-radius:50%;display:grid;place-items:center;font-family:serif;font-style:italic;color:#dbe9df}.nav-list{margin-top:66px;display:flex;flex-direction:column;gap:8px}.nav-list a{padding:13px 14px;border-radius:9px;color:#bdcec7;font-weight:600;display:flex;gap:14px;align-items:center}.nav-list a span{width:20px;text-align:center;font-size:18px}.nav-list a.active{color:#fff;background:#2a5148}.rail-note{margin-top:auto;font-size:12px;color:#a9bcb5;display:flex;align-items:center;gap:9px}.pulse{width:7px;height:7px;border-radius:50%;background:#87cba5;box-shadow:0 0 0 4px #87cba522}.page-content{max-width:1220px;margin-left:228px;padding:54px 64px 96px}.mobile-tabs{display:none}.page-head,.simple-head{display:flex;justify-content:space-between;align-items:flex-start;margin-bottom:32px}.page-head h1,.simple-head h1,.workout-head h1{font:800 clamp(35px,5vw,54px)/1.05 'Manrope';letter-spacing:-.045em;margin:5px 0 6px}.simple-head{display:block;max-width:760px}.simple-head p,.subhead,.workout-head p{margin:0;color:var(--muted);font-size:17px}.eyebrow,.kicker{font-size:11px;letter-spacing:.16em;font-weight:800;color:#60736b;margin:0}.week-chip{min-width:124px;padding:16px 20px;border:1px solid #cfd2c8;border-radius:10px;text-align:center;background:#f9f7f1}.week-chip span,.week-chip small{display:block;color:var(--muted);font-size:10px;font-weight:700;letter-spacing:.1em}.week-chip strong{display:block;font:800 20px 'Manrope';margin:3px}.hero-grid{display:grid;grid-template-columns:1.45fr 1fr;gap:16px}.streak-card,.adherence-card{border-radius:15px;min-height:150px}.streak-card{background:var(--forest);color:#fff;padding:26px;display:flex;align-items:center;gap:21px;position:relative;overflow:hidden}.streak-card:after{content:"";position:absolute;width:190px;height:190px;border:1px solid #ffffff16;border-radius:50%;right:-55px;top:-70px}.streak-icon{font-size:34px;color:#e59150;width:56px;height:68px;display:grid;place-items:center;border-radius:40px 40px 45px 45px;background:#294d44}.streak-card .kicker{color:#a9c0b7}.streak-number{font:800 47px 'Manrope';letter-spacing:-.06em}.streak-card p{margin:0;color:#aec0b9;font-size:12px}.freeze{margin-left:auto;align-self:flex-start;border:1px solid #ffffff26;border-radius:20px;padding:7px 11px;font-size:11px;z-index:1}.freeze.ready{color:#d9eee6}.adherence-card{background:var(--mint);padding:25px;display:flex;align-items:center;gap:22px}.donut{--value:96;width:92px;height:92px;border-radius:50%;background:conic-gradient(var(--forest) calc(var(--value)*1%),#bcc9b7 0);display:grid;place-items:center}.donut:before{content:"";position:absolute;width:68px;height:68px;border-radius:50%;background:var(--mint)}.donut span{position:relative;font:800 20px 'Manrope'}.adherence-card h3{font:700 19px 'Manrope';margin:4px 0}.adherence-card p{margin:0;color:#5e6e66;font-size:12px}.section-title{display:flex;justify-content:space-between;align-items:end;margin:42px 0 14px}.section-title h2,.panel h2{font:700 21px 'Manrope';margin:5px 0 0}.duration{font-size:12px;color:var(--muted)}.session-list{display:flex;flex-direction:column;gap:10px}.session-card{background:var(--paper);border:1px solid var(--line);border-radius:12px;padding:19px 21px;display:grid;grid-template-columns:30px 112px 1fr 30px;gap:16px;align-items:center;transition:.2s}.session-card:hover{transform:translateY(-2px);border-color:#9bad9f;box-shadow:0 8px 24px #173c340d}.check{width:24px;height:24px;border:2px solid #aeb6b0;border-radius:50%;display:grid;place-items:center;color:white;font-size:12px}.session-card.done{opacity:.68}.session-card.done .check{background:var(--forest);border-color:var(--forest)}.session-time{font-size:10px;letter-spacing:.1em;font-weight:800;color:#758079;border-right:1px solid #e4e2dc}.session-time small{display:block;letter-spacing:0;margin-top:4px;font-weight:500}.session-info h3{font:700 17px 'Manrope';margin:0}.session-info p{margin:4px 0 0;color:var(--muted);font-size:12px}.arrow{font-size:20px;color:#738079}.lower-grid{display:grid;grid-template-columns:1.2fr .8fr;gap:16px;margin-top:38px}.panel{background:var(--paper);border:1px solid var(--line);border-radius:14px;padding:25px}.panel-head{display:flex;justify-content:space-between}.optional{font-size:9px;letter-spacing:.12em;color:#818a84}.checkin>label{display:flex;justify-content:space-between;margin-top:22px;font-size:13px}.checkin input[type=range]{width:100%;accent-color:var(--forest)}.check-row{display:flex;justify-content:space-between;align-items:end;margin:20px 0}.energy-buttons{display:flex;gap:6px;margin-top:7px}.energy-buttons button{border:1px solid var(--line);background:#fff;width:32px;height:32px;border-radius:7px}.energy-buttons button.active{background:var(--forest);color:#fff}.toggle-line{display:flex;align-items:center;gap:7px;font-size:13px}.toggle-line input{accent-color:var(--forest)}.button{border:0;border-radius:8px;padding:11px 17px;font-weight:700}.button.primary{background:var(--forest);color:#fff}.button.secondary{background:#e4ebe0;color:var(--forest)}.button.ghost{background:transparent;border:1px solid #a9b0ab}.button.danger{background:#f5dfdc;color:var(--red)}.saved{margin-left:12px;color:#47765f;font-size:12px}.warning{background:#fae9dc;color:#7f432c;padding:11px;border-radius:7px;font-size:12px;margin:12px 0}.practice{background:#e4dfcf}.practice-art{height:62px;margin:19px 0 10px;background:linear-gradient(120deg,#bbc8ad,#d8d3bc);border-radius:9px;display:grid;place-items:center;font-size:28px}.practice blockquote{font:700 19px/1.35 'Manrope';margin:15px 0}.practice p{font-size:12px;line-height:1.6;color:#657069}.practice a{font-size:12px;font-weight:700;border-bottom:1px solid}.workout-head{text-align:center;padding:0 0 25px}.workout-head .back{position:absolute;left:270px;top:45px;font-size:13px;color:var(--muted)}.safety-banner{max-width:780px;margin:0 auto 22px;padding:12px 15px;background:#f5e9d9;border-radius:8px;color:#6d553b;font-size:12px}.exercise-stack{max-width:780px;margin:auto;display:flex;flex-direction:column;gap:13px}.exercise-card{display:flex;background:var(--paper);border:1px solid var(--line);border-radius:13px;overflow:hidden}.exercise-num{width:58px;padding-top:24px;text-align:center;background:#edf0e9;font:700 16px 'Manrope'}.exercise-main{padding:22px;flex:1}.exercise-title{display:flex;justify-content:space-between}.exercise-title h2{margin:0;font:700 20px 'Manrope'}.exercise-title strong{font-size:12px;color:#4d685d}.info{border:1px solid #ccd3cd;border-radius:50%;width:22px;height:22px;text-align:center;color:#718078}.cue{font-size:13px;color:var(--muted)}.neck-note{font-size:11px;padding:7px 9px;background:#f4ebdc;border-radius:6px}.sets-head,.set-row{display:grid;grid-template-columns:60px 1fr 1fr;gap:10px;align-items:center}.sets-head{font-size:9px;color:#89918c;letter-spacing:.1em;margin-top:18px}.set-row{margin-top:7px}.set-row input{min-width:0;padding:9px;border:1px solid var(--line);border-radius:7px;background:#faf9f5}.suggestion{font-size:11px;color:#406656;background:#e9f0e7;padding:9px;border-radius:7px;margin-top:14px}.finish-bar{position:sticky;bottom:0;background:#f5f2ebee;backdrop-filter:blur(10px);padding:17px;display:flex;justify-content:center;gap:10px;margin:24px -20px -70px}.metric-grid{display:grid;grid-template-columns:repeat(3,1fr);gap:14px;margin:30px 0}.metric{background:var(--paper);border:1px solid var(--line);padding:24px;border-radius:12px}.metric span,.metric em{display:block;font-size:11px;color:var(--muted);font-style:normal}.metric strong{display:block;font:800 34px 'Manrope';margin:10px 0}.metric small{font-size:14px}.chart-panel{margin-top:20px}.legend{font-size:11px;color:var(--muted)}.legend i{display:inline-block;width:8px;height:8px;border-radius:50%;margin:0 5px 0 12px}.legend .pain{background:var(--orange)}.legend .energy{background:var(--forest)}.bar-chart{height:170px;display:flex;gap:22px;align-items:end;justify-content:space-around;padding-top:20px}.bar-day{text-align:center}.bars{height:125px;display:flex;align-items:end;gap:4px}.bar{display:block;width:12px;border-radius:5px 5px 2px 2px}.bar.pain{background:var(--orange)}.bar.energy{background:var(--forest)}.photo-grid{display:grid;grid-template-columns:repeat(4,1fr);gap:12px}.photo-card{display:flex;flex-direction:column;gap:5px}.photo-placeholder{height:180px;border-radius:10px;background:linear-gradient(145deg,#d9ddd4,#aab6a6);display:grid;place-items:center;color:white}.photo-placeholder span{width:42px;height:42px;background:#ffffff44;border:1px solid #ffffff88;border-radius:50%;display:grid;place-items:center}.photo-card small{color:var(--muted)}.disclaimer{font-size:11px;color:var(--muted);margin-top:18px}.feature-tip{background:var(--forest);color:#fff;padding:32px;border-radius:15px;margin:26px 0}.feature-tip span{font-size:10px;color:#a9c0b7;letter-spacing:.15em}.feature-tip h2{font:700 25px 'Manrope';margin:8px 0}.feature-tip p{margin:0;color:#c2d1cb}.habit-grid{display:grid;grid-template-columns:1fr 1fr;gap:12px}.habit-card{display:flex;gap:18px;padding:22px;background:var(--paper);border:1px solid var(--line);border-radius:12px}.habit-icon{width:42px;height:42px;flex:none;background:#e1e9dc;border-radius:50%;display:grid;place-items:center}.habit-card span{font-size:9px;color:var(--muted);letter-spacing:.13em}.habit-card h2{font:700 17px 'Manrope';margin:4px 0}.habit-card p{font-size:12px;color:var(--muted);line-height:1.55;margin:0}.cue-card{margin-top:22px;border-left:4px solid var(--orange);background:#eee6d7;padding:25px}.cue-card h2{font:700 20px 'Manrope'}.history-list{display:flex;flex-direction:column;gap:10px}.history-day{display:flex;gap:18px;background:var(--paper);border:1px solid var(--line);padding:17px;border-radius:11px}.date-box{width:50px;height:55px;background:#e8ece5;border-radius:8px;display:grid;place-items:center;padding:5px}.date-box strong{font:800 20px 'Manrope'}.date-box span{font-size:9px}.history-sessions{display:flex;gap:35px;align-items:center}.history-sessions>div{display:grid;grid-template-columns:10px 1fr;column-gap:8px}.history-sessions small{grid-column:2;color:var(--muted)}.status-dot{width:8px;height:8px;border-radius:50%;background:#a9b0aa}.status-dot.completed{background:#4d7a65}.status-dot.modified{background:#d9a05c}.settings-stack{display:flex;flex-direction:column;gap:14px;max-width:780px}.settings-stack .panel>label:not(.setting-line){display:flex;justify-content:space-between;align-items:center}.settings-stack input[type=date]{padding:9px;border:1px solid var(--line);border-radius:7px}.setting-line{display:flex;justify-content:space-between;padding:16px 0;border-top:1px solid #e7e4dd}.setting-line span{display:flex;flex-direction:column}.setting-line small{color:var(--muted);margin-top:3px}.setting-line input{accent-color:var(--forest);width:19px}.button-row{display:flex;gap:8px}.danger-zone{border:1px solid #dfb8b2;padding:20px;border-radius:12px;display:flex;justify-content:space-between;align-items:center}.danger-zone p{margin:3px 0;color:var(--muted);font-size:12px}.loading-card{margin:80px auto;text-align:center;color:var(--muted)}#blazor-error-ui{display:none}
@media(max-width:850px){.rail{display:none}.page-content{margin-left:0;padding:30px 20px 100px}.mobile-tabs{display:flex;position:fixed;bottom:0;left:0;right:0;height:68px;background:#fff;border-top:1px solid var(--line);z-index:30;justify-content:space-around}.mobile-tabs a{font-size:10px;color:#758079;display:flex;flex-direction:column;align-items:center;justify-content:center;gap:4px;width:20%}.mobile-tabs a span{font-size:18px}.mobile-tabs a.active{color:var(--forest);font-weight:700}.hero-grid,.lower-grid{grid-template-columns:1fr}.workout-head .back{position:static;display:block;text-align:left;margin-bottom:25px}.metric-grid{grid-template-columns:1fr}.photo-grid{grid-template-columns:1fr 1fr}.habit-grid{grid-template-columns:1fr}.page-head{align-items:center}.history-sessions{flex-direction:column;align-items:start;gap:12px}.session-card{grid-template-columns:28px 1fr 20px}.session-time{display:none}.streak-card{padding:20px}.freeze{position:absolute;right:15px;top:15px}.page-head h1{font-size:36px}}

/* The next action stays visible before statistics, especially on small screens. */
.today-hero{background:var(--forest);color:#fff;border-radius:18px;padding:31px 35px;min-height:215px;display:flex;flex-direction:column;align-items:flex-start;justify-content:center;box-shadow:0 12px 30px #173c3416}
.today-hero .eyebrow{color:#afd0bf}.today-hero h2{font:800 clamp(26px,4vw,38px)/1.12 'Manrope';letter-spacing:-.035em;margin:10px 0 5px}.today-hero p{color:#d1dfd7;font-size:14px;margin:0 0 20px;line-height:1.5}.hero-action{display:inline-flex;align-items:center;gap:16px;background:#e4efe4!important;color:var(--forest)!important;padding:13px 19px!important}
.baseline-nudge{display:flex;justify-content:space-between;align-items:center;gap:18px;background:#f2e9d8;border:1px solid #e4d7bb;border-radius:12px;padding:18px 22px;margin:16px 0}.baseline-nudge strong{font:700 15px 'Manrope'}.baseline-nudge p{font-size:12px;color:#675f50;margin:4px 0 0}.baseline-nudge a{font-size:13px;font-weight:700;white-space:nowrap;color:var(--forest)}
.compact-progress{background:var(--paper);border:1px solid var(--line);border-radius:14px;padding:20px 24px;margin-top:16px;display:grid;grid-template-columns:1fr auto 1fr;align-items:center;gap:20px}.compact-progress strong,.compact-progress small,.streak-mini span,.streak-mini small{display:block}.compact-progress strong{font:800 19px 'Manrope';margin:4px 0}.compact-progress small{font-size:11px;color:var(--muted)}.streak-mini{text-align:right;font-size:13px;font-weight:700}.week-dots{display:flex;gap:7px}.week-dots span{width:11px;height:11px;border-radius:50%;background:#d9dfd7}.week-dots span.complete{background:#3b785a}.week-dots span.missed{background:#dab788}
.guided-head{text-align:center;margin-bottom:20px}.guided-head .back{display:block;text-align:left;font-size:13px;color:var(--muted);margin-bottom:20px}.guided-head h1{font:800 clamp(30px,5vw,46px)/1.1 'Manrope';letter-spacing:-.04em;margin:8px 0}.guided-head p{color:var(--muted);margin:0}.guided-progress{max-width:780px;margin:0 auto 18px}.guided-progress>div:first-child{display:flex;justify-content:space-between;font-size:13px;margin-bottom:9px}.guided-progress span{color:var(--muted)}.guided-track,.journey-track{height:8px;background:#dce3d9;border-radius:9px;overflow:hidden}.guided-track span,.journey-track span{display:block;height:100%;background:#5f9c73;border-radius:9px;transition:width .25s}
.guided-card{max-width:780px;margin:0 auto;background:var(--paper);border:1px solid var(--line);border-radius:17px;padding:32px;box-shadow:0 9px 26px #173c3408}.guided-card h2{font:800 clamp(27px,4vw,36px)/1.12 'Manrope';margin:10px 0 5px}.prescription{display:block;color:#3e7054;font-size:15px}.guided-card .cue{font-size:15px;line-height:1.55;margin:22px 0}.set-guide{display:flex;align-items:center;justify-content:space-between;border-top:1px solid var(--line);padding-top:18px;margin-top:20px;gap:12px}.set-guide>span{font-size:10px;font-weight:800;letter-spacing:.1em;color:var(--muted)}.set-guide>div{display:flex;gap:8px;flex-wrap:wrap}.set-pill{width:30px;height:30px;border-radius:50%;background:#e9ece5;display:grid;place-items:center;font-size:12px;font-weight:700}.set-pill.complete{background:#457a5c;color:#fff}.set-prompt{color:var(--muted);font-size:14px}.set-done{width:100%;padding:15px!important;font-size:16px;margin:12px 0}.timer{display:flex;justify-content:space-between;align-items:center;background:#edf3e9;padding:14px 16px;border-radius:9px}.timer span{font:800 26px 'Manrope'}.exercise-finished{background:#e5f0e6;color:#315c41;padding:14px;border-radius:9px;margin:18px 0;font-weight:700}.log-details{border-top:1px solid var(--line);padding-top:16px;margin-top:16px}.log-details summary{cursor:pointer;color:#426d52;font-size:13px;font-weight:700}.guided-log-row{display:flex;gap:12px;align-items:end;flex-wrap:wrap;margin-top:14px}.guided-log-row strong{font-size:12px;min-width:42px;padding-bottom:9px}.guided-log-row label{font-size:11px;color:var(--muted);display:flex;flex:1;min-width:110px;flex-direction:column;gap:4px}.guided-log-row input{width:100%;padding:9px;border:1px solid var(--line);border-radius:7px;background:#faf9f5}.guided-actions{max-width:780px;margin:18px auto 0;display:flex;justify-content:space-between;gap:12px}.guided-actions button{min-width:135px}.text-finish{display:block;margin:18px auto 0;border:0;background:none;color:#5e6e66;text-decoration:underline;font-size:12px}
.finish-screen{max-width:660px;text-align:center;margin:6vh auto 0;background:var(--paper);border:1px solid var(--line);border-radius:20px;padding:40px}.finish-icon{width:72px;height:72px;border-radius:50%;background:#dfeee2;color:#2d7248;font-size:39px;display:grid;place-items:center;margin:0 auto 22px;animation:pop-in .35s ease-out}.finish-screen h1{font:800 clamp(31px,5vw,43px)/1.1 'Manrope';letter-spacing:-.04em;margin:10px 0}.finish-screen p{color:var(--muted);line-height:1.55}.finish-summary{display:flex;flex-direction:column;background:#e6eee3;padding:18px;border-radius:12px;margin:25px 0}.finish-summary strong{font:800 29px 'Manrope'}.finish-summary span{font-size:12px}.finish-actions{display:flex;justify-content:center;gap:10px;margin-top:20px}.finish-screen .next-up{font-weight:700;color:var(--forest)}@keyframes pop-in{from{transform:scale(.65);opacity:0}to{transform:scale(1);opacity:1}}@media(prefers-reduced-motion:reduce){.finish-icon{animation:none}}
.journey{margin:18px 0}.journey h2{margin:8px 0}.journey p{color:var(--muted);font-size:13px}.journey-track{margin-top:20px}.journey-milestones{display:flex;justify-content:space-between;color:var(--muted);font-size:11px;margin-top:8px}.outcome-spotlight{background:#e5eee3;border-radius:14px;padding:23px;margin:16px 0}.outcome-spotlight strong{display:block;font:800 22px 'Manrope';margin:7px 0}.outcome-spotlight p{margin:0;color:#4d6655}.next-checkpoint{background:#edf2e9;padding:15px;border-radius:9px;color:#4d6655}.start-date{display:flex;justify-content:space-between;align-items:center;gap:10px;margin:15px 0}.settings-stack .panel p{font-size:13px;line-height:1.5;color:var(--muted)}.confirm-buttons{display:flex;gap:8px}
@media(max-width:850px){.page-content{padding-bottom:105px}.today-hero{min-height:0;padding:24px}.compact-progress{grid-template-columns:1fr auto}.streak-mini{grid-column:1/-1;text-align:left;border-top:1px solid var(--line);padding-top:12px}.section-title{margin-top:28px}.guided-card{padding:23px}.guided-actions{margin-bottom:12px}.finish-screen{margin:0 auto;padding:28px 20px}.baseline-nudge{align-items:flex-start;flex-direction:column}}
@media(max-width:420px){.page-head{gap:10px}.week-chip{min-width:104px;padding:12px}.page-head h1{font-size:30px}.guided-actions button{min-width:0;flex:1}.guided-card{padding:21px 17px}.finish-actions{flex-direction:column}.danger-zone{align-items:flex-start;flex-direction:column;gap:14px}}

.daily-actions{display:flex;flex-wrap:wrap;gap:12px;align-items:center}.rest-action{background:transparent;color:#e4efe4;border:1px solid #8da99b}.light-action{display:block;background:transparent;color:#e4efe4;border:0;padding:16px 0;text-align:left;text-decoration:underline;text-underline-offset:4px}.today-hero .rest-help{font-size:12px;margin:16px 0 0;max-width:580px}.week-dots span.rest,.status-dot.rest{background:#91a7c5}.week-dots span.rest{box-shadow:inset 0 0 0 2px #dfe7f1}
.brand-mark{border:0;overflow:hidden}.brand-mark img{display:block;width:100%;height:100%;object-fit:cover}

.notification-actions{flex-wrap:wrap;margin:16px 0}.reminder-zone{font-size:12px;color:var(--muted)}