:root {
  --ink: #14201d;
  --muted: #61706b;
  --paper: #f7f4ec;
  --surface: #fffaf1;
  --line: rgba(20, 32, 29, 0.14);
  --green: #1f8a62;
  --green-deep: #0d5a42;
  --coral: #e86f51;
  --blue: #2867b2;
  --amber: #dca33a;
  --white: #ffffff;
  --shadow: 0 22px 60px rgba(20, 32, 29, 0.16);
  --radius: 8px;
  --hero-image: url("assets/images/hero-training.png");
  --recovery-image: url("assets/images/recovery-mobility.png");
  --nutrition-image: url("assets/images/nutrition-recovery.png");
  --squat-image: url("assets/images/movement-squat.png");
  --hinge-image: url("assets/images/movement-hip-hinge.png");
  --pushup-image: url("assets/images/movement-pushup.png");
  --band-row-image: url("assets/images/movement-band-row.png");
  --plank-image: url("assets/images/movement-plank.png");
  --lunge-image: url("assets/images/movement-lunge.png");
  --dumbbell-press-image: url("assets/images/movement-dumbbell-press.png");
  --kettlebell-swing-image: url("assets/images/movement-kettlebell-swing.png");
  --dead-bug-image: url("assets/images/movement-dead-bug.png");
  --farmer-carry-image: url("assets/images/movement-farmer-carry.png");
  --calf-raise-image: url("assets/images/movement-calf-raise.png");
  --shoulder-mobility-image: url("assets/images/movement-shoulder-mobility.png");
}

* {
  box-sizing: border-box;
}

html {
  scroll-behavior: smooth;
}

body {
  margin: 0;
  color: var(--ink);
  font-family:
    Inter,
    system-ui,
    -apple-system,
    BlinkMacSystemFont,
    "Segoe UI",
    sans-serif;
  background: var(--paper);
  line-height: 1.6;
}

a {
  color: inherit;
  text-decoration: none;
}

button,
input,
select {
  font: inherit;
}

.sr-only {
  position: absolute;
  width: 1px;
  height: 1px;
  padding: 0;
  margin: -1px;
  overflow: hidden;
  clip: rect(0, 0, 0, 0);
  white-space: nowrap;
  border: 0;
}

.site-header {
  position: sticky;
  top: 0;
  z-index: 20;
  display: grid;
  grid-template-columns: auto 1fr auto;
  align-items: center;
  min-height: 72px;
  padding: 0 5vw;
  background: rgba(247, 244, 236, 0.9);
  border-bottom: 1px solid transparent;
  backdrop-filter: blur(16px);
  transition:
    border-color 160ms ease,
    box-shadow 160ms ease;
}

.site-header.is-scrolled {
  border-color: var(--line);
  box-shadow: 0 12px 34px rgba(20, 32, 29, 0.08);
}

.brand {
  display: inline-flex;
  align-items: center;
  gap: 12px;
  min-width: 0;
  font-weight: 800;
}

.brand-mark {
  display: grid;
  width: 40px;
  height: 40px;
  place-items: center;
  color: var(--white);
  background: var(--ink);
  border-radius: var(--radius);
}

.brand-name {
  white-space: nowrap;
}

.site-nav {
  display: flex;
  justify-content: center;
  gap: clamp(16px, 3vw, 36px);
  color: rgba(20, 32, 29, 0.78);
  font-size: 0.94rem;
  font-weight: 700;
}

.site-nav a {
  position: relative;
  padding: 8px 0;
}

.site-nav a::after {
  position: absolute;
  right: 0;
  bottom: 2px;
  left: 0;
  height: 2px;
  content: "";
  background: var(--green);
  transform: scaleX(0);
  transform-origin: left;
  transition: transform 160ms ease;
}

.site-nav a:hover::after,
.site-nav a:focus-visible::after {
  transform: scaleX(1);
}

.header-action {
  display: inline-flex;
  align-items: center;
  justify-content: center;
  min-height: 42px;
  padding: 0 18px;
  color: var(--white);
  font-size: 0.92rem;
  font-weight: 800;
  background: var(--ink);
  border-radius: var(--radius);
}

.header-tools {
  display: inline-flex;
  align-items: center;
  gap: 10px;
  justify-content: end;
}

.language-select select {
  min-height: 42px;
  padding: 0 10px;
  color: var(--ink);
  font-weight: 900;
  background: var(--white);
  border: 1px solid var(--line);
  border-radius: var(--radius);
}

.nav-toggle {
  display: none;
  width: 42px;
  height: 42px;
  padding: 0;
  background: var(--white);
  border: 1px solid var(--line);
  border-radius: var(--radius);
}

.nav-toggle span:not(.sr-only) {
  display: block;
  width: 18px;
  height: 2px;
  margin: 5px auto;
  background: var(--ink);
}

.hero {
  position: relative;
  isolation: isolate;
  display: grid;
  min-height: min(820px, 82svh);
  padding: clamp(88px, 11vw, 142px) 5vw clamp(36px, 7vw, 72px);
  overflow: hidden;
  color: var(--white);
  background-color: #1e2f2a;
  background-image:
    linear-gradient(90deg, rgba(10, 20, 18, 0.88) 0%, rgba(10, 20, 18, 0.62) 48%, rgba(10, 20, 18, 0.16) 100%),
    var(--hero-image);
  background-repeat: no-repeat;
  background-position: center;
  background-size: cover;
}

.library-hero {
  padding: clamp(92px, 12vw, 150px) 5vw clamp(58px, 8vw, 96px);
  color: var(--white);
  background-color: #17231f;
  background-image:
    linear-gradient(90deg, rgba(10, 20, 18, 0.88), rgba(10, 20, 18, 0.58)),
    var(--conditioning-image, url("assets/images/conditioning-class.png"));
  background-repeat: no-repeat;
  background-position: center;
  background-size: cover;
}

.library-hero p {
  max-width: 760px;
  color: rgba(255, 255, 255, 0.86);
  font-size: clamp(1.05rem, 2vw, 1.28rem);
}

.library-hero .eyebrow {
  color: #b6f3d6;
}

.hero::after {
  position: absolute;
  inset: auto 0 0;
  height: 30%;
  pointer-events: none;
  content: "";
  background: linear-gradient(180deg, transparent, rgba(247, 244, 236, 0.88));
  z-index: -1;
}

.hero-content {
  width: min(820px, 100%);
  align-self: center;
  text-shadow: 0 2px 22px rgba(0, 0, 0, 0.22);
}

.eyebrow {
  margin: 0 0 12px;
  color: var(--green);
  font-size: 0.78rem;
  font-weight: 900;
  letter-spacing: 0.12em;
  text-transform: uppercase;
}

.hero .eyebrow {
  color: #b6f3d6;
}

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

h1 {
  max-width: none;
  margin-bottom: 20px;
  font-size: clamp(3.5rem, 9vw, 8.4rem);
  line-height: 0.92;
  letter-spacing: 0;
}

.title-line {
  display: block;
  white-space: nowrap;
}

h2 {
  margin-bottom: 16px;
  font-size: clamp(2rem, 5vw, 4.4rem);
  line-height: 1;
  letter-spacing: 0;
}

h3 {
  margin-bottom: 10px;
  font-size: clamp(1.16rem, 2vw, 1.45rem);
  line-height: 1.15;
  letter-spacing: 0;
}

.hero-copy {
  max-width: 720px;
  margin-bottom: 30px;
  color: rgba(255, 255, 255, 0.9);
  font-size: clamp(1.05rem, 2vw, 1.34rem);
}

.hero-actions,
.footer-links {
  display: flex;
  flex-wrap: wrap;
  gap: 12px;
}

.button {
  display: inline-flex;
  align-items: center;
  justify-content: center;
  min-height: 48px;
  padding: 0 22px;
  font-weight: 900;
  border: 1px solid transparent;
  border-radius: var(--radius);
  cursor: pointer;
  transition:
    transform 160ms ease,
    box-shadow 160ms ease,
    background 160ms ease;
}

.button:hover,
.button:focus-visible {
  transform: translateY(-2px);
}

.button-primary {
  color: var(--white);
  background: var(--green);
  box-shadow: 0 16px 34px rgba(31, 138, 98, 0.24);
}

.button-primary:hover,
.button-primary:focus-visible {
  background: var(--green-deep);
}

.button-ghost {
  color: var(--white);
  background: rgba(255, 255, 255, 0.14);
  border-color: rgba(255, 255, 255, 0.36);
  backdrop-filter: blur(12px);
}

.hero-metrics {
  align-self: end;
  display: grid;
  grid-template-columns: repeat(3, minmax(0, 1fr));
  width: min(640px, 100%);
  margin-top: 44px;
  border: 1px solid rgba(255, 255, 255, 0.26);
  border-radius: var(--radius);
  background: rgba(255, 255, 255, 0.12);
  backdrop-filter: blur(18px);
}

.hero-metrics div {
  min-width: 0;
  padding: 18px;
}

.hero-metrics div + div {
  border-left: 1px solid rgba(255, 255, 255, 0.22);
}

.hero-metrics strong,
.hero-metrics span {
  display: block;
}

.hero-metrics strong {
  font-size: clamp(1.6rem, 4vw, 2.5rem);
  line-height: 1;
}

.hero-metrics span {
  margin-top: 6px;
  color: rgba(255, 255, 255, 0.78);
  font-size: 0.88rem;
}

.signal-band {
  display: grid;
  grid-template-columns: repeat(3, minmax(0, 1fr));
  gap: 1px;
  background: var(--line);
  border-bottom: 1px solid var(--line);
}

.signal-item {
  padding: clamp(22px, 4vw, 46px) 5vw;
  background: var(--paper);
}

.signal-item span {
  display: inline-block;
  margin-bottom: 18px;
  color: var(--coral);
  font-weight: 900;
}

.signal-item strong {
  display: block;
  margin-bottom: 8px;
  font-size: 1.12rem;
}

.signal-item p,
.section-heading p,
.movement-body p,
.movement-body li,
.movement-body small,
.timeline p,
.split-copy > p,
.recovery-list span,
.planner-copy p,
.safety-grid p {
  color: var(--muted);
}

.section {
  padding: clamp(64px, 9vw, 118px) 5vw;
}

.section-heading {
  display: grid;
  grid-template-columns: minmax(0, 0.95fr) minmax(280px, 0.7fr);
  gap: clamp(28px, 5vw, 72px);
  align-items: end;
  margin-bottom: clamp(34px, 5vw, 58px);
}

.section-heading h2,
.section-heading p:last-child {
  margin-bottom: 0;
}

.section-heading p:last-child,
.split-copy > p,
.planner-copy p {
  font-size: 1.04rem;
}

.heading-side {
  display: grid;
  gap: 18px;
  justify-items: start;
}

.heading-side p {
  margin-bottom: 0;
}

.section-link {
  display: inline-flex;
  align-items: center;
  justify-content: center;
  min-height: 42px;
  padding: 0 16px;
  color: var(--white);
  font-weight: 900;
  background: var(--ink);
  border-radius: var(--radius);
}

.section-heading.compact {
  display: block;
  max-width: 780px;
}

.movement-grid {
  display: grid;
  grid-template-columns: repeat(4, minmax(0, 1fr));
  gap: 16px;
}

.preview-grid {
  grid-template-columns: repeat(4, minmax(0, 1fr));
}

.movement-card,
.timeline article,
.safety-grid article {
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: var(--radius);
  box-shadow: 0 12px 32px rgba(20, 32, 29, 0.07);
}

.movement-card {
  display: grid;
  overflow: hidden;
}

.movement-image {
  min-height: 210px;
  background-color: #dbe8dc;
  background-repeat: no-repeat;
  background-position: center;
  background-size: cover;
}

.image-squat {
  background-image:
    linear-gradient(180deg, rgba(20, 32, 29, 0.04), rgba(20, 32, 29, 0.16)),
    var(--squat-image);
}

.image-hip-hinge {
  background-image:
    linear-gradient(180deg, rgba(20, 32, 29, 0.04), rgba(20, 32, 29, 0.16)),
    var(--hinge-image);
}

.image-pushup {
  background-image:
    linear-gradient(180deg, rgba(20, 32, 29, 0.04), rgba(20, 32, 29, 0.18)),
    var(--pushup-image);
}

.image-band-row {
  background-image:
    linear-gradient(180deg, rgba(20, 32, 29, 0.04), rgba(20, 32, 29, 0.18)),
    var(--band-row-image);
}

.image-plank {
  background-image:
    linear-gradient(180deg, rgba(20, 32, 29, 0.04), rgba(20, 32, 29, 0.18)),
    var(--plank-image);
}

.image-lunge {
  background-image:
    linear-gradient(180deg, rgba(20, 32, 29, 0.04), rgba(20, 32, 29, 0.18)),
    var(--lunge-image);
}

.image-dumbbell-press {
  background-image:
    linear-gradient(180deg, rgba(20, 32, 29, 0.04), rgba(20, 32, 29, 0.18)),
    var(--dumbbell-press-image);
}

.image-kettlebell-swing {
  background-image:
    linear-gradient(180deg, rgba(20, 32, 29, 0.04), rgba(20, 32, 29, 0.18)),
    var(--kettlebell-swing-image);
}

.image-dead-bug {
  background-image:
    linear-gradient(180deg, rgba(20, 32, 29, 0.04), rgba(20, 32, 29, 0.18)),
    var(--dead-bug-image);
}

.image-farmer-carry {
  background-image:
    linear-gradient(180deg, rgba(20, 32, 29, 0.04), rgba(20, 32, 29, 0.18)),
    var(--farmer-carry-image);
}

.image-calf-raise {
  background-image:
    linear-gradient(180deg, rgba(20, 32, 29, 0.04), rgba(20, 32, 29, 0.18)),
    var(--calf-raise-image);
}

.image-shoulder-mobility {
  background-image:
    linear-gradient(180deg, rgba(20, 32, 29, 0.04), rgba(20, 32, 29, 0.18)),
    var(--shoulder-mobility-image);
}

.image-recovery {
  background-image:
    linear-gradient(180deg, rgba(20, 32, 29, 0.04), rgba(20, 32, 29, 0.16)),
    var(--recovery-image);
}

.movement-body {
  display: grid;
  align-content: start;
  padding: 24px;
}

.tag {
  display: inline-flex;
  width: fit-content;
  margin-bottom: 14px;
  padding: 5px 10px;
  color: var(--green-deep);
  font-size: 0.78rem;
  font-weight: 900;
  background: rgba(31, 138, 98, 0.12);
  border-radius: 999px;
}

.tag-warm {
  color: #9b3c28;
  background: rgba(232, 111, 81, 0.14);
}

.tag-cool {
  color: #204f88;
  background: rgba(40, 103, 178, 0.14);
}

.tag-blue {
  color: #204f88;
  background: rgba(40, 103, 178, 0.14);
}

.movement-body ol {
  display: grid;
  gap: 7px;
  margin: 14px 0 16px;
  padding-left: 20px;
}

.movement-body small {
  display: block;
  padding-top: 14px;
  border-top: 1px solid var(--line);
}

.roadmap,
.meal-zone,
.safety,
.alt-section {
  background: #edf2ec;
  border-top: 1px solid var(--line);
  border-bottom: 1px solid var(--line);
}

.timeline {
  display: grid;
  grid-template-columns: repeat(4, minmax(0, 1fr));
  gap: 14px;
}

.timeline article {
  position: relative;
  min-height: 220px;
  padding: 26px;
  overflow: hidden;
}

.timeline article::before {
  position: absolute;
  top: 0;
  left: 0;
  width: 100%;
  height: 6px;
  content: "";
  background: var(--green);
}

.timeline article:nth-child(2)::before {
  background: var(--coral);
}

.timeline article:nth-child(3)::before {
  background: var(--blue);
}

.timeline article:nth-child(4)::before {
  background: var(--amber);
}

.timeline span {
  display: inline-block;
  margin-bottom: 34px;
  color: rgba(20, 32, 29, 0.34);
  font-size: 3rem;
  font-weight: 900;
  line-height: 1;
}

.split-section {
  display: grid;
  grid-template-columns: minmax(280px, 0.9fr) minmax(0, 0.95fr);
  gap: clamp(34px, 6vw, 86px);
  align-items: center;
}

.split-media {
  min-height: clamp(420px, 52vw, 700px);
  background-color: #e7dfd0;
  background-repeat: no-repeat;
  background-position: center;
  background-size: cover;
  border-radius: var(--radius);
  box-shadow: var(--shadow);
}

.nutrition-media {
  background-image:
    linear-gradient(180deg, rgba(20, 32, 29, 0.02), rgba(20, 32, 29, 0.18)),
    var(--nutrition-image);
}

.split-copy {
  max-width: 620px;
}

.recovery-list {
  display: grid;
  gap: 14px;
  margin-top: 30px;
}

.recovery-list div {
  display: grid;
  grid-template-columns: minmax(120px, 0.36fr) 1fr;
  gap: 16px;
  padding: 16px 0;
  border-top: 1px solid var(--line);
}

.recovery-list strong {
  color: var(--ink);
}

.planner-zone {
  display: grid;
  grid-template-columns: minmax(0, 0.86fr) minmax(320px, 0.82fr);
  gap: clamp(30px, 5vw, 72px);
  align-items: start;
}

.planner-copy {
  position: sticky;
  top: 100px;
}

.planner-panel {
  display: grid;
  gap: 18px;
  padding: clamp(24px, 4vw, 40px);
  background: var(--ink);
  border-radius: var(--radius);
  box-shadow: var(--shadow);
}

.planner-panel label {
  display: grid;
  gap: 8px;
  color: var(--white);
  font-weight: 800;
}

.planner-panel input,
.planner-panel select {
  width: 100%;
  min-height: 48px;
  padding: 0 14px;
  color: var(--ink);
  background: var(--surface);
  border: 1px solid rgba(255, 255, 255, 0.2);
  border-radius: var(--radius);
}

.plan-result {
  display: grid;
  gap: 8px;
  min-height: 142px;
  padding: 20px;
  color: var(--white);
  background: rgba(255, 255, 255, 0.1);
  border: 1px solid rgba(255, 255, 255, 0.16);
  border-radius: var(--radius);
}

.plan-result span {
  color: rgba(255, 255, 255, 0.78);
}

.rich-result {
  gap: 14px;
}

.rich-result ul {
  display: grid;
  gap: 8px;
  margin: 0;
  padding-left: 18px;
  color: rgba(255, 255, 255, 0.8);
}

.meal-panel {
  background: var(--green-deep);
}

.safety-grid {
  display: grid;
  grid-template-columns: repeat(3, minmax(0, 1fr));
  gap: 14px;
  margin-top: 36px;
}

.safety-grid article {
  padding: 24px;
}

.safety-grid strong {
  display: block;
  margin-bottom: 8px;
  font-size: 1.1rem;
}

.safety-grid p {
  margin-bottom: 0;
}

.site-footer {
  display: grid;
  grid-template-columns: 1fr auto auto;
  gap: 24px;
  align-items: center;
  padding: 34px 5vw;
  color: rgba(255, 255, 255, 0.78);
  background: var(--ink);
}

.site-footer strong {
  display: block;
  color: var(--white);
  margin-bottom: 4px;
}

.site-footer p {
  margin-bottom: 0;
}

.footer-links a {
  color: var(--white);
  font-weight: 800;
}

@media (max-width: 1180px) {
  .movement-grid {
    grid-template-columns: repeat(2, minmax(0, 1fr));
  }
}

@media (max-width: 980px) {
  .site-header {
    grid-template-columns: 1fr auto;
  }

  .nav-toggle {
    display: block;
  }

  .site-nav,
  .header-tools {
    display: none;
  }

  .site-nav.is-open {
    position: absolute;
    top: 72px;
    right: 5vw;
    left: 5vw;
    display: grid;
    gap: 6px;
    justify-content: stretch;
    padding: 14px;
    background: rgba(255, 250, 241, 0.96);
    border: 1px solid var(--line);
    border-radius: var(--radius);
    box-shadow: var(--shadow);
  }

  .site-nav.is-open a {
    padding: 12px 8px;
  }

  .section-heading,
  .timeline,
  .split-section,
  .planner-zone,
  .safety-grid,
  .site-footer {
    grid-template-columns: 1fr;
  }

  .planner-copy {
    position: static;
  }
}

@media (max-width: 720px) {
  .site-header {
    min-height: 64px;
  }

  .brand-name {
    max-width: 58vw;
    overflow: hidden;
    text-overflow: ellipsis;
  }

  .hero {
    min-height: 78svh;
    padding-top: 82px;
    background-position: 58% center;
  }

  h1 {
    font-size: clamp(3rem, 15vw, 5.2rem);
  }

  h2 {
    font-size: clamp(2rem, 12vw, 3.2rem);
  }

  .hero-metrics,
  .signal-band,
  .movement-grid {
    grid-template-columns: 1fr;
  }

  .hero-metrics div + div {
    border-top: 1px solid rgba(255, 255, 255, 0.22);
    border-left: 0;
  }

  .signal-item {
    padding: 28px 5vw;
  }

  .movement-image {
    min-height: 220px;
  }

  .timeline article {
    min-height: auto;
  }

  .split-media {
    min-height: 360px;
  }

  .recovery-list div {
    grid-template-columns: 1fr;
    gap: 4px;
  }

  .planner-panel,
  .movement-body,
  .safety-grid article {
    padding: 22px;
  }

  .site-footer {
    align-items: start;
  }
}

@media (prefers-reduced-motion: reduce) {
  *,
  *::before,
  *::after {
    scroll-behavior: auto !important;
    transition-duration: 0.01ms !important;
    animation-duration: 0.01ms !important;
    animation-iteration-count: 1 !important;
  }
}