:root{color:#193244;font-synthesis:none;background:#f7faf7;font-family:Inter,ui-sans-serif,system-ui,-apple-system,BlinkMacSystemFont,Segoe UI,sans-serif}*{box-sizing:border-box}body{min-width:320px;margin:0}button,input,textarea{font:inherit}button{cursor:pointer}:root{--navy:#12324b;--green:#23725e;--gold:#d8b265;--cream:#f7faf7;--ink:#193244;--muted:#607482;--line:#d9e3df;--danger:#a63a36}button{background:var(--navy);color:#fff;border:0;border-radius:12px;min-height:44px;padding:10px 14px;font-weight:700}button:disabled{opacity:.5;cursor:not-allowed}button:focus-visible,input:focus-visible,textarea:focus-visible{outline:3px solid var(--gold);outline-offset:2px}.app-shell{max-width:760px;margin:auto;padding:0 16px 88px}header{justify-content:space-between;align-items:center;padding:20px 0 15px;display:flex}.brand-mark{letter-spacing:-.7px;color:var(--navy);font-size:21px;line-height:.9;display:grid}.brand-mark strong{color:var(--green);font-size:27px}.offline-mark{color:var(--muted);font-size:12px}main{padding-bottom:20px}h1{letter-spacing:-1.1px;color:var(--navy);margin:4px 0 10px;font-size:32px}h2{color:var(--navy);margin-top:28px;font-size:20px}h3{color:var(--navy);margin:0}p,li{line-height:1.52}.lead{color:var(--muted);margin-top:0}.eyebrow{color:var(--green);letter-spacing:1.2px;text-transform:uppercase;margin:0;font-size:12px;font-weight:800}nav{z-index:2;border-top:1px solid var(--line);padding:7px max(9px, env(safe-area-inset-right)) calc(7px + env(safe-area-inset-bottom)) max(9px, env(safe-area-inset-left));background:#fffffff5;grid-template-columns:repeat(6,1fr);display:grid;position:fixed;bottom:0;left:0;right:0;box-shadow:0 -4px 20px #12324b0f}nav button{min-width:0;min-height:51px;color:var(--muted);background:0 0;place-items:center;gap:2px;padding:4px 1px;font-size:10px;display:grid}nav button.active{color:var(--green)}.today-goal,.exercise-card,.nutrition-card,.video-card,.settings-card,.checkin-card,.log-list article{border:1px solid var(--line);background:#fff;border-radius:16px;margin:13px 0;padding:16px;box-shadow:0 4px 14px #12324b09}.today-goal{grid-template-columns:1fr 2fr;gap:7px;display:grid}.today-goal strong{color:var(--green)}.today-goal span{color:var(--ink)}.schedule-grid{grid-template-columns:repeat(2,1fr);gap:8px;display:grid}.schedule-grid article,.week-dose{border:1px solid var(--line);background:#fff;border-radius:12px;gap:4px;padding:12px;display:grid}.schedule-grid strong,.week-dose strong{color:var(--navy)}.schedule-grid span,.week-dose span{color:var(--muted);font-size:13px;line-height:1.4}.week-dose{margin:8px 0}.week-dose.current{border:2px solid var(--green);background:#e8f4ee}.dose-grid{background:#e7f2ec;border-radius:12px;grid-template-columns:repeat(3,1fr);gap:8px;margin-top:14px;padding:12px;display:grid}.dose-grid div{gap:2px;display:grid}.dose-grid span{color:var(--green);text-transform:uppercase;font-size:11px;font-weight:800}.dose-grid strong{color:var(--navy);font-size:25px}.dose-grid p{grid-column:1/-1;margin:3px 0 0;font-size:13px}.timer-note,.physio-note{color:var(--muted);margin:13px 0 0;font-size:13px}.physio-note{color:#70500d;background:#fff5dc;border-radius:9px;padding:10px}form{gap:14px;margin:20px 0;display:grid}label{color:var(--ink);gap:6px;font-weight:650;display:grid}label:has(input[type=checkbox]){align-items:center;gap:9px;display:flex}input:not([type=checkbox]),textarea{width:100%;color:var(--ink);background:#fff;border:1px solid #b6c7c1;border-radius:10px;padding:11px}textarea{resize:vertical;min-height:80px}.two-cols,.pain-grid{grid-template-columns:1fr 1fr;gap:10px;display:grid}.pain-grid{grid-template-columns:repeat(3,1fr)}.checkin-card h2{margin:5px 0}.pain-rule{border-left:5px solid var(--muted);background:#edf3f1;border-radius:15px;margin:18px 0;padding:15px}.pain-rule p{margin:5px 0}.pain-rule small{color:#405463}.pain-rule.good{border-color:var(--green);background:#e8f4ee}.pain-rule.caution{background:#fff5dc;border-color:#bd7b17}.pain-rule.neutral{border-color:var(--navy)}.avoid{border:1px dashed #aab9b4;border-radius:12px;padding:13px}.avoid summary,summary{cursor:pointer;font-weight:700}.card-title{flex-wrap:wrap;justify-content:space-between;align-items:start;gap:8px;display:flex}.tag{color:#845a08;background:#fff1cf;border-radius:999px;padding:4px 7px;font-size:11px;font-weight:800}.tag.released{color:#17624c;background:#ddf2e8}.clearance{border-top:1px solid var(--line);margin-top:15px;padding-top:12px;font-size:14px}.exercise-card ol,.exercise-card ul,.nutrition-card ul{padding-left:20px}.video-card iframe{aspect-ratio:16/9;border:0;border-radius:10px;width:100%;margin:12px 0}.video-card a{color:var(--green);font-weight:700}.video-fallback{background:#eef3f1;border-radius:10px;margin:12px 0;padding:16px}.video-fallback p{margin-bottom:0}.week-picker{grid-template-columns:repeat(4,1fr);gap:7px;display:grid}.week-picker button{color:var(--navy);background:#e5eeea;padding:8px;font-size:12px}.week-picker button.active{background:var(--green);color:#fff}.log-list{gap:8px;display:grid}.log-list article{gap:5px;margin:0;display:grid}.log-list span{color:var(--muted)}.exercise-video .video-card{background:#f8fbf9;margin:17px 0 0;padding:13px}.exercise-video .video-card h3{font-size:16px}.exercise-timer{background:#e7f2ec;border:1px solid #c6ddd1;border-radius:12px;justify-content:space-between;align-items:center;gap:12px;margin-top:14px;padding:13px;display:flex}.exercise-timer>div:first-child{gap:1px;display:grid}.exercise-timer span{color:var(--green);text-transform:uppercase;letter-spacing:.8px;font-size:12px;font-weight:800}.exercise-timer strong{font-variant-numeric:tabular-nums;color:var(--navy);letter-spacing:1px;font-size:28px}.timer-actions{gap:7px;display:flex}.timer-actions button{min-height:40px;padding:8px 11px}.secondary-button{color:var(--navy);background:#fff;border:1px solid #abc1b7}.file-label{border:1px dashed #9aafa7;border-radius:10px;padding:12px}.file-label input{border:0;padding:0}.backup-preview{background:#e8f4ee;border-radius:10px;padding:13px}.text-button{color:var(--navy);background:0 0;padding-left:0}.danger{border-color:#eab8b7}.danger button{background:var(--danger)}.pin-gate{background:radial-gradient(circle at top,#dcebe5,#f7faf7 55%);place-items:center;min-height:100dvh;padding:20px;display:grid}.pin-card{border:1px solid var(--line);background:#fff;border-radius:22px;max-width:420px;padding:25px;box-shadow:0 14px 40px #12324b1f}.pin-card h1{margin-top:5px}.pin-card .error{min-height:1.4em;color:var(--danger);margin:0}.update-prompt{z-index:3;background:var(--navy);color:#fff;border-radius:14px;flex-wrap:wrap;align-items:center;gap:8px;max-width:480px;margin:auto;padding:13px;display:flex;position:fixed;bottom:84px;left:16px;right:16px;box-shadow:0 8px 30px #0003}.update-prompt span{flex:160px}.update-prompt button{background:var(--gold);color:var(--navy)}.update-prompt .text-button{color:#fff;background:0 0}@media (width>=600px){.app-shell{padding:0 24px 30px}nav{box-shadow:none;background:0 0;border:0;order:-1;grid-template-columns:repeat(6,max-content);justify-content:start;gap:6px;padding:16px 0;position:static}nav button{min-height:44px;padding:8px 11px;font-size:13px;display:flex}nav button.active{background:#e3f0ea}.app-shell{flex-direction:column;display:flex}}@media (width<=390px){.exercise-timer{flex-direction:column;align-items:stretch}.timer-actions{grid-template-columns:1fr 1fr;display:grid}.timer-actions button{width:100%}.schedule-grid,.pain-grid{grid-template-columns:1fr}.dose-grid strong{font-size:22px}}@media (prefers-reduced-motion:reduce){*,:before,:after{scroll-behavior:auto!important;transition:none!important;animation:none!important}}