:root {
  font-family: Inter, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, "Segoe UI", sans-serif;
  color: #f4f7fb;
  background: #070b10;
  --surface: #111820;
  --surface-strong: #0b1118;
  --surface-soft: #17212c;
  --ink: #f4f7fb;
  --muted: #9eabbc;
  --line: #2b3746;
  --teal: #0eb7a7;
  --teal-dark: #5be0d4;
  --ember: #ff5c4d;
  --gold: #d79b36;
  --shadow: 0 28px 80px rgba(0, 0, 0, 0.42);
}

* {
  box-sizing: border-box;
}

body {
  min-width: 320px;
  min-height: 100vh;
  margin: 0;
}

button {
  font: inherit;
}

.app {
  min-height: 100vh;
  padding: 92px 18px 20px;
  background:
    linear-gradient(135deg, rgba(14, 183, 167, 0.08), transparent 28%),
    linear-gradient(180deg, #111820 0%, #070b10 100%);
}

.app-header,
.app-layout {
  max-width: 1440px;
  margin-inline: auto;
}

.app-header {
  position: fixed;
  z-index: 15;
  top: 0;
  left: 0;
  right: 0;
  display: flex;
  align-items: center;
  justify-content: flex-start;
  gap: 18px;
  max-width: none;
  min-height: 68px;
  margin-bottom: 0;
  padding: 10px 18px;
  border-bottom: 1px solid var(--line);
  background: rgba(7, 11, 16, 0.92);
  backdrop-filter: blur(14px);
}

.brand-lockup {
  display: flex;
  align-items: center;
  flex: 0 0 auto;
}

h1,
h2,
h3,
h4,
p {
  margin: 0;
}

h1 {
  font-size: clamp(1.65rem, 3vw, 2.55rem);
  line-height: 0.98;
  letter-spacing: 0;
}

p {
  color: var(--muted);
}

.site-nav {
  display: flex;
  flex-wrap: wrap;
  justify-content: flex-start;
  gap: 8px;
}

.site-nav a,
.site-nav button,
.chip,
.icon-button {
  display: inline-flex;
  align-items: center;
  justify-content: center;
  min-height: 42px;
  border: 1px solid var(--line);
  border-radius: 8px;
  color: var(--ink);
  background: #151e28;
  text-decoration: none;
  cursor: pointer;
  transition: transform 180ms ease, border-color 180ms ease, background 180ms ease, color 180ms ease, box-shadow 180ms ease;
}

.site-nav a,
.site-nav button {
  padding: 0 16px;
  font-weight: 760;
}

.site-nav a[aria-current="page"],
.site-nav button[aria-current="page"] {
  border-color: rgba(14, 183, 167, 0.64);
  color: #041411;
  background: #67eadc;
}

.site-nav a:hover,
.site-nav button:hover,
.chip:hover,
.icon-button:hover {
  transform: translateY(-1px);
  border-color: #9fb0c6;
  box-shadow: 0 10px 22px rgba(0, 0, 0, 0.22);
}

.nav-menu {
  position: relative;
  padding-bottom: 10px;
  margin-bottom: -10px;
}

.nav-dropdown {
  position: absolute;
  top: 100%;
  left: 0;
  z-index: 20;
  display: grid;
  min-width: 190px;
  gap: 6px;
  padding: 8px;
  border: 1px solid var(--line);
  border-radius: 8px;
  background: #0b1118;
  box-shadow: var(--shadow);
  opacity: 0;
  pointer-events: none;
  transform: translateY(-4px);
  transition: opacity 160ms ease, transform 160ms ease;
}

.nav-menu:hover .nav-dropdown,
.nav-menu:focus-within .nav-dropdown,
.nav-menu.open .nav-dropdown {
  opacity: 1;
  pointer-events: auto;
  transform: translateY(0);
}

.nav-dropdown a,
.nav-dropdown button {
  justify-content: flex-start;
  width: 100%;
}

.app-layout {
  display: grid;
  grid-template-columns: minmax(0, 1fr) minmax(360px, 430px);
  gap: 16px;
  align-items: start;
}

.model-shell,
.info-panel {
  min-height: calc(100vh - 132px);
  border: 1px solid var(--line);
  border-radius: 8px;
  background: var(--surface);
  box-shadow: var(--shadow);
}

.model-shell {
  display: flex;
  flex-direction: column;
  min-height: 0;
  overflow: hidden;
}

.model-header {
  display: flex;
  justify-content: space-between;
  align-items: flex-start;
  gap: 16px;
  padding: 18px 20px 0;
}

.model-header h2,
.info-panel h2 {
  font-size: clamp(1.6rem, 3vw, 2.5rem);
  line-height: 1;
  letter-spacing: 0;
}

.view-toggle {
  display: grid;
  grid-template-columns: repeat(2, minmax(76px, 1fr));
  gap: 6px;
  padding: 6px;
  border: 1px solid var(--line);
  border-radius: 8px;
  background: #080d13;
}

.view-toggle-button {
  min-height: 38px;
  border: 0;
  border-radius: 7px;
  color: var(--ink);
  background: transparent;
  cursor: pointer;
  font-weight: 900;
}

.view-toggle-button.active {
  color: #041411;
  background: #67eadc;
}

.stage-wrap {
  display: grid;
  flex: 0 0 auto;
  min-height: 0;
  place-items: center;
  padding: 18px 20px 24px;
}

.stage {
  position: relative;
  width: min(100%, 360px);
  aspect-ratio: 9 / 14;
  user-select: none;
}

.anatomy-stage {
  border-radius: 8px;
  overflow: hidden;
  background: #020404;
  box-shadow: inset 0 0 0 1px rgba(255, 255, 255, 0.05);
}

.anatomy-svg {
  display: block;
  position: absolute;
  inset: 12px;
  width: 100%;
  height: 100%;
  color: #dbeafe;
  opacity: 0;
  transform: scale(0.98);
  transition: opacity 220ms ease, transform 220ms ease;
}

.front-view .anatomy-front,
.back-view .anatomy-back {
  opacity: 1;
  transform: scale(1);
}

.body-base ellipse,
.body-base path {
  fill: #aeb8c5;
  stroke: rgba(242, 247, 255, 0.5);
  stroke-width: 2.2;
  filter: drop-shadow(0 18px 32px rgba(0, 0, 0, 0.38));
}

.map-muscle {
  --region-color: #67eadc;
  cursor: pointer;
  outline: none;
}

.map-muscle path {
  fill: transparent;
  stroke: transparent;
  stroke-width: 2;
  transition: fill 180ms ease, filter 180ms ease, stroke 180ms ease, transform 180ms ease;
}

.map-muscle line {
  stroke: transparent;
  stroke-width: 1.5;
}

.map-muscle text {
  fill: rgba(248, 251, 255, 0.86);
  stroke: rgba(2, 4, 4, 0.64);
  stroke-width: 3;
  paint-order: stroke;
  font-size: 13px;
  font-weight: 900;
  text-anchor: middle;
  pointer-events: none;
  opacity: 0.92;
}

.map-muscle:hover path,
.map-muscle:focus-visible path,
.map-muscle.active path {
  fill: color-mix(in srgb, var(--region-color), transparent 74%);
  stroke: color-mix(in srgb, var(--region-color), white 30%);
  filter: drop-shadow(0 0 16px color-mix(in srgb, var(--region-color), transparent 42%));
}

.map-muscle:hover line,
.map-muscle:focus-visible line,
.map-muscle.active line {
  stroke: color-mix(in srgb, var(--region-color), transparent 35%);
}

.map-muscle.active text {
  fill: #ffffff;
  opacity: 1;
}

.map-muscle[data-muscle="chest"] {
  --region-color: #ff695d;
}

.map-muscle[data-muscle="back"] {
  --region-color: #7bb6ff;
}

.map-muscle[data-muscle="abs"] {
  --region-color: #f6c75a;
}

.map-muscle[data-muscle="biceps"] {
  --region-color: #67eadc;
}

.map-muscle[data-muscle="triceps"] {
  --region-color: #b990ff;
}

.map-muscle[data-muscle="quads"] {
  --region-color: #50df87;
}

.map-muscle[data-muscle="hamstrings"] {
  --region-color: #ff9d45;
}

.map-muscle[data-muscle="calves"] {
  --region-color: #54d6ff;
}

.front-view .anatomy-back,
.back-view .anatomy-front {
  pointer-events: none;
}

.model-loading {
  display: grid;
  width: 100%;
  height: 100%;
  place-items: center;
  color: var(--muted);
  font-weight: 800;
}

.content-section {
  max-width: 1440px;
  margin: 16px auto 0;
  padding: 20px;
  border: 1px solid var(--line);
  border-radius: 8px;
  background: var(--surface);
  box-shadow: var(--shadow);
  scroll-margin-top: 110px;
}

.content-section-header {
  display: flex;
  align-items: flex-end;
  justify-content: space-between;
  gap: 18px;
  margin-bottom: 14px;
}

.content-section-header span {
  color: var(--teal-dark);
  font-size: 0.76rem;
  font-weight: 900;
  text-transform: uppercase;
}

.content-section-header h2 {
  font-size: clamp(1.7rem, 3vw, 2.8rem);
  line-height: 1;
}

.page-stretch-grid {
  padding: 0;
}

.education-page {
  display: grid;
  gap: 20px;
}

.education-section {
  margin-top: 0;
}

.education-section-grid {
  display: grid;
  grid-template-columns: repeat(2, minmax(0, 1fr));
  gap: 12px;
}

.education-topic-card {
  padding: 16px;
  border: 1px solid var(--line);
  border-radius: 8px;
  background: #121b25;
}

.education-topic-card h3 {
  margin-bottom: 8px;
}

.tool-card {
  border-color: rgba(103, 234, 220, 0.22);
  background: #0f1922;
}

.info-panel {
  display: flex;
  flex-direction: column;
  gap: 20px;
  padding: 24px;
}

.panel-topline,
.exercise-header,
.coach-note {
  display: flex;
  align-items: center;
  gap: 8px;
}

.panel-topline {
  justify-content: space-between;
  color: var(--teal-dark);
  font-size: 0.78rem;
  font-weight: 900;
  text-transform: uppercase;
}

.selected-dot {
  width: 16px;
  height: 16px;
  border-radius: 50%;
  background: var(--teal);
}

.selected-heading {
  display: grid;
  grid-template-columns: minmax(0, 1fr) 118px;
  align-items: center;
  gap: 14px;
}

.selected-heading p {
  margin-top: 10px;
}

.muscle-diagram {
  width: 118px;
  height: 155px;
  border: 1px solid var(--line);
  border-radius: 8px;
  background: var(--surface-soft);
}

.mini-map {
  position: relative;
  overflow: hidden;
}

.mini-map::before {
  content: "";
  position: absolute;
  left: 50%;
  top: 10px;
  width: 34px;
  height: 34px;
  border-radius: 50%;
  background: #d9e3ef;
  transform: translateX(-50%);
}

.mini-part {
  position: absolute;
  border-radius: 999px;
  background: #d9e3ef;
}

.mini-part.active {
  background: var(--mini-color, #67eadc);
  box-shadow: 0 0 18px rgba(103, 234, 220, 0.24);
}

.mini-torso {
  left: 39px;
  top: 47px;
  width: 40px;
  height: 58px;
}

.mini-core {
  left: 47px;
  top: 84px;
  width: 24px;
  height: 34px;
}

.mini-left-arm,
.mini-right-arm {
  top: 57px;
  width: 16px;
  height: 62px;
}

.mini-left-arm {
  left: 20px;
}

.mini-right-arm {
  right: 20px;
}

.mini-left-leg,
.mini-right-leg {
  top: 112px;
  width: 17px;
  height: 72px;
}

.mini-left-leg {
  left: 42px;
}

.mini-right-leg {
  right: 42px;
}

.mini-label {
  position: absolute;
  left: 50%;
  bottom: 8px;
  color: var(--teal-dark);
  font-size: 0.7rem;
  font-weight: 900;
  text-transform: uppercase;
  transform: translateX(-50%);
}

.quick-select {
  display: flex;
  flex-wrap: wrap;
  gap: 8px;
}

.chip {
  min-height: 34px;
  padding: 0 10px;
  color: #40506a;
  background: #151e28;
  font-size: 0.88rem;
  font-weight: 780;
}

.chip.active {
  color: #ffffff;
  border-color: var(--teal);
  background: var(--teal);
}

.exercise-header h3 {
  font-size: 1.08rem;
}

.exercise-header {
  align-items: center;
  justify-content: space-between;
  flex-wrap: wrap;
}

.exercise-header > div {
  display: flex;
  align-items: center;
  gap: 8px;
}

.sort-control {
  display: inline-flex;
  align-items: center;
  gap: 8px;
  color: var(--muted);
  font-size: 0.82rem;
  font-weight: 800;
}

.sort-control select {
  min-height: 36px;
  border: 1px solid var(--line);
  border-radius: 8px;
  color: var(--ink);
  background: #0d141c;
  padding: 0 34px 0 10px;
  font: inherit;
  font-size: 0.86rem;
  font-weight: 760;
}

.search-control input {
  min-height: 36px;
  width: min(190px, 100%);
  border: 1px solid var(--line);
  border-radius: 8px;
  color: var(--ink);
  background: #0d141c;
  padding: 0 10px;
  font: inherit;
  font-size: 0.86rem;
  font-weight: 760;
}

.empty-state {
  padding: 14px;
  border: 1px dashed var(--line);
  border-radius: 8px;
  color: var(--muted);
}

.exercise-list {
  display: grid;
  gap: 10px;
}

.exercise-card,
.stretch-card {
  border: 1px solid var(--line);
  border-radius: 8px;
  background: #121b25;
}

.exercise-card {
  padding: 15px;
}

.exercise-card-title {
  display: flex;
  align-items: flex-start;
  justify-content: space-between;
  gap: 12px;
  margin-bottom: 8px;
}

.equipment-tags {
  display: flex;
  flex-wrap: wrap;
  gap: 6px;
  margin: 0 0 8px;
}

.equipment-tags span {
  padding: 4px 7px;
  border: 1px solid rgba(103, 234, 220, 0.24);
  border-radius: 7px;
  color: #baf8f1;
  background: rgba(14, 183, 167, 0.1);
  font-size: 0.72rem;
  font-weight: 850;
}

.role-badge {
  flex: 0 0 auto;
  padding: 5px 8px;
  border-radius: 8px;
  font-size: 0.72rem;
  font-weight: 850;
  line-height: 1;
}

.role-badge.primary {
  color: #041411;
  background: #67eadc;
}

.role-badge.secondary {
  color: #211300;
  background: #ffc969;
}

.coach-note {
  margin-top: auto;
  padding: 12px 14px;
  border-radius: 8px;
  color: #c7fff8;
  background: rgba(14, 183, 167, 0.14);
  font-size: 0.92rem;
  font-weight: 680;
}

.modal-backdrop {
  position: fixed;
  inset: 0;
  z-index: 20;
  display: grid;
  place-items: center;
  padding: 24px;
  background: rgba(2, 5, 9, 0.74);
}

.modal-backdrop.hidden {
  display: none;
}

.education-modal {
  width: min(920px, 100%);
  max-height: min(760px, calc(100vh - 48px));
  overflow: auto;
  border-radius: 8px;
  background: var(--surface);
  box-shadow: 0 30px 90px rgba(0, 0, 0, 0.28);
}

.modal-header {
  position: sticky;
  top: 0;
  z-index: 1;
  display: flex;
  align-items: center;
  justify-content: space-between;
  gap: 16px;
  padding: 22px 24px;
  border-bottom: 1px solid var(--line);
  background: rgba(17, 24, 32, 0.94);
  backdrop-filter: blur(10px);
}

.modal-header span,
.stretch-group {
  color: var(--teal-dark);
  font-size: 0.75rem;
  font-weight: 900;
  text-transform: uppercase;
}

.modal-header h2 {
  margin-top: 2px;
  font-size: clamp(1.8rem, 4vw, 3rem);
  line-height: 1;
}

.icon-button {
  width: 42px;
  height: 42px;
  font-weight: 900;
}

.modal-tools {
  display: flex;
  justify-content: flex-end;
  padding: 18px 24px 0;
}

.stretch-grid {
  display: grid;
  grid-template-columns: repeat(2, minmax(0, 1fr));
  gap: 12px;
  padding: 24px;
}

.stretch-card,
.education-copy section {
  padding: 18px;
}

.stretch-card {
  display: grid;
  gap: 12px;
}

.stretch-card.expandable {
  cursor: pointer;
}

.stretch-card.expanded {
  border-color: rgba(103, 234, 220, 0.46);
}

.stretch-steps {
  display: none;
  margin: 0;
  padding-left: 20px;
  color: var(--muted);
}

.stretch-card.expanded .stretch-steps {
  display: grid;
  gap: 6px;
}

.stretch-meta {
  color: #465a73;
  font-size: 0.88rem;
  font-weight: 700;
}

.education-copy {
  display: grid;
  gap: 18px;
  padding: 24px;
}

.modal-intro {
  max-width: 68ch;
  font-size: 1.08rem;
}

.education-copy section {
  border: 1px solid var(--line);
  border-radius: 8px;
  background: var(--surface-soft);
}

.education-copy h3 {
  margin-bottom: 6px;
}

@media (max-width: 980px) {
  .app {
    padding: 126px 18px 18px;
  }

  .app-header {
    align-items: flex-start;
    flex-direction: column;
    gap: 12px;
  }

  .site-nav {
    justify-content: flex-start;
    width: 100%;
  }

  .app-layout {
    grid-template-columns: 1fr;
  }

  .model-shell,
  .info-panel {
    min-height: 0;
  }

  .stage-wrap {
    min-height: 0;
  }

  .content-section-header {
    align-items: flex-start;
    flex-direction: column;
  }

  .education-section-grid {
    grid-template-columns: 1fr;
  }
}

@media (max-width: 640px) {
  .app {
    padding: 146px 12px 12px;
  }

  .brand-lockup h1 {
    font-size: 2rem;
  }

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

  .site-nav a,
  .site-nav button {
    min-height: 48px;
    padding: 0 8px;
    font-size: 0.9rem;
  }

  .nav-dropdown {
    left: 0;
    right: auto;
  }

  .model-header {
    padding: 18px 18px 0;
  }

  .stage-wrap {
    min-height: 0;
    padding: 10px;
  }

  .selected-heading {
    grid-template-columns: 1fr;
  }

  .muscle-diagram {
    width: 100%;
    max-width: 220px;
    height: auto;
    aspect-ratio: 118 / 155;
  }

  .exercise-card-title {
    flex-direction: column;
  }

  .modal-backdrop {
    padding: 10px;
  }

  .stretch-grid {
    grid-template-columns: 1fr;
    padding: 16px;
  }

  .education-copy,
  .modal-header {
    padding: 18px;
  }
}