:root[data-theme="dark"]{
  --bg:#12130F; --bg-2:#1A1C17; --card:#1E211B; --card-2:#252921;
  --line:rgba(255,255,255,.09); --line-2:rgba(255,255,255,.16);
  --tx:#F2F3EE; --tx-2:#A8AC9F; --tx-3:#71766A;
  --acc:#C4F042; --acc-dim:#9BBF33; --acc-bg:rgba(196,240,66,.12); --acc-tx:#C4F042;
  --warn:#F2B544; --warn-bg:rgba(242,181,68,.12);
  --bad:#F2765C; --bad-bg:rgba(242,118,92,.12);
  --good:#6FD79E; --good-bg:rgba(111,215,158,.12);
  --info:#7EB8F0; --info-bg:rgba(126,184,240,.12);
}
:root[data-theme="light"]{
  --bg:#FAFAF7; --bg-2:#F1F2EC; --card:#FFFFFF; --card-2:#F6F7F2;
  --line:rgba(18,19,15,.10); --line-2:rgba(18,19,15,.18);
  --tx:#16180F; --tx-2:#565A4C; --tx-3:#83887A;
  --acc:#4F6B0C; --acc-dim:#3C520A; --acc-bg:rgba(120,160,20,.14); --acc-tx:#3E5409;
  --warn:#8A5D06; --warn-bg:rgba(217,155,30,.16);
  --bad:#A33B22; --bad-bg:rgba(200,80,50,.13);
  --good:#186B44; --good-bg:rgba(30,150,95,.14);
  --info:#1A5A93; --info-bg:rgba(40,120,200,.13);
}
*{box-sizing:border-box;margin:0;padding:0}
html{scroll-behavior:smooth;-webkit-text-size-adjust:100%}
body{
  font-family:'Public Sans',system-ui,sans-serif;
  background:var(--bg);color:var(--tx);
  line-height:1.65;font-size:16px;
  -webkit-font-smoothing:antialiased;
  padding-bottom:64px;
}
.wrap{max-width:1080px;margin:0 auto;padding:0 24px}

/* ---------- Header ---------- */
header{
  border-bottom:1px solid var(--line);
  background:var(--bg-2);
  padding:32px 0 26px;
}
.hd-top{display:flex;justify-content:space-between;align-items:flex-start;gap:20px;flex-wrap:wrap}
h1{
  font-family:'Fraunces',Georgia,serif;font-weight:600;
  font-size:clamp(28px,4.5vw,40px);line-height:1.1;letter-spacing:-.02em;
}
.sub{color:var(--tx-2);font-size:14px;margin-top:6px}
.theme-btn{
  background:var(--card);border:1px solid var(--line-2);color:var(--tx-2);
  border-radius:99px;padding:8px 16px;font-size:13px;cursor:pointer;
  font-family:inherit;transition:.15s;white-space:nowrap;
}
.theme-btn:hover{border-color:var(--acc);color:var(--acc)}
.stats{display:flex;gap:10px;flex-wrap:wrap;margin-top:20px}
.stat{
  background:var(--card);border:1px solid var(--line);border-radius:10px;
  padding:10px 16px;min-width:96px;
}
.stat b{display:block;font-size:19px;font-weight:600;color:var(--acc);line-height:1.2}
.stat span{font-size:11px;color:var(--tx-3);text-transform:uppercase;letter-spacing:.07em}

/* ---------- Nav ---------- */
nav{
  position:sticky;top:0;z-index:50;background:var(--bg);
  border-bottom:1px solid var(--line);
  overflow-x:auto;-webkit-overflow-scrolling:touch;scrollbar-width:none;
}
nav::-webkit-scrollbar{display:none}
.nav-in{display:flex;gap:2px;max-width:1080px;margin:0 auto;padding:0 24px}
.nb{
  background:none;border:none;border-bottom:2px solid transparent;
  color:var(--tx-3);font-family:inherit;font-size:14px;font-weight:500;
  padding:15px 15px;cursor:pointer;white-space:nowrap;transition:.15s;
}
.nb:hover{color:var(--tx)}
.nb.on{color:var(--acc);border-bottom-color:var(--acc)}

/* ---------- Panels ---------- */
main{padding-top:32px}
.panel{display:none;animation:fade .25s ease}
.panel.on{display:block}
@keyframes fade{from{opacity:0;transform:translateY(4px)}to{opacity:1;transform:none}}

h2{font-family:'Fraunces',Georgia,serif;font-weight:600;font-size:24px;letter-spacing:-.01em;margin-bottom:6px}
h3{font-size:16px;font-weight:600;margin-bottom:10px}
.lead{color:var(--tx-2);font-size:15px;margin-bottom:26px;max-width:70ch}
.eyebrow{
  font-size:11px;font-weight:600;letter-spacing:.12em;text-transform:uppercase;
  color:var(--tx-3);margin:34px 0 12px;
}
.eyebrow:first-child{margin-top:0}

/* ---------- Week grid ---------- */
.week{display:grid;grid-template-columns:repeat(7,1fr);gap:10px;margin-bottom:14px}
.wd{
  background:var(--card);border:1px solid var(--line);border-radius:12px;
  padding:14px 10px;text-align:center;transition:.15s;
}
.wd.train{border-color:var(--acc);background:var(--acc-bg)}
.wd.rest{opacity:.75}
.wd .dn{font-size:10px;font-weight:700;letter-spacing:.1em;color:var(--tx-3);margin-bottom:6px}
.wd .dt{font-size:13px;font-weight:600;line-height:1.3;margin-bottom:4px}
.wd.train .dt{color:var(--acc)}
.wd .df{font-size:11px;color:var(--tx-3);line-height:1.4}
.wd.clickable{cursor:pointer}
.wd.clickable:hover{border-color:var(--acc);transform:translateY(-2px)}

/* ---------- Cards ---------- */
.card{
  background:var(--card);border:1px solid var(--line);
  border-radius:14px;padding:20px 22px;margin-bottom:14px;
}
.grid2{display:grid;grid-template-columns:1fr 1fr;gap:14px}
.grid3{display:grid;grid-template-columns:repeat(3,1fr);gap:14px}

/* ---------- Callouts ---------- */
.co{border-radius:10px;padding:13px 17px;margin-bottom:14px;font-size:14px;line-height:1.6}
.co b{font-weight:600}
.co-good{background:var(--good-bg);color:var(--good);border-left:3px solid var(--good)}
.co-warn{background:var(--warn-bg);color:var(--warn);border-left:3px solid var(--warn)}
.co-bad{background:var(--bad-bg);color:var(--bad);border-left:3px solid var(--bad)}
.co-info{background:var(--info-bg);color:var(--info);border-left:3px solid var(--info)}

/* ---------- Exercise ---------- */
.ex{
  background:var(--card);border:1px solid var(--line);
  border-radius:14px;margin-bottom:12px;overflow:hidden;
}
.ex-hd{
  display:flex;gap:14px;align-items:flex-start;
  padding:18px 20px;cursor:pointer;transition:.15s;
}
.ex-hd:hover{background:var(--card-2)}
.ex-n{
  flex-shrink:0;width:30px;height:30px;border-radius:9px;
  background:var(--acc-bg);color:var(--acc);
  display:flex;align-items:center;justify-content:center;
  font-size:13px;font-weight:700;margin-top:1px;
}
.ex-main{flex:1;min-width:0}
.ex-nm{font-size:16px;font-weight:600;line-height:1.35;margin-bottom:6px}
.ex-tags{display:flex;gap:5px;flex-wrap:wrap;margin-bottom:7px}
.tg{
  font-size:11px;font-weight:600;padding:3px 9px;border-radius:5px;
  background:var(--bg-2);color:var(--tx-2);border:1px solid var(--line);
}
.tg.prim{background:var(--acc-bg);color:var(--acc);border-color:transparent}
.ex-meta{display:flex;gap:16px;flex-wrap:wrap;font-size:13px;color:var(--tx-2)}
.ex-meta b{color:var(--tx);font-weight:600}
.chev{color:var(--tx-3);font-size:13px;flex-shrink:0;transition:transform .2s;margin-top:6px}
.ex.open .chev{transform:rotate(180deg)}
.ex-body{display:none;padding:0 20px 20px;border-top:1px solid var(--line)}
.ex.open .ex-body{display:block}
.ex-body>*:first-child{margin-top:18px}

.dd{display:grid;grid-template-columns:1fr 1fr;gap:14px;margin-bottom:16px}
.dd-col h4{
  font-size:12px;font-weight:700;letter-spacing:.06em;text-transform:uppercase;
  margin-bottom:9px;display:flex;align-items:center;gap:6px;
}
.dd-do h4{color:var(--good)}
.dd-dont h4{color:var(--bad)}
.dd ul{list-style:none}
.dd li{
  font-size:14px;line-height:1.55;color:var(--tx-2);
  padding-left:18px;position:relative;margin-bottom:7px;
}
.dd-do li::before{content:"✓";position:absolute;left:0;color:var(--good);font-weight:700}
.dd-dont li::before{content:"✕";position:absolute;left:0;color:var(--bad);font-weight:700}

.alts{background:var(--card-2);border-radius:10px;padding:14px 16px;margin-bottom:14px}
.alts h4{
  font-size:12px;font-weight:700;letter-spacing:.06em;text-transform:uppercase;
  color:var(--warn);margin-bottom:9px;
}
.alt{font-size:14px;color:var(--tx-2);margin-bottom:8px;line-height:1.55}
.alt:last-child{margin-bottom:0}
.alt b{color:var(--tx);font-weight:600}
.links{display:flex;gap:8px;flex-wrap:wrap}
.lk{
  display:inline-flex;align-items:center;gap:6px;
  font-size:13px;font-weight:500;text-decoration:none;
  background:var(--bg-2);color:var(--tx-2);
  border:1px solid var(--line);border-radius:8px;padding:7px 13px;transition:.15s;
}
.lk:hover{border-color:var(--acc);color:var(--acc)}
.lk::before{content:"▶";font-size:9px;color:#E24B4A}

/* ---------- Tables ---------- */
table{width:100%;border-collapse:collapse;font-size:14px}
th{
  text-align:left;padding:10px 12px;font-size:11px;font-weight:700;
  letter-spacing:.07em;text-transform:uppercase;color:var(--tx-3);
  border-bottom:1px solid var(--line-2);
}
td{padding:11px 12px;border-bottom:1px solid var(--line);color:var(--tx-2);vertical-align:top}
td b{color:var(--tx);font-weight:600}
tr:last-child td{border-bottom:none}
.tbl-wrap{overflow-x:auto;-webkit-overflow-scrolling:touch}

/* ---------- Order flow ---------- */
.flow{display:flex;flex-direction:column;gap:0}
.fl{display:flex;gap:16px;align-items:flex-start;position:relative;padding-bottom:22px}
.fl:last-child{padding-bottom:0}
.fl::before{
  content:"";position:absolute;left:15px;top:32px;bottom:0;
  width:1px;background:var(--line-2);
}
.fl:last-child::before{display:none}
.fl-n{
  flex-shrink:0;width:31px;height:31px;border-radius:50%;
  background:var(--acc-bg);color:var(--acc);border:1px solid var(--acc);
  display:flex;align-items:center;justify-content:center;
  font-size:13px;font-weight:700;z-index:1;
}
.fl-c h4{font-size:15px;font-weight:600;margin-bottom:3px}
.fl-c p{font-size:14px;color:var(--tx-2);line-height:1.6}

footer{
  border-top:1px solid var(--line);margin-top:56px;padding:26px 0;
  font-size:13px;color:var(--tx-3);text-align:center;
}

@media(max-width:820px){
  .grid2,.grid3,.dd{grid-template-columns:1fr}
  .week{grid-template-columns:repeat(4,1fr)}
  .wrap,.nav-in{padding:0 16px}
  .nb{padding:14px 11px;font-size:13px}
  .card{padding:16px 17px}
  .ex-hd{padding:15px 16px}
  .ex-body{padding:0 16px 17px}
}
@media(max-width:480px){
  .week{grid-template-columns:repeat(2,1fr)}
  .stat{flex:1;min-width:calc(50% - 5px)}
}
@media print{
  nav,.theme-btn{display:none}
  .panel{display:block!important}
  .ex-body{display:block!important}
  body{background:#fff;color:#000}
}