@import url('https://fonts.googleapis.com/css2?family=DM+Sans:wght@400;500;600;700;800&display=swap');

:root {
  font-family: 'DM Sans', system-ui, -apple-system, BlinkMacSystemFont, sans-serif;
  color-scheme: light;
  --forest: #17231b;
  --forest-2: #2f4634;
  --lime: #c9f07c;
  --paper: #f1f3ed;
  --white: #fdfef9;
  --muted: #758276;
  --line: #dce2d6;
  --text-muted: #536354;
  --sage: #e5ebe0;
  --image: #eef1e9;
  --warning: #765326;
  --warning-bg: #f6f0e3;
  --focus: #587b37;
  --control-radius: 8px;
  --motion: 180ms;
  --ease-out: cubic-bezier(.16, 1, .3, 1);
}

* { box-sizing: border-box; }
html { scroll-behavior: smooth; }
html, body { overflow-x: clip; overscroll-behavior-y: none; }
[hidden] { display: none !important; }
body { margin: 0; background: var(--paper); color: var(--forest); -webkit-font-smoothing: antialiased; }
button { font: inherit; cursor: pointer; }
button:focus-visible, a:focus-visible { outline: 3px solid #83a84f; outline-offset: 3px; }
a { color: inherit; }
.container { width: min(1060px, calc(100% - 44px)); margin-inline: auto; }

.topbar { background: var(--forest); color: var(--white); }
.topbar-inner { min-height: 76px; display: flex; justify-content: space-between; align-items: center; gap: 15px; }
.brand { display: inline-flex; align-items: center; gap: 10px; text-decoration: none; font-size: 25px; font-weight: 800; letter-spacing: -.09em; }
.brand-mark { display: grid; place-items: center; background: var(--lime); border-radius: 9px; color: var(--forest); width: 34px; height: 34px; font-size: 27px; letter-spacing: -.16em; padding-right: 5px; }
.brand-period { color: var(--lime); }
.topbar-note { display: inline-flex; align-items: center; gap: 10px; color: #b6c6b5; font-size: 11px; font-weight: 800; letter-spacing: .09em; text-transform: uppercase; }
.status-dot { width: 7px; height: 7px; background: var(--lime); border-radius: 50%; box-shadow: 0 0 0 4px #c9f07c15; }

.intro { padding-top: 57px; padding-bottom: 28px; }
.overline { color: #71806c; font-weight: 800; font-size: 11px; letter-spacing: .13em; text-transform: uppercase; margin: 0 0 13px; }
.overline span { padding-inline: 8px; color: #9bad9c; }
.intro h1 { margin: 0; font-size: clamp(45px, 6.6vw, 78px); line-height: 1.02; font-weight: 800; letter-spacing: -.078em; }
.intro h1 em { color: #76a348; font-style: normal; }
.intro-detail { margin: 14px 0 0; color: #758376; font-size: 14px; font-weight: 600; }

.day-switch { display: grid; grid-template-columns: repeat(3, minmax(0, 1fr)); gap: 11px; padding: 0 0 28px; }
.day-button { position: relative; display: flex; gap: 14px; align-items: center; min-height: 92px; background: #e6eae1; border: 1px solid #d7ded3; padding: 18px 22px; border-radius: 14px; text-align: left; color: #405342; transition: background .18s, transform .18s, border-color .18s; }
.day-button:hover { transform: translateY(-2px); }
.day-button[aria-selected="true"] { background: var(--forest); color: #f5f9f0; border-color: var(--forest); }
.day-short { width: 38px; height: 38px; border-radius: 10px; display: grid; place-items: center; background: #d5e0c9; color: #486b42; font-size: 12px; font-weight: 800; letter-spacing: .05em; flex: 0 0 auto; }
.day-button[aria-selected="true"] .day-short { background: var(--lime); color: var(--forest); }
.day-name { display: block; font-size: 19px; font-weight: 800; line-height: 1.1; letter-spacing: -.05em; }
.day-caption { display: block; font-size: 11px; font-weight: 600; margin-top: 6px; color: #88958a; }
.day-button[aria-selected="true"] .day-caption { color: #b4c6af; }

.workout { padding-bottom: 30px; }
.workout-heading { display: flex; align-items: end; justify-content: space-between; gap: 20px; padding: 9px 1px 24px; }
.session-number { color: #8f9a8d; font-size: 11px; text-transform: uppercase; letter-spacing: .12em; font-weight: 800; }
.workout-heading h2 { font-size: clamp(38px, 4.8vw, 57px); letter-spacing: -.075em; line-height: 1.03; margin: 7px 0 2px; }
.workout-heading p { font-size: 16px; color: #7b897a; font-weight: 600; margin: 0; }
.session-summary { display: inline-flex; align-items: center; gap: 8px; border: 1px solid #d6ded1; border-radius: 100px; padding: 12px 16px; color: #4f6450; font-size: 12px; font-weight: 800; white-space: nowrap; }
.session-summary span { color: #b0bdaf; }

.exercise-grid { display: grid; grid-template-columns: repeat(2, minmax(0, 1fr)); gap: 17px; }
.exercise-card { position: relative; min-width: 0; border: 1px solid #dce2d9; border-radius: 19px; background: var(--white); overflow: hidden; box-shadow: 0 4px 17px #2a392a07; }
.exercise-media { display: grid; grid-template-columns: repeat(2, minmax(0, 1fr)); gap: 4px; padding: 8px; background: #e9f2f4; position: relative; }
.exercise-media.single { grid-template-columns: 1fr; }
.pose { position: relative; min-width: 0; aspect-ratio: 1.24; border-radius: 10px; overflow: hidden; background: #dceff7; }
.pose img { display: block; width: 100%; height: 100%; object-fit: cover; object-position: center; }
.exercise-media.single .pose img { object-fit: contain; }
.pose-label { position: absolute; left: 8px; bottom: 8px; border-radius: 30px; background: #fdfefbe8; color: #41534c; backdrop-filter: blur(4px); padding: 6px 9px; font-size: 9px; font-weight: 800; letter-spacing: .03em; }
.exercise-number { position: absolute; top: 17px; left: 17px; z-index: 1; display: grid; place-items: center; width: 32px; height: 32px; border-radius: 9px; background: #17231bed; color: var(--lime); font-size: 12px; font-weight: 800; box-shadow: 0 2px 8px #12211933; }
.pose-arrow { position: absolute; z-index: 2; left: 50%; top: 50%; transform: translate(-50%, -50%); display: grid; place-items: center; width: 27px; height: 27px; border-radius: 50%; border: 3px solid #e9f2f4; background: var(--lime); color: var(--forest); font-size: 17px; font-weight: 800; line-height: 1; }
.exercise-content { padding: 19px 20px 20px; }
.exercise-mainline { display: flex; justify-content: space-between; gap: 12px; align-items: flex-start; }
.exercise-name { font-size: 21px; font-weight: 800; letter-spacing: -.05em; line-height: 1.2; margin: 0; max-width: 285px; }
.reps-pill { white-space: nowrap; border-radius: 8px; padding: 9px 10px; background: var(--lime); color: #223419; font-weight: 800; font-size: 14px; line-height: 1; letter-spacing: -.035em; flex: 0 0 auto; }
.exercise-rest { color: #8a9789; font-size: 11px; font-weight: 800; margin-top: 9px; }
.exercise-how { display: flex; align-items: flex-start; gap: 10px; border-top: 1px solid #e9eee5; margin-top: 17px; padding-top: 15px; }
.how-icon { flex: 0 0 auto; width: 24px; height: 24px; display: grid; place-items: center; border-radius: 7px; background: #e4efd6; color: #4d8038; font-size: 15px; font-weight: 800; }
.exercise-how p { font-size: 12px; line-height: 1.55; color: #556855; font-weight: 600; margin: 2px 0 0; }

.rules { display: grid; grid-template-columns: repeat(3, 1fr); gap: 12px; padding: 16px 0 45px; }
.rule { display: flex; align-items: center; gap: 13px; background: #e1e8da; border: 1px solid #d7e0d1; border-radius: 12px; padding: 17px 18px; }
.rule-icon { width: 36px; height: 36px; background: #c7e9a7; border-radius: 10px; flex: 0 0 auto; color: #3b5b32; display: grid; place-items: center; font-size: 20px; font-weight: 700; }
.rule div { display: flex; flex-direction: column; gap: 3px; }
.rule strong { font-size: 14px; letter-spacing: -.04em; }
.rule div span { font-size: 10px; color: #788876; font-weight: 700; line-height: 1.4; }

.footer { border-top: 1px solid #d9e1d6; padding-block: 27px 37px; display: flex; justify-content: space-between; align-items: flex-start; gap: 25px; }
.footer > span { font-size: 26px; letter-spacing: -.085em; font-weight: 800; }
.footer .brand-period { color: #81ad55; }
.footer div { display: flex; flex-direction: column; align-items: flex-end; gap: 8px; text-align: right; }
.footer a { color: #688550; font-size: 11px; font-weight: 800; text-underline-offset: 3px; }
.footer small { color: #98a397; font-size: 10px; line-height: 1.5; }

@media (max-width: 760px) {
  .day-button { padding: 15px 12px; gap: 10px; }
  .day-name { font-size: 17px; }
  .day-short { width: 34px; height: 34px; }
  .exercise-content { padding: 16px; }
  .exercise-name { font-size: 18px; }
  .reps-pill { font-size: 12px; padding: 9px; }
  .rules { grid-template-columns: 1fr; gap: 8px; }
  .rule { padding: 12px 16px; }
}

@media (max-width: 640px) {
  .container { width: calc(100% - 28px); }
  .topbar-inner { min-height: 67px; }
  .topbar-note { font-size: 9px; letter-spacing: .04em; }
  .brand { font-size: 23px; }
  .brand-mark { width: 31px; height: 31px; font-size: 24px; }
  .intro { padding-top: 36px; padding-bottom: 22px; }
  .intro h1 { font-size: clamp(36px, 9.4vw, 55px); }
  .intro-detail { font-size: 12px; }
  .overline { font-size: 10px; }
  .day-switch { gap: 7px; padding-bottom: 23px; }
  .day-button { flex-direction: column; align-items: flex-start; min-height: 84px; padding: 11px 12px; border-radius: 12px; gap: 8px; }
  .day-short { width: 30px; height: 30px; border-radius: 8px; font-size: 10px; }
  .day-name { font-size: 14px; }
  .day-caption { display: none; }
  .workout-heading { padding-bottom: 17px; }
  .workout-heading h2 { font-size: 38px; }
  .workout-heading p { font-size: 13px; }
  .session-summary { padding: 9px 11px; font-size: 10px; }
  .exercise-grid { grid-template-columns: 1fr; gap: 13px; }
  .exercise-card { border-radius: 16px; }
  .exercise-media { padding: 6px; gap: 4px; }
  .pose { aspect-ratio: 1.35; }
  .exercise-content { padding: 17px; }
  .exercise-name { font-size: 21px; }
  .reps-pill { font-size: 14px; }
  .exercise-how { margin-top: 14px; padding-top: 13px; }
  .rules { padding-bottom: 29px; }
  .footer { flex-direction: column; gap: 12px; }
  .footer div { align-items: flex-start; text-align: left; }
}

@media (max-width: 365px) {
  .topbar-note { font-size: 0; }
  .status-dot { width: 8px; height: 8px; }
  .intro h1 { font-size: 34px; }
  .day-button { flex-direction: column; align-items: flex-start; min-height: 83px; }
  .day-caption { display: none; }
  .workout-heading { align-items: flex-start; }
  .session-summary { white-space: normal; max-width: 99px; text-align: center; }
}

@media (prefers-reduced-motion: reduce) {
  * { scroll-behavior: auto !important; transition: none !important; }
}

/* Alternatives reuse the workout card, color and spacing system. */
.training-note { border-top: 1px solid var(--line); padding: 20px 0; color: var(--forest-2); font-size: 13px; line-height: 1.65; }
.training-note strong { color: var(--forest); }
.alternatives { border-top: 1px solid var(--line); margin-bottom: 20px; }
.alternatives summary { display: flex; align-items: center; justify-content: space-between; gap: 20px; min-height: 76px; cursor: pointer; list-style: none; }
.alternatives summary::-webkit-details-marker { display: none; }
.alternatives summary:focus-visible { outline: 3px solid var(--forest-2); outline-offset: 3px; }
.alternatives h2 { margin: 0; font-size: clamp(24px, 4vw, 32px); line-height: 1.25; letter-spacing: -.04em; }
.alternatives-toggle { font-size: 28px; }
.alternatives details[open] .alternatives-toggle { transform: rotate(45deg); }
.alternatives-intro { margin: 0 0 24px; max-width: 680px; font-size: 14px; line-height: 1.65; color: var(--forest-2); }
.exercise-replacement { margin: 0 0 12px; font-size: 12px; line-height: 1.5; color: var(--forest-2); }
.exercise-mainline { flex-wrap: wrap; }
.exercise-name { overflow-wrap: break-word; }

/* FORMA prenatal: same workspace, separate plan and weekly progress. */
.program-switch { display: inline-flex; gap: 4px; margin-top: 24px; padding: 4px; background: var(--sage); border-radius: var(--control-radius); }
.program-switch button { min-height: 44px; padding: 8px 24px; border: 0; border-radius: 4px; background: transparent; color: var(--forest-2); font-size: 14px; font-weight: 700; }
.program-switch button[aria-pressed="true"] { background: var(--forest); color: var(--white); }
.program-switch button:active { transform: translateY(1px); }
.program-switch button:focus-visible, select:focus-visible, .technique summary:focus-visible, .prenatal-details summary:focus-visible { outline: 3px solid var(--focus); outline-offset: 3px; }
.intro { padding-top: 32px; }
.pregnancy { --muted: var(--text-muted); }
.pregnancy .intro { padding-top: 24px; padding-bottom: 24px; }
.pregnancy .intro h1 { font-size: clamp(30px, 4.4vw, 48px); line-height: 1.16; letter-spacing: 0; }
.pregnancy .intro h1 em { color: var(--forest-2); }
.pregnancy .overline, .pregnancy .session-number, .pregnancy .day-short, .pregnancy .day-name, .pregnancy .exercise-name, .pregnancy .reps-pill, .pregnancy .pose-label, .pregnancy .topbar-note { letter-spacing: 0; }
.pregnancy .overline { text-transform: none; font-size: 12px; margin-bottom: 8px; color: var(--text-muted); }
.pregnancy .intro-detail { color: var(--text-muted); font-weight: 500; line-height: 1.55; }
.pregnancy .topbar-note { text-transform: none; color: var(--line); font-size: 12px; font-weight: 500; }
.prenatal-setup { border-top: 1px solid var(--line); padding-top: 16px; margin-bottom: 24px; }
.trimester-row { display: flex; align-items: center; gap: 12px; flex-wrap: wrap; }
.trimester-row label { font-size: 13px; font-weight: 700; }
.trimester-row select { font: inherit; font-size: 13px; font-weight: 700; color: var(--forest); background: var(--white); border: 1px solid var(--line); border-radius: var(--control-radius); min-height: 44px; padding: 8px 32px 8px 12px; }
.trimester-row > span { margin-left: auto; font-size: 12px; line-height: 1.55; color: var(--text-muted); }
#trimesterNote { color: var(--text-muted); font-size: 12px; line-height: 1.65; margin: 12px 0; max-width: 800px; }
.prenatal-intro-safety { color: var(--forest-2); font-size: 12px; line-height: 1.65; margin: 0; max-width: 880px; }
.prenatal-intro-safety a { font-weight: 700; text-underline-offset: 3px; }
.pregnancy .day-button { border-radius: var(--control-radius); min-height: 76px; }
.pregnancy .day-short { border-radius: 4px; }
.pregnancy .day-caption { color: var(--text-muted); }
.pregnancy .day-button[aria-selected="true"] .day-caption { color: var(--line); }
.week-progress { display: flex; justify-content: space-between; align-items: center; gap: 16px; padding: 16px 0; border-top: 1px solid var(--line); border-bottom: 1px solid var(--line); margin-bottom: 24px; }
.week-progress > div:first-child { display: flex; flex-direction: column; gap: 4px; }
#weekLabel { font-size: 12px; color: var(--text-muted); }
#weekCount { font-size: 13px; font-weight: 700; }
.week-days { display: flex; gap: 12px; }
.week-day { display: inline-flex; align-items: center; gap: 4px; color: var(--text-muted); font-size: 12px; }
.week-day.complete { color: var(--forest); font-weight: 800; }
.week-day > span { display: grid; place-items: center; width: 20px; height: 20px; }
.week-day.complete > span { background: var(--lime); border-radius: 4px; }
.pregnancy .workout-heading h2 { letter-spacing: 0; font-size: 36px; line-height: 1.2; }
.pregnancy .workout-heading p { color: var(--text-muted); font-size: 14px; line-height: 1.55; }
.pregnancy .session-number { color: var(--text-muted); text-transform: none; font-weight: 600; }
.pregnancy .session-summary { border-radius: var(--control-radius); color: var(--forest-2); font-size: 12px; }
.day-progress { display: flex; align-items: center; gap: 12px; margin: 0 0 24px; }
.day-progress progress { appearance: none; height: 6px; width: 120px; max-width: 30%; border: none; border-radius: 4px; overflow: hidden; background: var(--line); }
.day-progress progress::-webkit-progress-bar { background: var(--line); border-radius: 4px; }
.day-progress progress::-webkit-progress-value { background: var(--forest-2); border-radius: 4px; }
.day-progress progress::-moz-progress-bar { background: var(--forest-2); border-radius: 4px; }
.day-progress > span { font-size: 12px; line-height: 1.55; color: var(--text-muted); }
.prenatal-card { display: flex; flex-direction: column; box-shadow: none; border-radius: var(--control-radius); }
.prenatal-media { position: relative; background: var(--image); }
.prenatal-media img { width: 100%; height: auto; aspect-ratio: 3 / 2; object-fit: contain; display: block; }
.prenatal-media .exercise-number { top: 12px; left: 12px; border-radius: 4px; box-shadow: none; }
.prenatal-category { position: absolute; right: 12px; top: 12px; font-size: 11px; font-weight: 600; color: var(--forest-2); background: var(--white); padding: 4px 8px; border-radius: 4px; }
.prenatal-card .exercise-content { flex: 1; padding: 20px; }
.prenatal-card .exercise-name { font-size: 21px; line-height: 1.3; max-width: none; }
.prenatal-card .exercise-mainline { gap: 12px; }
.prenatal-card .reps-pill { font-size: 13px; border-radius: 4px; padding: 8px 12px; line-height: 1.3; }
.prenatal-card .exercise-rest { color: var(--text-muted); line-height: 1.55; font-weight: 500; }
.prenatal-card .exercise-how { margin-top: 16px; padding-top: 16px; border-color: var(--line); }
.prenatal-card .exercise-how p { color: var(--forest-2); font-size: 13px; font-weight: 500; line-height: 1.65; }
.prenatal-card .how-icon { background: var(--sage); color: var(--forest-2); border-radius: 4px; }
.technique { margin-top: 12px; }
.technique summary, .prenatal-details summary { display: flex; align-items: center; justify-content: space-between; gap: 12px; min-height: 44px; list-style: none; cursor: pointer; font-size: 12px; font-weight: 700; color: var(--forest-2); }
.technique summary::-webkit-details-marker, .prenatal-details summary::-webkit-details-marker { display: none; }
.technique summary > span, .prenatal-details summary > span { font-size: 20px; font-weight: 400; }
.technique[open] summary > span, .prenatal-details[open] summary > span { transform: rotate(45deg); }
.technique ol { margin: 8px 0 0; padding-left: 20px; font-size: 12px; line-height: 1.75; color: var(--text-muted); }
.technique li + li { margin-top: 8px; }
.exercise-check { display: flex; position: relative; align-items: center; gap: 12px; min-height: 56px; padding: 12px 20px; border-top: 1px solid var(--line); cursor: pointer; font-size: 13px; font-weight: 700; color: var(--forest-2); }
.exercise-check input { position: absolute; opacity: 0; width: 24px; height: 24px; margin: 0; }
.check-symbol { display: grid; place-items: center; width: 24px; height: 24px; flex: 0 0 auto; border: 1px solid var(--text-muted); border-radius: 4px; background: var(--white); }
.exercise-check input:checked + .check-symbol { background: var(--forest); border-color: var(--forest); color: var(--lime); }
.exercise-check input:checked + .check-symbol::after { content: '✓'; font-size: 16px; }
.exercise-check:has(input:focus-visible) { outline: 3px solid var(--focus); outline-offset: -4px; }
.exercise-check:hover { background: var(--sage); }
.is-done .exercise-check { background: var(--sage); }
.is-done { border-color: var(--forest-2); }
.progress-help { margin: 20px 0 0; color: var(--text-muted); font-size: 12px; line-height: 1.65; max-width: 720px; }
.gym-preparation { margin: 0 0 20px; color: var(--text-muted); font-size: 12px; line-height: 1.65; max-width: 800px; }
.storage-message { padding: 12px 16px; background: var(--warning-bg); color: var(--warning); border-left: 3px solid var(--warning); font-size: 13px; line-height: 1.65; margin-bottom: 24px; }
.prenatal-guidance { padding-bottom: 40px; }
.prenatal-principles { display: grid; grid-template-columns: repeat(3, minmax(0, 1fr)); gap: 24px; padding: 24px 0; border-top: 1px solid var(--line); }
.prenatal-principles strong { font-size: 14px; line-height: 1.55; }
.prenatal-principles p { font-size: 12px; line-height: 1.75; color: var(--text-muted); margin: 8px 0 0; }
.stop-note { padding: 20px; background: var(--warning-bg); border-left: 3px solid var(--warning); scroll-margin-top: 24px; }
.stop-note h2 { font-size: 18px; line-height: 1.4; color: var(--warning); margin: 0 0 8px; }
.stop-note p { font-size: 13px; line-height: 1.75; color: var(--forest-2); margin: 0; }
.prenatal-details { border-bottom: 1px solid var(--line); margin-top: 16px; }
.prenatal-details summary { font-size: 13px; min-height: 56px; }
.prenatal-details p { font-size: 13px; line-height: 1.75; color: var(--text-muted); margin: 0 0 16px; max-width: 800px; }
.source-links { display: flex; flex-wrap: wrap; gap: 8px 24px; padding-bottom: 16px; }
.source-links a { display: inline-flex; align-items: center; min-height: 44px; font-size: 12px; color: var(--forest-2); text-underline-offset: 4px; }
.pregnancy .footer small, .pregnancy .footer a { color: var(--text-muted); }
@media (max-width: 640px) {
  .program-switch { display: flex; margin-top: 16px; }
  .program-switch button { flex: 1; padding-inline: 12px; }
  .pregnancy .intro { padding-block: 16px; }
  .pregnancy .intro h1 { font-size: clamp(24px, 6.8vw, 32px); }
  .pregnancy .intro-detail { font-size: 13px; margin-top: 8px; }
  .trimester-row > span { display: none; }
  .prenatal-setup { margin-bottom: 20px; }
  .pregnancy .day-button { min-height: 48px; flex-direction: row; align-items: center; padding: 8px 12px; gap: 8px; }
  .pregnancy .day-short { display: none; }
  .pregnancy .day-switch { padding-bottom: 20px; }
  .week-progress { margin-bottom: 16px; padding-block: 12px; }
  .week-progress > div:first-child { flex-direction: row; align-items: center; justify-content: space-between; width: 100%; gap: 12px; flex-wrap: wrap; }
  .week-days { display: none; }
  .week-days { gap: 8px; }
  .week-day { gap: 0; }
  .pregnancy .workout-heading h2 { font-size: 32px; }
  .pregnancy .workout-heading p { font-size: 13px; }
  .pregnancy .session-summary { font-size: 11px; padding: 8px; }
  .day-progress { margin-bottom: 20px; }
  .prenatal-card .exercise-content { padding: 16px; }
  .prenatal-card .exercise-name { font-size: 21px; }
  .prenatal-card .exercise-mainline { flex-direction: column; gap: 8px; }
  .prenatal-principles { grid-template-columns: 1fr; gap: 20px; }
  .stop-note { padding: 16px; }
}
@media (max-width: 365px) {
  .pregnancy .topbar-note { font-size: 11px; }
  .pregnancy .intro h1 { font-size: 24px; }
  .week-progress { flex-wrap: wrap; gap: 12px; }
  .week-days { gap: 16px; }
  .pregnancy .session-summary { max-width: 104px; }
}