@import url("https://rsms.me/inter/inter.css");

:root {
  color-scheme: light;
  --canvas: #f6f3ec;
  --surface: #fffefa;
  --surface-muted: #ece8de;
  --ink: #1f2926;
  --ink-muted: #68716e;
  --line: rgb(31 41 38 / 12%);
  --accent: #176b5c;
  --accent-strong: #0f5448;
  --accent-soft: #dcece6;
  --amber: #a76010;
  --amber-soft: #f5e9d2;
  --danger: #913c49;
  --danger-soft: #f3dfe2;
  --focus: #16836f;
  --radius-lg: 24px;
  --radius-md: 16px;
  --radius-sm: 10px;
  --shell: 1180px;
}

* {
  box-sizing: border-box;
}

html {
  scroll-behavior: smooth;
  scroll-padding-top: 24px;
  -webkit-font-smoothing: antialiased;
  font-family: "InterVariable", "Inter", system-ui, -apple-system, BlinkMacSystemFont,
    "Segoe UI", sans-serif;
  font-feature-settings: "cv02", "cv03", "cv04", "cv11";
}

body {
  margin: 0;
  min-width: 320px;
  background: var(--canvas);
  color: var(--ink);
  font-size: 16px;
}

button,
input {
  font: inherit;
}

button,
a {
  -webkit-tap-highlight-color: transparent;
}

a {
  color: inherit;
}

img {
  display: block;
  max-width: 100%;
}

[hidden] {
  display: none !important;
}

.app-shell {
  isolation: isolate;
}

.shell {
  width: min(100% - 32px, var(--shell));
  margin-inline: auto;
}

.tab-button:focus-visible {
  outline: 2px solid var(--focus);
  outline-offset: 2px;
}

.plan-section {
  background: var(--canvas);
  padding-block: 32px 72px;
}

.pain-section {
  padding-block: 72px;
}

.eyebrow,
.kicker {
  margin: 0;
  color: var(--accent);
  font-size: 13px;
  font-weight: 650;
  letter-spacing: 0.01em;
}

h1,
h2,
h3,
p {
  text-wrap: pretty;
}

h1,
h2,
h3 {
  margin: 0;
  font-weight: 620;
  text-wrap: balance;
}

h2 {
  font-size: clamp(30px, 5vw, 44px);
  letter-spacing: -0.04em;
}

h3 {
  font-size: 22px;
  letter-spacing: -0.025em;
}

.programme-title {
  font-size: 28px;
  letter-spacing: -0.035em;
}

.section-heading > p:last-child,
.section-heading--split > p {
  max-width: 58ch;
  margin: 16px 0 0;
  color: var(--ink-muted);
  font-size: 17px;
  line-height: 1.65;
}

.tab-list {
  display: flex;
  gap: 6px;
  margin-top: 18px;
  overflow-x: auto;
  padding-bottom: 4px;
}

.tab-button {
  flex-shrink: 0;
  min-height: 42px;
  border: 0;
  border-radius: 9px;
  background: transparent;
  color: var(--ink-muted);
  cursor: pointer;
  font-size: 15px;
  padding: 10px 12px;
}

.tab-button:hover,
.tab-button.is-active {
  background: rgb(31 41 38 / 7%);
  color: var(--ink);
}

.tab-panel {
  margin-top: 18px;
  border-radius: var(--radius-lg);
  background: var(--surface);
  padding: 22px;
  outline: 1px solid var(--line);
}

.panel-heading {
  display: grid;
  gap: 14px;
  padding-bottom: 22px;
}

.panel-heading h3 {
  margin-top: 10px;
  font-size: 27px;
}

.panel-heading > p {
  max-width: 52ch;
  margin: 0;
  color: var(--ink-muted);
  line-height: 1.55;
}

.status-badge,
.exercise-tag {
  display: inline-flex;
  width: fit-content;
  align-items: center;
  border-radius: 999px;
  font-size: 13px;
  font-weight: 600;
  padding: 5px 9px;
}

.status-badge--daily,
.exercise-tag--daily {
  background: var(--accent-soft);
  color: var(--accent-strong);
}

.status-badge--strength,
.exercise-tag--strength {
  background: var(--amber-soft);
  color: var(--amber);
}

.status-badge--progression,
.exercise-tag--progression {
  background: #e8e4f2;
  color: #574a78;
}

.exercise-tag--paused {
  background: var(--danger-soft);
  color: var(--danger);
}

.exercise-list {
  border-top: 1px solid var(--line);
}

.exercise-row {
  display: grid;
  gap: 14px;
  padding-block: 20px;
  border-bottom: 1px solid var(--line);
}

.exercise-row:last-child {
  border-bottom: 0;
}

.exercise-check-label {
  display: flex;
  min-width: 0;
  align-items: flex-start;
  gap: 12px;
  cursor: pointer;
}

.check-wrap {
  display: grid;
  width: 22px;
  height: 28px;
  flex-shrink: 0;
  align-items: center;
}

.exercise-checkbox {
  display: grid;
  width: 22px;
  height: 22px;
  appearance: none;
  place-items: center;
  border: 1px solid rgb(31 41 38 / 24%);
  border-radius: 6px;
  background: white;
  cursor: pointer;
}

.exercise-checkbox::after {
  width: 10px;
  height: 6px;
  transform: rotate(-45deg) scale(0);
  border-bottom: 2px solid white;
  border-left: 2px solid white;
  content: "";
}

.exercise-checkbox:checked {
  border-color: var(--accent);
  background: var(--accent);
}

.exercise-checkbox:checked::after {
  transform: rotate(-45deg) scale(1);
}

.exercise-checkbox:focus-visible {
  outline: 2px solid var(--focus);
  outline-offset: 2px;
}

.exercise-copy {
  min-width: 0;
}

.exercise-copy h4 {
  margin: 0;
  font-size: 18px;
  font-weight: 620;
  letter-spacing: -0.02em;
}

.exercise-dose {
  margin: 5px 0 0;
  color: var(--accent);
  font-size: 15px;
  font-variant-numeric: tabular-nums;
  font-weight: 600;
}

.exercise-note {
  max-width: 68ch;
  margin: 7px 0 0;
  color: var(--ink-muted);
  font-size: 16px;
  line-height: 1.55;
}

.exercise-row.is-complete .exercise-copy h4,
.exercise-row.is-complete .exercise-dose {
  color: var(--ink-muted);
  text-decoration: line-through;
}

.exercise-demos-shell {
  min-width: 0;
  container-type: inline-size;
}

.exercise-demos {
  display: grid;
  gap: 14px;
}

.exercise-demo {
  min-width: 0;
  margin: 0;
}

.exercise-demo video {
  display: block;
  width: 100%;
  aspect-ratio: 16 / 9;
  border-radius: min(1.8vw, 12px);
  background: #14221e;
  object-fit: contain;
  outline: 1px solid rgb(31 41 38 / 8%);
  outline-offset: -1px;
}

.exercise-demo figcaption {
  display: grid;
  gap: 2px;
  margin-top: 8px;
}

.demo-source {
  color: var(--accent);
  font-size: 13px;
  font-weight: 650;
}

.demo-title {
  color: var(--ink-muted);
  font-size: 14px;
  line-height: 1.4;
}

@container (min-width: 360px) {
  .exercise-demos--multiple {
    grid-template-columns: repeat(2, minmax(0, 1fr));
  }
}

.panel-note {
  margin: 18px 0 0;
  border-radius: var(--radius-sm);
  background: var(--surface-muted);
  color: var(--ink-muted);
  font-size: 15px;
  line-height: 1.6;
  padding: 16px;
}

.progression-list {
  display: grid;
  gap: 1px;
  border-top: 1px solid var(--line);
}

.progression-step {
  display: grid;
  grid-template-columns: auto 1fr;
  gap: 15px;
  padding-block: 22px;
  border-bottom: 1px solid var(--line);
}

.progression-step > .exercise-demos-shell {
  grid-column: 1 / -1;
}

.progression-step:last-child {
  border-bottom: 0;
}

.progression-number {
  display: grid;
  width: 34px;
  height: 34px;
  place-items: center;
  border-radius: 50%;
  background: var(--accent-soft);
  color: var(--accent-strong);
  font-variant-numeric: tabular-nums;
  font-weight: 650;
}

.progression-step h4 {
  margin: 3px 0 0;
  font-size: 18px;
  font-weight: 620;
}

.progression-dose {
  margin: 6px 0 0;
  color: var(--accent);
  font-variant-numeric: tabular-nums;
  font-weight: 600;
}

.progression-step p:last-child {
  margin: 7px 0 0;
  color: var(--ink-muted);
  line-height: 1.55;
}

.pain-section {
  background: var(--surface);
}

.pain-grid {
  display: grid;
  gap: 28px;
}

.pain-checker,
.safety-panel {
  min-width: 0;
}

.range-wrap {
  margin-top: 30px;
}

.range-label-row {
  display: flex;
  align-items: baseline;
  justify-content: space-between;
  gap: 16px;
}

.range-label-row label {
  font-weight: 600;
}

.range-label-row output {
  color: var(--accent);
  font-size: 20px;
  font-variant-numeric: tabular-nums;
  font-weight: 650;
}

input[type="range"] {
  width: 100%;
  height: 32px;
  margin-top: 14px;
  accent-color: var(--accent);
  cursor: pointer;
}

.range-scale {
  display: flex;
  justify-content: space-between;
  color: var(--ink-muted);
  font-size: 13px;
}

.pain-guidance {
  margin-top: 24px;
  border-radius: var(--radius-md);
  background: var(--accent-soft);
  padding: 18px;
}

.pain-guidance[data-zone="reduce"] {
  background: var(--amber-soft);
}

.pain-guidance[data-zone="reduce"] .kicker {
  color: var(--amber);
}

.pain-guidance[data-zone="stop"] {
  background: var(--danger-soft);
}

.pain-guidance[data-zone="stop"] .kicker {
  color: var(--danger);
}

.pain-guidance > p:last-child {
  margin: 8px 0 0;
  line-height: 1.55;
}

.safety-panel {
  border-radius: var(--radius-lg);
  background: #253a34;
  color: white;
  padding: 26px;
}

.safety-panel .eyebrow {
  color: #9bd7c8;
}

.safety-panel h2 {
  max-width: 14ch;
  margin-top: 10px;
  font-size: 32px;
}

.pause-list {
  display: grid;
  gap: 11px;
  margin: 26px 0 0;
  padding: 0;
  list-style: none;
}

.pause-list li {
  position: relative;
  padding-left: 18px;
  color: rgb(255 255 255 / 76%);
  line-height: 1.5;
}

.pause-list li::before {
  position: absolute;
  top: 0.72em;
  left: 0;
  width: 7px;
  height: 1px;
  background: #9bd7c8;
  content: "";
}

.paused-demo-section {
  margin-top: 28px;
  border-top: 1px solid rgb(255 255 255 / 12%);
  padding-top: 22px;
}

.paused-demo-section h3 {
  font-size: 18px;
}

.paused-demo-section > p {
  margin: 9px 0 0;
  color: rgb(255 255 255 / 68%);
  line-height: 1.55;
}

.paused-demo-section .exercise-demos-shell {
  margin-top: 18px;
}

.paused-demo-section .exercise-demo video {
  outline-color: rgb(255 255 255 / 10%);
}

.paused-demo-section .demo-source {
  color: #9bd7c8;
}

.paused-demo-section .demo-title {
  color: rgb(255 255 255 / 68%);
}

.clinical-note {
  margin-top: 28px;
  border-top: 1px solid rgb(255 255 255 / 12%);
  padding-top: 22px;
}

.clinical-note h3 {
  font-size: 18px;
}

.clinical-note p {
  margin: 9px 0 0;
  color: rgb(255 255 255 / 68%);
  line-height: 1.55;
}

.site-footer {
  padding-block: 32px;
  background: #17241f;
  color: rgb(255 255 255 / 65%);
}

.footer-inner {
  display: block;
}

.footer-inner p {
  max-width: 64ch;
  margin: 5px 0 0;
  font-size: 14px;
  line-height: 1.55;
}

@media (min-width: 640px) {
  .shell {
    width: min(100% - 48px, var(--shell));
  }

  .pain-section {
    padding-block: 96px;
  }

  .plan-section {
    padding-block: 48px 96px;
  }

  .section-heading > p:last-child,
  .section-heading--split > p,
  .exercise-note {
    font-size: 15px;
  }

  .panel-heading,
  .section-heading--split {
    grid-template-columns: minmax(0, 1fr) minmax(0, 1fr);
    align-items: start;
  }

  .tab-panel {
    padding: 30px;
  }

  .panel-heading {
    gap: 32px;
  }

  .exercise-row.has-demo {
    grid-template-columns: minmax(0, 1fr) minmax(260px, 380px);
    gap: 24px;
  }

  .progression-step.has-demo {
    grid-template-columns: auto minmax(0, 1fr) minmax(260px, 380px);
    gap: 24px;
  }

  .progression-step.has-demo > .exercise-demos-shell {
    grid-column: auto;
  }

  .exercise-checkbox {
    width: 18px;
    height: 18px;
  }

  .check-wrap {
    width: 18px;
    height: 24px;
  }

}

@media (min-width: 800px) {
  .pain-grid {
    grid-template-columns: minmax(0, 5fr) minmax(340px, 4fr);
    align-items: start;
    gap: 48px;
  }

}

@media (prefers-reduced-motion: reduce) {
  html {
    scroll-behavior: auto;
  }
}