:root{
  --bg:#EAF6F8;
  --surface:#FFFFFF;
  --primary:#007A8C;
  --primary-dark:#005F6E;
  --accent:#E8A87C;
  --text:#1A2E35;
  --muted:#5A7179;
  --border:#D0E8EC;
  --shadow:0 14px 36px rgba(0,90,105,.12);
  --r-xl:28px;
  --r-lg:22px;
  --r-md:16px;
}
*{box-sizing:border-box}
html,body{margin:0;padding:0;font-family:-apple-system,BlinkMacSystemFont,"Segoe UI",Roboto,sans-serif;background:linear-gradient(160deg,#DDF0F4 0%,#EAF6F8 40%,#EEF5F0 100%);color:var(--text)}
body{min-height:100vh}
#appShell{max-width:760px;margin:0 auto;padding:20px 16px 100px}
.topbar{display:flex;justify-content:space-between;align-items:flex-start;gap:16px;margin-bottom:18px}
.topbar h1{margin:.1rem 0 .35rem;font-size:clamp(1.6rem,4vw,2.2rem);color:var(--primary-dark)}
.icon-wrap{position:relative}
.icon-btn{
  width:46px;height:46px;padding:0;border-radius:50%;
  display:flex;align-items:center;justify-content:center;
  background:rgba(255,255,255,.95);border:1px solid var(--border);
  box-shadow:var(--shadow);font-size:1.15rem;color:var(--text);cursor:pointer
}
.icon-badge{
  position:absolute;top:2px;right:2px;width:10px;height:10px;border-radius:50%;
  background:var(--accent);border:2px solid #fff;display:none;
}
.view{animation:fadeIn .25s ease}
@keyframes fadeIn{from{opacity:0;transform:translateY(6px)}to{opacity:1;transform:translateY(0)}}

.program-grid,.exercise-grid{display:grid;grid-template-columns:repeat(auto-fit,minmax(220px,1fr));gap:16px}
.card,.flow-card,.settings-panel{
  background:rgba(255,255,255,.92);
  backdrop-filter:blur(12px);
  border:1px solid rgba(255,255,255,.80);
  box-shadow:var(--shadow);
}
.card{padding:20px;border-radius:var(--r-lg);display:flex;flex-direction:column}
.card .btn-row{margin-top:auto;padding-top:14px}
.program-grid .card .btn-row button{flex:1}
.exercise-grid .card .btn-row{flex-direction:column;gap:8px}
.exercise-grid .card .btn-row button{width:100%}
.card h3,.flow-card h2{margin:.25rem 0 .5rem}
.card-meta,.small{font-size:.9rem;color:var(--muted)}
.card-meta{display:flex;align-items:center;gap:4px}
.img-wrap{position:relative;margin-bottom:12px}
.img{
  width:100%;aspect-ratio:4/3;object-fit:cover;border-radius:16px;
  border:1px solid var(--border);background:#fff;display:block
}
.btn-row{display:flex;gap:10px;flex-wrap:wrap;margin-top:12px}
button{
  border:none;cursor:pointer;font:inherit;font-weight:700;
  border-radius:999px;padding:14px 18px;transition:.16s ease
}
button:hover{transform:translateY(-1px)}
button:active{transform:translateY(0)}
.primary{background:var(--primary);color:#fff}
.primary:hover{background:var(--primary-dark)}
.secondary{background:rgba(0,122,140,.12);color:var(--primary-dark)}
.ghost{background:rgba(255,255,255,.92);border:1px solid var(--border);color:var(--text)}
.full{width:100%}

.hero-card{
  background:rgba(255,255,255,.92);
  backdrop-filter:blur(12px);
  border:1px solid rgba(255,255,255,.80);
  box-shadow:var(--shadow);
  border-radius:var(--r-xl);
  padding:26px 24px;
  margin-bottom:20px;
}
.hero-card h2{margin:.35rem 0 .6rem;font-size:clamp(1.35rem,3.5vw,1.7rem)}
.hero-card .btn-row button{flex:1}
.hero-card .small{margin:0 0 4px;line-height:1.5}
.new-badge{
  display:inline-block;padding:5px 12px;border-radius:999px;
  background:rgba(0,122,140,.12);border:1px solid rgba(0,122,140,.25);
  color:var(--primary-dark);font-size:.8rem;font-weight:700;margin-bottom:10px;letter-spacing:.02em;
}
.section-title{display:flex;justify-content:space-between;align-items:center;margin-bottom:16px;margin-top:8px}
.section-title h2{margin:0;font-size:1.15rem}
.section-title p{margin:0;color:var(--muted);font-size:.88rem}

.settings-overlay{
  position:fixed;inset:0;background:rgba(47,62,70,.32);
  display:flex;align-items:center;justify-content:center;padding:16px;z-index:50;
}
.settings-panel{width:min(420px,100%);padding:20px;border-radius:24px}
.toggle-row{display:flex;justify-content:space-between;gap:12px;align-items:center;padding:12px 0;border-top:1px solid var(--border)}
.toggle-row:first-of-type{border-top:none}
.switch{position:relative;display:inline-block;width:54px;height:32px}
.switch input{opacity:0;width:0;height:0}
.slider{position:absolute;cursor:pointer;inset:0;background:#D8E0E5;border-radius:999px;transition:.2s ease}
.slider:before{
  content:"";position:absolute;height:24px;width:24px;left:4px;top:4px;background:white;border-radius:50%;
  transition:.2s ease;box-shadow:0 2px 6px rgba(0,0,0,.16)
}
input:checked + .slider{background:var(--primary)}
input:checked + .slider:before{transform:translateX(22px)}

.flow-card{padding:24px 22px 28px;border-radius:var(--r-xl);text-align:center}
.flow-card .img{
  display:block;
  width:100%;max-width:480px;margin:0 auto 16px;
  height:300px;aspect-ratio:unset;object-fit:cover;
  border-radius:var(--r-lg);
  transition:max-width .45s ease,height .45s ease,border-radius .3s ease,margin-bottom .45s ease;
}
.flow-card .img.collapsed{max-width:70px;height:70px;margin:0 auto 6px;border-radius:12px}
.safety-hint{
  font-size:.82rem;font-weight:600;margin-top:14px;margin-bottom:0;
  color:#b94040;background:rgba(185,64,64,.08);
  border:1px solid rgba(185,64,64,.2);
  border-radius:10px;padding:8px 12px;
}
.phase-info{margin:8px 0 0}
.phase-label{font-size:1.15rem;font-weight:700;color:var(--primary);margin:2px 0}
.set-counter{font-size:.85rem;color:var(--muted)}
.timer{font-size:clamp(2.6rem,8vw,4rem);font-weight:800;letter-spacing:-.03em;margin:8px 0}
.progress-wrap{height:10px;border-radius:999px;background:#E7EDF1;overflow:hidden;margin:14px 0 16px}
.progress-bar{height:100%;width:0;background:linear-gradient(90deg,var(--accent) 0%,var(--primary) 100%);transition:width 1s linear}
.exercise-counter{font-size:.95rem;color:var(--muted);margin-bottom:6px}
.tip{
  margin:16px 0;padding:12px 14px;border-radius:16px;
  background:rgba(232,168,124,.14);border:1px solid rgba(232,168,124,.26);color:#7A5C43;text-align:left
}
.step-list{margin:0 auto 18px;padding-left:20px;max-width:520px;text-align:left}
.step-list li{margin-bottom:8px}
.bottom-nav{
  position:fixed;left:50%;transform:translateX(-50%);
  bottom:14px;display:flex;gap:10px;
  background:rgba(255,255,255,.95);backdrop-filter:blur(12px);
  border:1px solid var(--border);box-shadow:var(--shadow);
  border-radius:999px;padding:8px;z-index:30
}
.nav-btn{
  background:transparent;color:var(--muted);padding:12px 18px;border-radius:999px;min-width:110px
}
.nav-btn.active{background:rgba(0,122,140,.14);color:var(--primary-dark)}
.done-badge{font-size:3rem;margin-bottom:10px}
.favorite-btn{
  position:absolute;bottom:8px;right:8px;
  width:36px;height:36px;min-width:0;padding:0;
  background:rgba(255,255,255,.88);backdrop-filter:blur(6px);
  border:1px solid var(--border);border-radius:50%;
  color:var(--muted);font-size:1rem;line-height:1;text-align:center
}
.favorite-btn.active{
  background:rgba(232,168,124,.22);
  border-color:rgba(232,168,124,.45);
  color:#9B6232;
}
.empty-state{
  text-align:center;padding:30px 20px;
}
.empty-state h2{margin-bottom:8px}
.toast{
  position:fixed;left:50%;transform:translateX(-50%);
  bottom:84px;background:rgba(47,62,70,.92);color:#fff;
  padding:10px 14px;border-radius:999px;box-shadow:var(--shadow);
  z-index:60;animation:fadeToast .25s ease
}
@keyframes fadeToast{from{opacity:0;transform:translateX(-50%) translateY(6px)}to{opacity:1;transform:translateX(-50%) translateY(0)}}

@media (max-width:640px){
  .card .btn-row, .hero-card .btn-row{flex-direction:column}
  .card .btn-row button, .hero-card .btn-row button{width:100%}
  .flow-card .btn-row{flex-direction:row;flex-wrap:wrap;justify-content:center}
  .flow-card .btn-row button{width:auto;flex:none}
  .bottom-nav{width:calc(100% - 24px);justify-content:space-between}
  .nav-btn{flex:1;min-width:auto}
}