:root {
  --ink: #17241f;
  --ink-soft: #405149;
  --paper: #f5f1e7;
  --paper-deep: #ece5d7;
  --white: #fffdf7;
  --line: rgba(23, 36, 31, 0.2);
  --lime: #d9ff63;
  --coral: #ff7358;
  --sky: #8ecbff;
  --lilac: #cbb8ff;
  --gold: #ffc95b;
  --green: #4dbb85;
  --amber: #f0ad3d;
  --red: #e7584f;
  --shadow: 0 18px 54px rgba(28, 37, 32, 0.1);
  --radius: 24px;
  --max: 1320px;
}

* {
  box-sizing: border-box;
}

html {
  scroll-behavior: smooth;
  scroll-padding-top: 92px;
  background: var(--paper);
}

body {
  margin: 0;
  color: var(--ink);
  background:
    linear-gradient(rgba(23, 36, 31, 0.027) 1px, transparent 1px),
    linear-gradient(90deg, rgba(23, 36, 31, 0.027) 1px, transparent 1px),
    var(--paper);
  background-size: 34px 34px;
  font-family: "Microsoft YaHei UI", "PingFang SC", "Noto Sans CJK SC", system-ui, -apple-system, sans-serif;
  font-size: 18px;
  line-height: 1.72;
  text-rendering: optimizeLegibility;
}

a {
  color: inherit;
}

button,
input,
select {
  font: inherit;
}

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

button {
  color: inherit;
}

:focus-visible {
  outline: 3px solid var(--white);
  outline-offset: 2px;
  box-shadow: 0 0 0 6px var(--ink);
}

.skip-link {
  position: fixed;
  z-index: 1000;
  top: 10px;
  left: 10px;
  padding: 10px 16px;
  color: var(--paper);
  background: var(--ink);
  border-radius: 10px;
  transform: translateY(-150%);
}

.skip-link:focus {
  transform: translateY(0);
}

.site-header {
  position: sticky;
  z-index: 100;
  top: 0;
  display: grid;
  grid-template-columns: auto 1fr auto;
  align-items: center;
  gap: 28px;
  min-height: 76px;
  padding: 10px max(24px, calc((100vw - var(--max)) / 2));
  color: var(--paper);
  background: rgba(23, 36, 31, 0.96);
  border-bottom: 1px solid rgba(255, 255, 255, 0.14);
  backdrop-filter: blur(14px);
}

.brand {
  display: inline-flex;
  align-items: center;
  gap: 12px;
  color: inherit;
  font-weight: 800;
  text-decoration: none;
  letter-spacing: 0.02em;
}

.brand-mark {
  display: inline-grid;
  width: 42px;
  height: 42px;
  place-items: center;
  color: var(--ink);
  background: var(--lime);
  border: 2px solid currentColor;
  border-radius: 50%;
  font-size: 15px;
  font-weight: 900;
  line-height: 1;
}

.main-nav {
  display: flex;
  justify-content: center;
  gap: clamp(16px, 2.4vw, 34px);
}

.main-nav a {
  color: rgba(245, 241, 231, 0.82);
  font-size: 15px;
  font-weight: 700;
  text-decoration: none;
}

.main-nav a:hover {
  color: var(--lime);
}

.print-button {
  min-height: 44px;
  padding: 8px 16px;
  color: var(--paper);
  background: transparent;
  border: 1px solid rgba(245, 241, 231, 0.5);
  border-radius: 999px;
  cursor: pointer;
  font-size: 15px;
  font-weight: 800;
}

.print-button:hover {
  color: var(--ink);
  background: var(--lime);
  border-color: var(--lime);
}

.hero,
.section,
footer {
  width: min(calc(100% - 48px), var(--max));
  margin-inline: auto;
}

.hero {
  display: grid;
  grid-template-columns: minmax(0, 1.12fr) minmax(410px, 0.88fr);
  gap: clamp(34px, 6vw, 92px);
  align-items: center;
  min-height: calc(100svh - 76px);
  padding-block: clamp(72px, 10vw, 132px);
}

.eyebrow,
.section-kicker,
.mini-label {
  margin: 0 0 14px;
  font-size: 13px;
  font-weight: 900;
  line-height: 1.3;
  letter-spacing: 0.15em;
  text-transform: uppercase;
}

.eyebrow {
  display: inline-flex;
  padding: 8px 12px;
  background: var(--lime);
  border: 1px solid var(--ink);
  border-radius: 999px;
}

.hero h1 {
  max-width: 780px;
  margin: 22px 0 26px;
  font-family: "Microsoft YaHei UI", "PingFang SC", sans-serif;
  font-size: clamp(64px, 8.1vw, 122px);
  font-weight: 900;
  line-height: 0.96;
  letter-spacing: -0.075em;
}

.hero h1 span {
  position: relative;
  z-index: 0;
  display: inline-block;
}

.hero h1 span::after {
  position: absolute;
  z-index: -1;
  right: -0.04em;
  bottom: 0.03em;
  left: -0.02em;
  height: 0.22em;
  background: var(--coral);
  border-radius: 999px;
  content: "";
  transform: rotate(-2deg);
}

.hero-intro {
  max-width: 740px;
  margin: 0;
  color: var(--ink-soft);
  font-size: clamp(19px, 1.7vw, 24px);
  line-height: 1.65;
}

.hero-actions {
  display: flex;
  flex-wrap: wrap;
  gap: 14px;
  margin-top: 34px;
}

.button {
  display: inline-flex;
  align-items: center;
  justify-content: center;
  min-height: 54px;
  padding: 12px 22px;
  border: 2px solid var(--ink);
  border-radius: 999px;
  font-weight: 900;
  text-decoration: none;
  transition: transform 180ms ease, box-shadow 180ms ease, background 180ms ease;
}

.button:hover {
  transform: translateY(-3px);
  box-shadow: 0 8px 0 var(--ink);
}

.button-primary {
  color: var(--paper);
  background: var(--ink);
}

.button-ghost {
  background: rgba(255, 253, 247, 0.5);
}

.privacy-note {
  display: flex;
  gap: 10px;
  align-items: center;
  margin: 30px 0 0;
  color: var(--ink-soft);
  font-size: 14px;
}

.privacy-note span {
  color: var(--green);
  font-size: 10px;
}

.hero-dashboard {
  position: relative;
  min-height: 610px;
  overflow: hidden;
  padding: 24px;
  color: var(--paper);
  background: var(--ink);
  border: 2px solid var(--ink);
  border-radius: 38px;
  box-shadow: 18px 18px 0 var(--sky);
}

.hero-dashboard::before,
.hero-dashboard::after {
  position: absolute;
  border-radius: 50%;
  content: "";
  filter: blur(1px);
}

.hero-dashboard::before {
  top: -80px;
  right: -55px;
  width: 210px;
  height: 210px;
  background: var(--coral);
}

.hero-dashboard::after {
  bottom: 105px;
  left: -55px;
  width: 120px;
  height: 120px;
  background: var(--lilac);
}

.dashboard-topline {
  position: relative;
  z-index: 2;
  display: flex;
  justify-content: space-between;
  gap: 20px;
  padding-bottom: 18px;
  border-bottom: 1px solid rgba(245, 241, 231, 0.25);
  font-size: 13px;
  font-weight: 800;
  letter-spacing: 0.1em;
  text-transform: uppercase;
}

.orbit {
  position: relative;
  width: min(390px, 100%);
  aspect-ratio: 1;
  margin: 46px auto 24px;
}

.orbit-ring {
  position: absolute;
  border: 1px solid rgba(245, 241, 231, 0.34);
  border-radius: 50%;
}

.orbit-one {
  inset: 3%;
}

.orbit-two {
  inset: 22%;
  border-style: dashed;
}

.orbit-one::before,
.orbit-one::after,
.orbit-two::before,
.orbit-two::after {
  position: absolute;
  width: 16px;
  height: 16px;
  border: 3px solid var(--ink);
  border-radius: 50%;
  content: "";
}

.orbit-one::before { top: 5%; left: 18%; background: var(--lime); }
.orbit-one::after { right: 4%; bottom: 26%; background: var(--coral); }
.orbit-two::before { top: 16%; right: 8%; background: var(--sky); }
.orbit-two::after { bottom: 2%; left: 26%; background: var(--lilac); }

.orbit-center {
  position: absolute;
  inset: 34%;
  display: grid;
  place-items: center;
  color: var(--ink);
  background: var(--lime);
  border-radius: 50%;
  font-size: clamp(26px, 3.2vw, 44px);
  font-weight: 900;
  line-height: 1.05;
  text-align: center;
  transform: rotate(-5deg);
}

.orbit-label {
  position: absolute;
  padding: 7px 12px;
  color: var(--ink);
  background: var(--paper);
  border-radius: 999px;
  font-size: 14px;
  font-weight: 900;
  line-height: 1.2;
}

.label-cardio { top: 8%; left: 3%; }
.label-strength { top: 20%; right: 0; background: var(--coral); }
.label-mobility { bottom: 14%; left: 2%; background: var(--lilac); }
.label-fun { right: 8%; bottom: 4%; background: var(--sky); }

.dashboard-metrics {
  position: relative;
  z-index: 2;
  display: grid;
  grid-template-columns: repeat(3, 1fr);
  border-top: 1px solid rgba(245, 241, 231, 0.25);
}

.dashboard-metrics div {
  display: grid;
  gap: 2px;
  padding: 18px 12px 4px;
  text-align: center;
}

.dashboard-metrics div + div {
  border-left: 1px solid rgba(245, 241, 231, 0.25);
}

.dashboard-metrics strong {
  color: var(--lime);
  font-size: 30px;
  line-height: 1.2;
}

.dashboard-metrics span {
  color: rgba(245, 241, 231, 0.68);
  font-size: 12px;
}

.evidence-bar {
  display: grid;
  grid-template-columns: 1fr auto;
  gap: 30px;
  align-items: center;
  padding: 28px max(24px, calc((100vw - var(--max)) / 2));
  color: var(--paper);
  background: var(--ink);
  border-block: 1px solid var(--ink);
}

.evidence-bar p {
  max-width: 1080px;
  margin: 0;
}

.evidence-bar strong {
  margin-right: 12px;
  color: var(--lime);
}

.evidence-bar a {
  white-space: nowrap;
  color: var(--lime);
  font-weight: 800;
  text-underline-offset: 4px;
}

.section {
  padding-block: clamp(88px, 10vw, 150px);
}

.section + .section {
  border-top: 1px solid var(--line);
}

.section-heading {
  max-width: 900px;
  margin-bottom: clamp(42px, 6vw, 72px);
}

.section-kicker {
  color: #506158;
}

.section-heading h2,
.safety-heading h2 {
  margin: 0;
  font-size: clamp(42px, 5.3vw, 76px);
  font-weight: 900;
  line-height: 1.08;
  letter-spacing: -0.055em;
}

.section-heading > p:last-child,
.split-heading > p {
  margin: 18px 0 0;
  color: var(--ink-soft);
  font-size: 20px;
}

.split-heading {
  display: grid;
  grid-template-columns: minmax(0, 0.95fr) minmax(320px, 0.75fr);
  gap: clamp(30px, 8vw, 110px);
  align-items: end;
  max-width: none;
}

.split-heading > p {
  margin: 0;
  padding-left: 28px;
  border-left: 4px solid var(--coral);
}

.verdict-grid {
  display: grid;
  grid-template-columns: 1.35fr repeat(3, 1fr);
  gap: 16px;
}

.verdict-card {
  position: relative;
  min-height: 320px;
  padding: 28px;
  overflow: hidden;
  background: var(--white);
  border: 1px solid var(--ink);
  border-radius: var(--radius);
}

.verdict-card:nth-child(2) { background: var(--sky); }
.verdict-card:nth-child(3) { background: var(--lilac); }
.verdict-card:nth-child(4) { background: var(--gold); }

.verdict-main {
  color: var(--paper);
  background: var(--ink);
}

.verdict-number {
  display: block;
  margin-bottom: 42px;
  font-size: 14px;
  font-weight: 900;
  letter-spacing: 0.1em;
}

.verdict-main .verdict-number,
.verdict-main .mini-label {
  color: var(--lime);
}

.verdict-card h3 {
  margin: 0 0 15px;
  font-size: clamp(25px, 2.1vw, 34px);
  line-height: 1.18;
  letter-spacing: -0.035em;
}

.verdict-card p:not(.mini-label) {
  margin: 0;
  color: inherit;
  font-size: 16px;
  line-height: 1.7;
  opacity: 0.86;
}

.verdict-tag {
  display: inline-flex;
  margin-top: 24px;
  padding: 7px 10px;
  color: var(--ink);
  background: var(--lime);
  border-radius: 999px;
  font-size: 13px;
  font-weight: 900;
}

.quick-pick {
  display: grid;
  grid-template-columns: minmax(180px, 0.5fr) minmax(340px, 1.2fr) minmax(300px, 1fr);
  gap: 28px;
  align-items: center;
  margin-top: 34px;
  padding: 30px;
  background: rgba(255, 253, 247, 0.7);
  border: 1px solid var(--ink);
  border-radius: var(--radius);
  box-shadow: 10px 10px 0 var(--ink);
}

.quick-pick h3 {
  margin: 0;
  font-size: 27px;
  line-height: 1.2;
}

.quick-buttons {
  display: flex;
  flex-wrap: wrap;
  gap: 10px;
}

.quick-buttons button,
.filter-button {
  min-height: 44px;
  padding: 9px 15px;
  background: transparent;
  border: 1px solid var(--ink);
  border-radius: 999px;
  cursor: pointer;
  font-size: 15px;
  font-weight: 800;
}

.quick-buttons button:hover,
.quick-buttons button.is-active,
.filter-button:hover,
.filter-button.is-active {
  color: var(--paper);
  background: var(--ink);
}

.quick-answer {
  min-height: 126px;
  padding: 20px 22px;
  background: var(--lime);
  border-radius: 18px;
}

.answer-label {
  display: block;
  margin-bottom: 5px;
  font-size: 12px;
  font-weight: 900;
  letter-spacing: 0.1em;
}

.quick-answer p {
  margin: 0;
  font-size: 16px;
  line-height: 1.55;
}

.pillar-grid {
  display: grid;
  grid-template-columns: repeat(4, 1fr);
  gap: 14px;
}

.pillar-card {
  display: grid;
  grid-template-rows: auto auto 1fr auto;
  min-height: 390px;
  padding: 24px;
  color: var(--ink);
  border: 1px solid var(--ink);
  border-radius: 28px;
  text-decoration: none;
  transition: transform 200ms ease, box-shadow 200ms ease;
}

.pillar-card:hover {
  transform: translateY(-7px) rotate(-0.5deg);
  box-shadow: 0 12px 0 var(--ink);
}

.pillar-cardio { background: var(--sky); }
.pillar-strength { background: var(--lime); }
.pillar-mobility { background: var(--lilac); }
.pillar-fun { background: var(--coral); }

.pillar-index {
  font-size: 14px;
  font-weight: 900;
}

.pillar-icon {
  align-self: center;
  margin-top: 22px;
  font-family: Georgia, serif;
  font-size: 80px;
  font-weight: 400;
  line-height: 1;
}

.pillar-card h3 {
  align-self: end;
  margin: 36px 0 8px;
  font-size: 31px;
  line-height: 1.1;
  letter-spacing: -0.04em;
}

.pillar-card p {
  margin: 0 0 18px;
  font-size: 14px;
  font-weight: 700;
}

.pillar-card strong {
  padding-top: 16px;
  border-top: 1px solid rgba(23, 36, 31, 0.35);
  font-size: 15px;
}

.catalog {
  width: 100%;
  max-width: none;
  padding-inline: max(24px, calc((100vw - var(--max)) / 2));
  background: var(--ink);
  border-top: 0 !important;
}

.catalog .section-heading,
.catalog .section-kicker {
  color: var(--paper);
}

.catalog .section-heading > p,
.catalog .split-heading > p {
  color: rgba(245, 241, 231, 0.72);
}

.catalog .split-heading > p {
  border-left-color: var(--lime);
}

.filter-bar {
  position: sticky;
  z-index: 50;
  top: 88px;
  display: flex;
  flex-wrap: wrap;
  gap: 12px 22px;
  align-items: center;
  margin: 0 0 60px;
  padding: 15px 18px;
  color: var(--paper);
  background: rgba(245, 241, 231, 0.1);
  border: 1px solid rgba(245, 241, 231, 0.3);
  border-radius: 22px;
  backdrop-filter: blur(18px);
}

.filter-group {
  display: flex;
  flex-wrap: wrap;
  gap: 8px;
}

.filter-secondary {
  padding-left: 20px;
  border-left: 1px solid rgba(245, 241, 231, 0.28);
}

.filter-button {
  color: var(--paper);
  border-color: rgba(245, 241, 231, 0.46);
}

.filter-button:hover,
.filter-button.is-active {
  color: var(--ink);
  background: var(--lime);
  border-color: var(--lime);
}

.filter-status {
  margin: 0 0 0 auto;
  color: rgba(245, 241, 231, 0.68);
  font-size: 14px;
}

.category-block {
  margin-top: 110px;
  scroll-margin-top: 170px;
}

.category-block[hidden],
.exercise-card[hidden] {
  display: none !important;
}

.category-header {
  display: grid;
  grid-template-columns: 82px minmax(0, 1fr) auto;
  gap: 24px;
  align-items: end;
  margin-bottom: 30px;
  padding-bottom: 26px;
  color: var(--paper);
  border-bottom: 1px solid rgba(245, 241, 231, 0.32);
}

.category-number {
  display: grid;
  width: 72px;
  height: 72px;
  place-items: center;
  color: var(--ink);
  background: var(--sky);
  border-radius: 50%;
  font-size: 22px;
  font-weight: 900;
}

#strength .category-number { background: var(--lime); }
#mobility .category-number { background: var(--lilac); }
#fun .category-number { background: var(--coral); }

.category-header p {
  margin: 0 0 5px;
  color: rgba(245, 241, 231, 0.64);
  font-size: 14px;
  font-weight: 900;
  letter-spacing: 0.12em;
}

.category-header h3 {
  margin: 0;
  font-size: clamp(28px, 3.3vw, 48px);
  line-height: 1.18;
  letter-spacing: -0.04em;
}

.category-rule {
  padding: 8px 12px;
  color: var(--ink);
  background: var(--paper);
  border-radius: 999px;
  font-size: 13px;
  font-weight: 900;
  white-space: nowrap;
}

.exercise-grid {
  display: grid;
  grid-template-columns: repeat(2, minmax(0, 1fr));
  gap: 18px;
}

.exercise-grid-three {
  grid-template-columns: repeat(3, minmax(0, 1fr));
}

.exercise-card {
  display: flex;
  flex-direction: column;
  padding: clamp(24px, 3vw, 38px);
  color: var(--ink);
  background: var(--white);
  border: 1px solid rgba(245, 241, 231, 0.2);
  border-radius: 26px;
}

.exercise-card.featured {
  background: #f8ffe0;
  box-shadow: inset 0 0 0 3px var(--lime);
}

#cardio .exercise-card:not(.featured):nth-child(2n) { background: #e9f5ff; }
#strength .exercise-card:not(.featured):nth-child(2n) { background: #f1f8d8; }
#mobility .exercise-card:not(.featured):nth-child(2n) { background: #f1ecff; }
#fun .exercise-card:not(.featured):nth-child(2n) { background: #fff0eb; }

.exercise-card header {
  display: flex;
  justify-content: space-between;
  gap: 20px;
  align-items: flex-start;
  padding-bottom: 22px;
  border-bottom: 1px solid var(--line);
}

.rank {
  display: block;
  margin-bottom: 8px;
  color: #526159;
  font-size: 12px;
  font-weight: 900;
  letter-spacing: 0.11em;
  text-transform: uppercase;
}

.exercise-card h4 {
  margin: 0;
  font-size: clamp(27px, 2.5vw, 38px);
  line-height: 1.15;
  letter-spacing: -0.04em;
}

.duration {
  flex: 0 0 auto;
  min-width: 74px;
  padding: 8px 11px;
  text-align: center;
  background: var(--paper-deep);
  border-radius: 999px;
  font-size: 13px;
  font-weight: 900;
}

.card-lead {
  margin: 22px 0;
  color: var(--ink-soft);
  font-size: 18px;
  font-weight: 700;
  line-height: 1.65;
}

.detail-list {
  display: grid;
  gap: 0;
  margin: 0;
}

.detail-list div {
  display: grid;
  grid-template-columns: 92px 1fr;
  gap: 16px;
  padding: 15px 0;
  border-top: 1px solid var(--line);
}

.detail-list dt {
  font-size: 14px;
  font-weight: 900;
}

.detail-list dd {
  margin: 0;
  color: var(--ink-soft);
  font-size: 15px;
  line-height: 1.72;
}

.caution {
  margin: auto 0 0;
  padding: 15px 17px;
  color: #483927;
  background: #fff0c8;
  border-left: 4px solid var(--gold);
  border-radius: 10px;
  font-size: 14px;
  line-height: 1.65;
}

.not-default {
  padding-top: 110px;
}

.conditional-grid {
  display: grid;
  grid-template-columns: repeat(4, 1fr);
  gap: 14px;
}

.conditional-grid article {
  min-height: 300px;
  padding: 26px;
  background: rgba(255, 253, 247, 0.7);
  border: 1px dashed var(--ink);
  border-radius: 24px;
}

.conditional-grid span {
  display: block;
  margin-bottom: 54px;
  font-size: 14px;
  font-weight: 900;
}

.conditional-grid h3 {
  margin: 0 0 14px;
  font-size: 27px;
  line-height: 1.2;
}

.conditional-grid p {
  margin: 0;
  color: var(--ink-soft);
  font-size: 15px;
  line-height: 1.7;
}

.plans {
  width: 100%;
  max-width: none;
  padding-inline: max(24px, calc((100vw - var(--max)) / 2));
  background: #ded4f4;
  border-top: 1px solid var(--ink) !important;
}

.plan-tabs {
  display: grid;
  grid-template-columns: repeat(3, 1fr);
  margin-bottom: 20px;
  border: 1px solid var(--ink);
  border-radius: 24px;
  overflow: hidden;
}

.plan-tabs button {
  display: flex;
  gap: 12px;
  align-items: baseline;
  justify-content: center;
  min-height: 92px;
  padding: 14px 20px;
  background: rgba(255, 253, 247, 0.42);
  border: 0;
  cursor: pointer;
}

.plan-tabs button + button {
  border-left: 1px solid var(--ink);
}

.plan-tabs button:hover,
.plan-tabs button.is-active {
  color: var(--paper);
  background: var(--ink);
}

.plan-tabs strong {
  font-size: 38px;
  line-height: 1;
}

.plan-tabs span {
  font-size: 15px;
  font-weight: 800;
}

.plan-panel {
  padding: clamp(24px, 4vw, 48px);
  background: var(--white);
  border: 1px solid var(--ink);
  border-radius: 28px;
  box-shadow: 12px 12px 0 var(--ink);
}

.plan-summary {
  display: grid;
  grid-template-columns: auto 1fr auto;
  gap: 22px;
  align-items: center;
  margin-bottom: 32px;
}

.plan-summary > span {
  padding: 7px 12px;
  background: var(--lime);
  border-radius: 999px;
  font-size: 13px;
  font-weight: 900;
}

.plan-summary strong {
  font-size: 23px;
}

.plan-summary p {
  margin: 0;
  color: var(--ink-soft);
  font-size: 15px;
}

.week-grid {
  display: grid;
  grid-template-columns: repeat(7, 1fr);
  gap: 9px;
  margin: 0;
  padding: 0;
  list-style: none;
}

.week-grid li {
  display: flex;
  flex-direction: column;
  min-height: 180px;
  padding: 16px;
  background: #edf6dd;
  border: 1px solid var(--ink);
  border-radius: 18px;
}

.week-grid li:nth-child(2n) {
  background: #e8f4ff;
}

.week-grid li.rest {
  background: var(--paper-deep);
  border-style: dashed;
}

.week-grid span {
  display: grid;
  width: 31px;
  height: 31px;
  place-items: center;
  margin-bottom: 32px;
  color: var(--paper);
  background: var(--ink);
  border-radius: 50%;
  font-size: 13px;
  font-weight: 900;
}

.week-grid strong {
  margin-top: auto;
  font-size: 15px;
  line-height: 1.3;
}

.week-grid small {
  display: block;
  margin-top: 8px;
  color: var(--ink-soft);
  font-size: 12px;
  line-height: 1.45;
}

.plan-note {
  margin: 26px 0 0;
  padding: 15px 18px;
  color: #473a29;
  background: #fff0c8;
  border-radius: 12px;
  font-size: 15px;
}

.progression {
  display: grid;
  grid-template-columns: 0.65fr 2fr;
  gap: 32px;
  margin-top: 54px;
}

.progression-title h3 {
  margin: 0;
  font-size: 30px;
  line-height: 1.2;
}

.progression-steps {
  display: grid;
  grid-template-columns: repeat(4, 1fr);
  border: 1px solid var(--ink);
  border-radius: 22px;
  overflow: hidden;
}

.progression-steps article {
  padding: 22px;
  background: rgba(255, 253, 247, 0.5);
}

.progression-steps article + article {
  border-left: 1px solid var(--ink);
}

.progression-steps span {
  display: block;
  margin-bottom: 28px;
  font-size: 12px;
  font-weight: 900;
}

.progression-steps strong {
  font-size: 20px;
}

.progression-steps p {
  margin: 9px 0 0;
  color: var(--ink-soft);
  font-size: 14px;
  line-height: 1.65;
}

.spend-well {
  width: 100%;
  max-width: none;
  padding-inline: max(24px, calc((100vw - var(--max)) / 2));
  color: var(--paper);
  background: #23382f;
  border-top: 0 !important;
}

.spend-well .section-heading,
.spend-well .section-kicker,
.spend-well .section-heading > p,
.spend-well .split-heading > p {
  color: var(--paper);
}

.spend-well .split-heading > p {
  border-left-color: var(--lime);
  opacity: 0.76;
}

.spend-grid {
  display: grid;
  grid-template-columns: repeat(4, 1fr);
  gap: 14px;
}

.spend-grid article {
  min-height: 340px;
  padding: 28px;
  color: var(--ink);
  background: var(--paper);
  border-radius: 24px;
}

.spend-grid article:nth-child(1) { background: var(--lime); }
.spend-grid article:nth-child(2) { background: var(--sky); }
.spend-grid article:nth-child(3) { background: var(--lilac); }
.spend-grid article:nth-child(4) { background: var(--coral); }

.spend-grid span {
  display: inline-flex;
  padding: 6px 10px;
  background: rgba(255, 253, 247, 0.55);
  border-radius: 999px;
  font-size: 12px;
  font-weight: 900;
}

.spend-grid h3 {
  margin: 84px 0 14px;
  font-size: 27px;
  line-height: 1.2;
}

.spend-grid p {
  margin: 0;
  font-size: 15px;
  line-height: 1.72;
}

.safety {
  width: 100%;
  max-width: none;
  padding-inline: max(24px, calc((100vw - var(--max)) / 2));
  background: #fff8e8;
}

.safety-heading {
  max-width: 910px;
  margin-bottom: 58px;
}

.safety-heading > p:last-child {
  margin-top: 20px;
  color: var(--ink-soft);
  font-size: 20px;
}

.traffic-grid {
  display: grid;
  grid-template-columns: repeat(3, 1fr);
  gap: 16px;
}

.traffic-card {
  min-height: 330px;
  padding: 28px;
  background: var(--white);
  border: 1px solid var(--ink);
  border-radius: 24px;
}

.traffic-light {
  width: 58px;
  height: 58px;
  margin-bottom: 54px;
  background: var(--green);
  border: 2px solid var(--ink);
  border-radius: 50%;
  box-shadow: 7px 7px 0 var(--ink);
}

.traffic-card.amber .traffic-light { background: var(--amber); }
.traffic-card.red .traffic-light { background: var(--red); }

.traffic-card h3 {
  margin: 0 0 14px;
  font-size: 27px;
  line-height: 1.25;
}

.traffic-card > p:last-child {
  margin: 0;
  color: var(--ink-soft);
  font-size: 15px;
}

.health-adjustments {
  display: grid;
  grid-template-columns: 0.64fr 1.36fr;
  gap: 50px;
  margin-top: 70px;
  padding-top: 60px;
  border-top: 1px solid var(--ink);
}

.adjustment-intro h3 {
  margin: 0 0 16px;
  font-size: 36px;
  line-height: 1.2;
}

.adjustment-intro > p:last-child {
  color: var(--ink-soft);
}

.adjustment-list {
  border-top: 1px solid var(--ink);
}

.adjustment-list details {
  border-bottom: 1px solid var(--ink);
}

.adjustment-list summary {
  display: grid;
  grid-template-columns: 1fr 1fr 28px;
  gap: 18px;
  align-items: center;
  padding: 22px 0;
  cursor: pointer;
  list-style: none;
}

.adjustment-list summary::-webkit-details-marker {
  display: none;
}

.adjustment-list summary::after {
  display: grid;
  width: 28px;
  height: 28px;
  place-items: center;
  content: "+";
  color: var(--paper);
  background: var(--ink);
  border-radius: 50%;
  font-weight: 900;
  line-height: 1;
}

.adjustment-list details[open] summary::after {
  content: "−";
}

.adjustment-list summary span {
  font-weight: 900;
}

.adjustment-list summary strong {
  color: var(--ink-soft);
  font-size: 15px;
}

.adjustment-list details > div {
  padding: 0 46px 24px 0;
}

.adjustment-list details p {
  margin: 0;
  color: var(--ink-soft);
}

.emergency-box {
  display: grid;
  grid-template-columns: 230px 1fr;
  gap: 38px;
  align-items: center;
  margin-top: 68px;
  padding: clamp(28px, 5vw, 58px);
  color: var(--paper);
  background: #9e2f2b;
  border: 2px solid var(--ink);
  border-radius: 28px;
  box-shadow: 12px 12px 0 var(--ink);
}

.emergency-number {
  display: grid;
  aspect-ratio: 1;
  place-items: center;
  color: #9e2f2b;
  background: var(--paper);
  border-radius: 50%;
  font-size: clamp(58px, 8vw, 98px);
  font-weight: 900;
  line-height: 1;
  letter-spacing: -0.06em;
}

.emergency-box h3 {
  margin: 0 0 12px;
  font-size: clamp(24px, 2.6vw, 38px);
  line-height: 1.35;
}

.emergency-box p:last-child {
  margin: 0;
  color: rgba(245, 241, 231, 0.76);
}

.source-list {
  margin: 0;
  padding: 0;
  border-top: 1px solid var(--ink);
  list-style: none;
}

.source-list li {
  border-bottom: 1px solid var(--ink);
}

.source-list a {
  display: grid;
  grid-template-columns: 70px 1fr minmax(280px, 0.8fr) 28px;
  gap: 24px;
  align-items: center;
  min-height: 92px;
  text-decoration: none;
}

.source-list a::after {
  content: "↗";
  font-size: 22px;
}

.source-list a:hover strong,
.source-list a:hover::after {
  color: #9e3927;
}

.source-list span {
  font-size: 13px;
  font-weight: 900;
}

.source-list strong {
  font-size: 19px;
}

.source-list small {
  color: var(--ink-soft);
  font-size: 14px;
}

.disclaimer {
  display: grid;
  grid-template-columns: 180px 1fr;
  gap: 30px;
  margin-top: 46px;
  padding: 28px;
  background: var(--paper-deep);
  border-left: 7px solid var(--ink);
}

.disclaimer strong {
  font-size: 21px;
}

.disclaimer p {
  margin: 0;
  color: var(--ink-soft);
  font-size: 15px;
}

footer {
  display: grid;
  grid-template-columns: 1fr 1.5fr auto;
  gap: 30px;
  align-items: center;
  padding-block: 44px;
  border-top: 1px solid var(--ink);
}

footer > div {
  display: flex;
  gap: 12px;
  align-items: center;
}

footer p {
  margin: 0;
  color: var(--ink-soft);
  font-size: 15px;
}

footer > a {
  font-size: 15px;
  font-weight: 900;
  text-underline-offset: 5px;
}

@media (max-width: 1180px) {
  .hero {
    grid-template-columns: 1fr 420px;
    gap: 42px;
  }

  .hero-dashboard {
    min-height: 560px;
  }

  .verdict-grid {
    grid-template-columns: repeat(2, 1fr);
  }

  .verdict-card {
    min-height: 270px;
  }

  .pillar-grid,
  .conditional-grid,
  .spend-grid {
    grid-template-columns: repeat(2, 1fr);
  }

  .exercise-grid-three {
    grid-template-columns: repeat(2, 1fr);
  }

  .week-grid {
    grid-template-columns: repeat(4, 1fr);
  }

  .progression {
    grid-template-columns: 1fr;
  }

  .progression-steps {
    grid-template-columns: repeat(2, 1fr);
  }

  .progression-steps article:nth-child(3) {
    border-top: 1px solid var(--ink);
    border-left: 0;
  }

  .progression-steps article:nth-child(4) {
    border-top: 1px solid var(--ink);
  }
}

@media (max-width: 920px) {
  .site-header {
    grid-template-columns: 1fr auto;
  }

  .main-nav {
    display: none;
  }

  .hero {
    grid-template-columns: 1fr;
    min-height: auto;
  }

  .hero-dashboard {
    width: min(600px, 100%);
    margin-inline: auto;
  }

  .split-heading {
    grid-template-columns: 1fr;
    gap: 26px;
  }

  .split-heading > p {
    max-width: 760px;
  }

  .quick-pick {
    grid-template-columns: 1fr;
  }

  .exercise-grid,
  .exercise-grid-three {
    grid-template-columns: 1fr;
  }

  .category-header {
    grid-template-columns: 72px 1fr;
  }

  .category-rule {
    grid-column: 2;
    justify-self: start;
  }

  .plan-summary {
    grid-template-columns: auto 1fr;
  }

  .plan-summary p {
    grid-column: 1 / -1;
  }

  .health-adjustments {
    grid-template-columns: 1fr;
  }

  .source-list a {
    grid-template-columns: 52px 1fr 28px;
  }

  .source-list small {
    grid-column: 2;
  }

  .source-list a::after {
    grid-column: 3;
    grid-row: 1 / span 2;
  }
}

@media (max-width: 680px) {
  html {
    scroll-padding-top: 72px;
  }

  body {
    font-size: 16px;
    line-height: 1.7;
  }

  .site-header {
    min-height: 68px;
    padding-inline: 16px;
  }

  .brand {
    font-size: 15px;
  }

  .brand-mark {
    width: 38px;
    height: 38px;
  }

  .print-button {
    min-height: 40px;
    padding-inline: 12px;
    font-size: 15px;
  }

  .hero,
  .section,
  footer {
    width: min(calc(100% - 28px), var(--max));
  }

  .hero {
    padding-block: 58px 82px;
  }

  .hero h1 {
    font-size: clamp(55px, 20vw, 84px);
  }

  .hero-intro {
    font-size: 18px;
  }

  .privacy-note,
  .section-kicker,
  .mini-label,
  .answer-label,
  .pillar-index,
  .pillar-card p,
  .pillar-card strong,
  .category-header p,
  .category-rule,
  .rank,
  .duration,
  .filter-status,
  .plan-tabs span,
  .week-grid strong,
  .week-grid small,
  .progression-steps span,
  .progression-steps p,
  .spend-grid span,
  .source-list span,
  .source-list small {
    font-size: 15px;
  }

  .button {
    width: 100%;
  }

  .hero-dashboard {
    min-height: 490px;
    padding: 18px;
    border-radius: 28px;
    box-shadow: 10px 10px 0 var(--sky);
  }

  .orbit {
    margin-top: 28px;
  }

  .dashboard-metrics strong {
    font-size: 23px;
  }

  .dashboard-metrics span {
    font-size: 15px;
  }

  .evidence-bar {
    grid-template-columns: 1fr;
    gap: 14px;
    padding: 24px 18px;
  }

  .section {
    padding-block: 82px;
  }

  .section-heading h2,
  .safety-heading h2 {
    font-size: clamp(38px, 13vw, 58px);
  }

  .section-heading > p:last-child,
  .split-heading > p,
  .safety-heading > p:last-child {
    font-size: 17px;
  }

  .verdict-grid,
  .pillar-grid,
  .conditional-grid,
  .spend-grid,
  .traffic-grid {
    grid-template-columns: 1fr;
  }

  .verdict-card,
  .conditional-grid article,
  .spend-grid article,
  .traffic-card {
    min-height: auto;
  }

  .verdict-number,
  .conditional-grid span,
  .spend-grid h3,
  .traffic-light {
    margin-bottom: 28px;
  }

  .pillar-grid {
    display: flex;
    gap: 12px;
    width: 100%;
    padding: 0 4px 18px 0;
    overflow-x: auto;
    scrollbar-width: none;
    scroll-snap-type: x mandatory;
  }

  .pillar-grid::-webkit-scrollbar,
  .filter-group::-webkit-scrollbar {
    display: none;
  }

  .pillar-card {
    flex: 0 0 min(82vw, 330px);
    min-height: 350px;
    scroll-snap-align: start;
  }

  .catalog,
  .plans,
  .spend-well,
  .safety {
    width: 100%;
    padding-inline: 14px;
  }

  .filter-bar {
    position: static;
    gap: 10px;
    margin-bottom: 48px;
    padding: 12px;
    border-radius: 18px;
  }

  .filter-group {
    flex-wrap: nowrap;
    max-width: 100%;
    overflow-x: auto;
    padding-bottom: 3px;
    scrollbar-width: none;
  }

  .filter-secondary {
    padding-left: 0;
    border-left: 0;
  }

  .filter-button {
    flex: 0 0 auto;
  }

  .filter-status {
    width: 100%;
    margin-left: 2px;
  }

  .category-block {
    margin-top: 84px;
  }

  .category-header {
    grid-template-columns: 52px 1fr;
    gap: 14px;
  }

  .category-number {
    width: 50px;
    height: 50px;
    font-size: 16px;
  }

  .category-header h3 {
    font-size: 28px;
  }

  .exercise-card {
    padding: 22px 19px;
    border-radius: 22px;
  }

  .exercise-card header {
    display: grid;
    grid-template-columns: 1fr auto;
  }

  .exercise-card h4 {
    font-size: 27px;
  }

  .card-lead {
    font-size: 17px;
  }

  .detail-list div {
    grid-template-columns: 1fr;
    gap: 4px;
  }

  .detail-list dt,
  .detail-list dd,
  .caution {
    font-size: 15px;
  }

  .plan-tabs button {
    flex-direction: column;
    gap: 2px;
    min-height: 84px;
  }

  .plan-tabs strong {
    font-size: 30px;
  }

  .plan-panel {
    padding: 20px 16px;
    box-shadow: 8px 8px 0 var(--ink);
  }

  .plan-summary {
    grid-template-columns: 1fr;
    gap: 12px;
  }

  .plan-summary > span {
    justify-self: start;
  }

  .week-grid {
    grid-template-columns: repeat(2, 1fr);
  }

  .week-grid li {
    min-height: 160px;
  }

  .progression-steps {
    grid-template-columns: 1fr;
  }

  .progression-steps article + article {
    border-top: 1px solid var(--ink);
    border-left: 0;
  }

  .adjustment-list summary {
    grid-template-columns: 1fr 28px;
    gap: 8px;
  }

  .adjustment-list summary strong {
    grid-column: 1;
    grid-row: 2;
  }

  .adjustment-list summary::after {
    grid-column: 2;
    grid-row: 1 / span 2;
  }

  .adjustment-list details > div {
    padding-right: 0;
  }

  .emergency-box {
    grid-template-columns: 1fr;
    gap: 24px;
    box-shadow: 8px 8px 0 var(--ink);
  }

  .emergency-number {
    width: 150px;
  }

  .source-list a {
    grid-template-columns: 38px 1fr 24px;
    gap: 12px;
    padding-block: 16px;
  }

  .source-list strong {
    font-size: 16px;
  }

  .disclaimer {
    grid-template-columns: 1fr;
  }

  footer {
    grid-template-columns: 1fr;
  }
}

@media (prefers-reduced-motion: reduce) {
  *,
  *::before,
  *::after {
    scroll-behavior: auto !important;
    animation-duration: 0.01ms !important;
    animation-iteration-count: 1 !important;
    transition-duration: 0.01ms !important;
  }
}

@media print {
  @page {
    margin: 14mm;
  }

  body {
    color: #000;
    background: #fff;
    font-size: 11pt;
  }

  .site-header,
  .hero-dashboard,
  .hero-actions,
  .privacy-note,
  .filter-bar,
  .quick-pick,
  .pillar-grid,
  .not-default,
  .spend-well,
  footer {
    display: none !important;
  }

  .hero,
  .section,
  .catalog,
  .plans,
  .safety {
    width: 100%;
    padding: 20px 0;
    color: #000;
    background: #fff;
  }

  .hero {
    min-height: auto;
  }

  .hero h1 {
    font-size: 46pt;
  }

  .catalog .section-heading,
  .catalog .section-kicker,
  .catalog .section-heading > p,
  .catalog .split-heading > p,
  .category-header {
    color: #000;
  }

  .exercise-grid,
  .exercise-grid-three {
    grid-template-columns: 1fr 1fr;
  }

  .exercise-card,
  .traffic-card,
  .plan-panel {
    break-inside: avoid;
    box-shadow: none;
  }

  .exercise-card {
    padding: 16px;
  }

  .exercise-card h4 {
    font-size: 20pt;
  }

  .plan-tabs {
    display: none;
  }

  .plan-panel[hidden] {
    display: none !important;
  }

  a {
    text-decoration: none;
  }
}