:root{--ink:#20332b;--muted:#6b756f;--green:#275c43;--lime:#d9f078;--paper:#f6f7f2;--line:#dde3d9}*{box-sizing:border-box}body{margin:0;background:var(--paper);color:var(--ink);font-family:Arial,Helvetica,sans-serif;font-size:15px;line-height:1.6}button,input,select,textarea{font:inherit}button,a,input,select{touch-action:manipulation}a{color:var(--green)}button{border:0;border-radius:8px;min-height:46px;padding:11px 21px;background:var(--green);color:white;font-weight:600;cursor:pointer}button:hover{filter:brightness(.92)}button:disabled{opacity:.6;cursor:wait}button.secondary{background:white;border:1px solid var(--line);color:var(--ink)}button.text{background:transparent;color:var(--ink);padding:10px 14px}button.danger{background:#963f36}button:focus-visible,a:focus-visible{outline:3px solid #96b947;outline-offset:4px}header{height:100px;display:flex;align-items:center;justify-content:space-between;max-width:1280px;margin:auto;padding:0 48px;border-bottom:1px solid var(--line)}.brand{display:flex;align-items:center;gap:12px;font-size:24px;letter-spacing:-1px;text-decoration:none;font-weight:700;color:var(--ink)}.brand-dot{font-size:10px;align-self:flex-start;margin-top:14px}.mark{background:var(--green);color:var(--lime);width:42px;height:42px;border-radius:50%;display:inline-flex;align-items:center;justify-content:center;font-size:29px;letter-spacing:-5px;padding-right:5px}.mark span{transform:translateY(-2px)}nav{display:flex;gap:10px;align-items:center}main{max-width:1184px;margin:0 auto;padding:48px 0 70px}h1,h2,h3,p{margin-top:0}h1{font-size:52px;line-height:1.12;letter-spacing:-2px;font-weight:500;margin-bottom:20px}h2{font-size:28px;line-height:1.25;letter-spacing:-.8px}h3{font-size:18px;letter-spacing:-.3px}p{color:var(--muted)}.eyebrow{font-size:11px;letter-spacing:1.7px;font-weight:700;text-transform:uppercase;color:var(--green);margin-bottom:16px}.pill{display:inline-flex;align-items:center;gap:7px;background:#e9eddf;color:var(--green);font-size:12px;border-radius:30px;padding:6px 12px}.pill:before{content:' ';height:6px;width:6px;background:#6c9456;border-radius:50%}.hero{display:grid;grid-template-columns:1.1fr 1fr;gap:70px;align-items:center;padding:30px 0 60px}.hero h1{font-size:76px;letter-spacing:-4px;line-height:1.04;margin-top:25px}.hero h1 em{font-style:normal;color:#6e8c51}.hero p{max-width:430px;font-size:17px}.hero .actions{margin:28px 0}.hero-note{font-size:12px;color:var(--muted)}.visual{height:460px;background:#dae3cf;border-radius:22px;position:relative;overflow:hidden;display:flex;align-items:center;justify-content:center;background-image:radial-gradient(ellipse at 20% 5%,#eff0d9,transparent 65%),linear-gradient(135deg,#dce8d0,#a0b594)}.visual:before,.visual:after{content:'';position:absolute;border:1px solid #ffffff60;width:400px;height:400px;border-radius:50%;transform:translate(120px,110px)}.visual:after{width:550px;height:550px}.dumbbell{position:absolute;transform:rotate(-32deg);top:73px;right:42px;width:330px;height:130px;filter:drop-shadow(12px 28px 15px #395f3a45)}.bar{position:absolute;left:60px;right:60px;top:53px;height:25px;background:linear-gradient(#758071,#c6cdbc,#677565);border-radius:5px}.plate{position:absolute;width:65px;height:130px;border-radius:17px;background:linear-gradient(90deg,#234735,#52765b 60%,#173d2c);box-shadow:inset -9px 0 #132f2560}.plate.left{left:25px}.plate.right{right:25px}.plate:after{content:'RDH';position:absolute;top:45px;left:17px;color:#c8dbb8;font-size:22px;font-weight:700;transform:rotate(90deg)}.preview{background:#fffffff2;width:310px;border:1px solid white;border-radius:14px;position:absolute;bottom:35px;left:30px;padding:22px;box-shadow:0 12px 30px #2b453515;z-index:1}.preview h3{margin:9px 0 18px}.preview-row{display:flex;gap:10px;justify-content:space-between;border-top:1px solid var(--line);padding:12px 0;font-size:12px}.preview-row:last-child{padding-bottom:0}.mini-days{display:flex;gap:9px}.mini-days span{background:var(--paper);border-radius:5px;width:30px;text-align:center;padding:5px 0;font-size:10px}.mini-days .active{background:var(--green);color:white}.visual-label{position:absolute;top:22px;left:25px;font-size:10px;letter-spacing:2px}.features{display:grid;grid-template-columns:repeat(3,1fr);border-top:1px solid var(--line);padding-top:30px;gap:40px}.feature{display:flex;gap:17px}.feature-icon{font-size:21px;color:var(--green)}.feature h3{margin-bottom:5px;font-size:15px}.feature p{font-size:13px;margin:0}.intro{display:flex;justify-content:space-between;align-items:flex-end;margin-bottom:32px;gap:20px}.intro h1{font-size:44px;margin-bottom:10px}.intro p{margin:0}.grid{display:grid;grid-template-columns:1fr 310px;gap:26px}.card{background:white;border:1px solid var(--line);border-radius:14px;padding:27px;margin-bottom:24px}.banner{background:var(--green);color:white;border-radius:15px;padding:30px;display:flex;justify-content:space-between;align-items:center;margin-bottom:28px;gap:20px}.banner p{color:#d0ddd3;margin-bottom:0}.banner h2{margin-bottom:7px}.banner .pill{background:#ffffff15;color:var(--lime)}.week{display:grid;grid-template-columns:repeat(7,1fr);gap:8px}.day{border:1px solid var(--line);background:var(--paper);color:var(--muted);border-radius:10px;padding:15px 9px;min-height:125px;display:flex;flex-direction:column;justify-content:space-between;text-align:left;position:relative}.day small{font-size:10px}.day strong{font-size:13px;font-weight:500;line-height:1.4}.day.train{background:#eef3e7;color:var(--green);border-color:#ccdbc0}.day.selected{background:var(--green);color:white;border-color:var(--green)}.day .dot{width:6px;height:6px;background:currentColor;border-radius:50%;margin-top:12px}.section-head{display:flex;align-items:center;justify-content:space-between;margin-bottom:22px;gap:10px}.section-head h2,.section-head h3{margin:0}.section-head h2{font-size:23px}.exercise{display:grid;grid-template-columns:36px 1fr 100px;gap:12px;border-top:1px solid var(--line);padding:20px 0}.exercise:last-child{padding-bottom:0}.number{background:#f0f3e9;width:28px;height:28px;border-radius:50%;font-size:11px;display:grid;place-items:center}.exercise h3{font-size:15px;margin-bottom:2px}.exercise p{font-size:12px;margin:3px 0}.exercise .prescription{text-align:right;font-size:13px}.exercise details{font-size:12px;color:var(--muted);margin-top:7px}.exercise summary{cursor:pointer;color:var(--green)}.warmup{background:#f4f6ee;padding:16px;border-radius:9px;font-size:13px;margin-bottom:20px}.warmup p{margin-bottom:0}.aside-title{font-size:11px;letter-spacing:1.5px;margin-bottom:18px}.stat{display:flex;justify-content:space-between;border-bottom:1px solid var(--line);padding:12px 0;font-size:13px}.stat span{color:var(--muted)}.tip{background:#e9efd9;border-color:#d5dfc0}.tip h3{margin-top:15px}.tip p{font-size:13px}.arrow-link{color:var(--green);font-size:13px;font-weight:600}.steps{padding-left:22px;color:var(--muted);font-size:14px}.steps li{margin:12px 0;padding-left:5px}.progress-example{display:flex;gap:10px;flex-wrap:wrap;margin:20px 0}.progress-example span{background:#eff3e6;border-radius:8px;padding:12px 15px;font-size:13px}.auth{max-width:440px;margin:25px auto}.auth h1{font-size:36px}.auth .card{padding:35px}.field{display:flex;flex-direction:column;gap:6px;margin-bottom:20px}.field label,.field legend{font-size:13px;font-weight:600}input,select,textarea{width:100%;border:1px solid #cbd5c8;border-radius:7px;padding:12px;color:var(--ink);background:white;min-height:46px}input:focus,select:focus,textarea:focus{outline:2px solid #9ab976;outline-offset:1px}textarea{min-height:90px;resize:vertical}.field small{color:var(--muted);font-size:12px}.form-grid{display:grid;grid-template-columns:1fr 1fr;gap:0 24px}.wide{grid-column:1/-1}.actions{display:flex;gap:12px;align-items:center;flex-wrap:wrap}.actions.end{justify-content:space-between;border-top:1px solid var(--line);padding-top:22px}.error{color:#a6392c;background:#fff1ed;border-radius:6px;padding:12px;margin:16px 0;font-size:13px}.error:empty{display:none}.wizard{max-width:820px;margin:auto}.wizard h1{font-size:40px}.progress{display:flex;margin:25px 0 32px;gap:10px}.progress div{flex:1;border-top:3px solid var(--line);padding-top:10px;font-size:12px;color:var(--muted)}.progress div.active{border-color:var(--green);color:var(--green)}fieldset{border:0;padding:0;margin:0 0 22px}legend{font-weight:600;font-size:13px;margin-bottom:10px}.choices{display:flex;flex-wrap:wrap;gap:8px}.choice{display:flex;align-items:center;gap:8px;border:1px solid var(--line);padding:10px 14px;border-radius:7px;font-size:13px;min-height:46px;cursor:pointer}.choice:has(input:checked){background:#edf3e4;border-color:#8fac72}.choice input{width:16px;min-height:16px;accent-color:var(--green);margin:0}.unit-row{display:grid;grid-template-columns:1fr 130px;gap:10px}.two{display:grid;grid-template-columns:1fr 1fr;gap:10px}.subfields{background:var(--paper);padding:20px;border-radius:9px}.full{width:100%}.muted{color:var(--muted)}.small{font-size:12px}.nutrition-table{width:100%;border-collapse:collapse;font-size:13px}.nutrition-table td,.nutrition-table th{padding:12px 8px;text-align:left;border-bottom:1px solid var(--line)}.table-wrap{overflow-x:auto}.loading{text-align:center;padding:100px 20px}footer{border-top:1px solid var(--line);max-width:1184px;margin:auto;padding:28px 0;display:flex;justify-content:space-between;font-size:11px;color:var(--muted)}.brand-small{font-weight:700;font-size:16px;color:var(--ink)}#toast{position:fixed;bottom:25px;left:50%;transform:translateX(-50%);background:var(--ink);color:white;border-radius:8px;padding:13px 25px;display:none;z-index:10}dialog{border:1px solid var(--line);border-radius:15px;max-width:450px;padding:30px;color:var(--ink)}dialog::backdrop{background:#142d2366}.empty{padding:40px 10px;text-align:center}.recovery-icon{font-size:44px;color:#829468} @media(max-width:1250px){main,footer{margin-left:40px;margin-right:40px}.hero{gap:35px}.hero h1{font-size:65px}}@media(max-width:850px){.grid{grid-template-columns:1fr}.sidebar{display:grid;grid-template-columns:1fr 1fr;gap:20px}.hero h1{font-size:52px}.visual{height:400px}.week{gap:5px}.day{padding:10px 6px}.intro{align-items:flex-start}.features{gap:20px}header{padding:0 25px}.brand{font-size:21px}}@media(max-width:600px){header{height:80px;padding:0 20px}.brand{font-size:20px;gap:8px}.mark{width:34px;height:34px;font-size:25px}.brand-dot{display:none}nav{gap:0}nav button{padding:8px 12px;font-size:12px}main{margin:0;padding:30px 20px 45px}.hero{grid-template-columns:1fr;gap:30px;padding:5px 0 35px}.hero h1{font-size:60px;letter-spacing:-3px}.visual{height:380px}.features{grid-template-columns:1fr;gap:24px}.intro{flex-direction:column;margin-bottom:23px}.intro h1{font-size:37px}.banner{padding:23px;align-items:flex-start;flex-direction:column}.banner h2{font-size:25px}.card{padding:20px}.week{display:flex;overflow-x:auto;padding-bottom:8px}.day{min-width:82px;min-height:115px}.sidebar{display:block}.form-grid{grid-template-columns:1fr}.wide{grid-column:auto}.wizard h1{font-size:33px}.progress div{font-size:10px}.exercise{grid-template-columns:28px 1fr 75px;gap:8px}.exercise .prescription{font-size:11px}.exercise h3{font-size:14px}.section-head{align-items:flex-start}.section-head h2{font-size:21px}.section-head button{padding:8px 12px;font-size:11px}.auth{margin:0}.auth .card{padding:25px}footer{margin:0 20px;padding:22px 0;gap:10px;flex-wrap:wrap}footer span:last-child{display:none}h1{font-size:36px}.nutrition-table{min-width:480px}}@media(prefers-reduced-motion:no-preference){.card,.hero{animation:appear .35s ease-out}@keyframes appear{from{opacity:0;transform:translateY(8px)}to{opacity:1;transform:translateY(0)}}}
.grid>*,.card,.table-wrap{min-width:0}.brand{white-space:nowrap}@media(max-width:600px){nav button{font-size:11px;padding:8px;white-space:nowrap}.brand{font-size:18px}}

/* RDH identity: a custom geometric crest with warm metallic detailing. */
.brand{gap:13px;letter-spacing:0}.mark{position:relative;flex-shrink:0;display:block;background:none;width:58px;height:58px;border-radius:0;padding:0;filter:drop-shadow(0 3px 4px #193c2420)}.mark svg{display:block;width:100%;height:100%}.mark:before,.mark:after{content:none}.wordmark{display:flex;flex-direction:column;line-height:1;gap:8px}.wordmark strong{font-family:Georgia,'Times New Roman',serif;font-size:29px;font-weight:500;letter-spacing:4px}.wordmark>span{font-size:9px;font-weight:600;letter-spacing:2px;text-transform:uppercase;color:#61745c}.plate:after{left:10px;font-size:17px;letter-spacing:1px}.brand-small{font-size:14px}
@media(max-width:600px){.brand{gap:9px}.mark{width:44px;height:44px}.wordmark{gap:6px}.wordmark strong{font-size:23px;letter-spacing:3px}.wordmark>span{font-size:8px;letter-spacing:1px}}
/* Give the illustration caption its own clear space above the dumbbell. */
.visual-label{z-index:2;top:20px;left:22px;right:22px;max-width:100%;font-size:9px;letter-spacing:1.35px;line-height:1.5;color:#284632}.dumbbell{top:100px;right:25px}
@media(max-width:600px){.visual-label{top:20px;left:20px;right:20px;font-size:8px;letter-spacing:1.1px}.dumbbell{top:94px;right:18px}}
.visual-label{font-size:10px;letter-spacing:1.5px}@media(max-width:600px){.visual-label{font-size:9px;letter-spacing:1.2px}}

.recovery-content{padding:8px 0}.recovery-intro{display:flex;align-items:flex-start;gap:20px;margin-bottom:22px}.recovery-intro .recovery-icon{line-height:1.1;flex-shrink:0}.recovery-intro h3{font-size:21px;margin-bottom:10px}.recovery-intro p{font-size:14px;margin-bottom:0}.recovery-habits{background:#f4f6ee;border-radius:10px;padding:4px 20px;margin-bottom:20px}.recovery-habits article{display:flex;gap:15px;padding:20px 0;border-bottom:1px solid var(--line)}.recovery-habits article:last-child{border-bottom:0}.habit-number{font-size:11px;font-weight:700;color:var(--green);padding-top:3px}.recovery-habits h3{font-size:15px;margin-bottom:6px}.recovery-habits p{font-size:13px;margin-bottom:0}.recovery-note{margin-bottom:12px}@media(max-width:600px){.recovery-intro{gap:13px}.recovery-intro h3{font-size:18px}.recovery-intro .recovery-icon{font-size:32px}.recovery-habits{padding:4px 15px}}

.session-actions{display:flex;gap:8px;flex-wrap:wrap;justify-content:flex-end;max-width:360px}.session-actions button{font-size:12px;padding:9px 13px}@media(max-width:600px){#session>.section-head{flex-direction:column;gap:16px}.session-actions{justify-content:flex-start;max-width:100%}.session-actions button{font-size:11px;padding:9px 11px}}

.calorie-panel{background:#f1f5e9;border:1px solid #d9e3cd;border-radius:11px;padding:22px;margin:24px 0}.calorie-stats{display:grid;grid-template-columns:1fr 1fr;gap:20px;margin-bottom:20px}.calorie-stats>div{display:flex;flex-direction:column;gap:6px}.calorie-stats strong{font-size:34px;line-height:1.2;letter-spacing:-1px;color:var(--green)}.calorie-stats .eyebrow{font-size:9px;margin-bottom:3px}.calorie-stats>div>span:last-child{font-size:12px;color:var(--muted)}.calorie-panel>p{font-size:13px}.calorie-panel h3{font-size:16px}.calorie-method{margin:16px 0 22px;font-size:12px}.calorie-method summary{cursor:pointer;color:var(--green);font-weight:600}.calorie-method p{margin-top:14px}@media(max-width:600px){.calorie-panel{padding:18px}.calorie-stats{grid-template-columns:1fr;gap:18px}.calorie-stats>div:first-child{padding-bottom:18px;border-bottom:1px solid var(--line)}}

.plan-navigation{display:flex;gap:8px;border-bottom:1px solid var(--border,#dce2d5);margin:0 0 28px;padding-bottom:12px}.plan-navigation a{display:flex;align-items:center;justify-content:center;min-height:48px;min-width:130px;padding:12px 24px;border-radius:12px;text-decoration:none;font-weight:700;color:#355944}.plan-navigation a[aria-current="page"]{background:#244934;color:#fff}.plan-navigation a:hover{background:#e6eddf}.plan-navigation a[aria-current="page"]:hover{background:#244934}.plan-navigation a:focus-visible{outline:3px solid #8ea86b;outline-offset:3px}.nutrition-page{max-width:900px}.nutrition-page>.card{margin-top:0}@media(max-width:600px){.plan-navigation a{flex:1;min-width:0;padding:12px 18px}}

.movement-guide{margin-top:10px}.movement-guide summary{min-height:44px;display:flex;align-items:center;gap:9px;font-weight:600;color:#315741;cursor:pointer}.movement-guide summary::before{content:'▶';font-size:10px}.movement-guide[open] summary::before{content:'▼'}.movement-content{background:#f2f5ed;border:1px solid #dce3d5;border-radius:12px;padding:14px;margin-top:4px}.movement-stage svg{display:block;width:100%;max-width:340px;margin:0 auto;height:auto}.movement-phases{display:flex;gap:12px;justify-content:space-between;margin:8px 0 14px;font-size:12px;color:#315741}.movement-phases span{flex:1}.movement-phases strong{display:inline-flex;align-items:center;justify-content:center;border-radius:50%;width:22px;height:22px;background:#dfe8d2;margin-right:5px}.movement-controls{display:flex;flex-wrap:wrap;gap:6px;margin-bottom:12px}.movement-controls button{font-size:11px;min-height:44px;padding:8px 10px}.movement-content p{font-size:12px;line-height:1.65}.movement-guide summary:focus-visible{outline:3px solid #8ea86b;outline-offset:3px}@media(max-width:600px){.exercise:has(.movement-guide[open]){grid-template-columns:28px minmax(0,1fr)}.exercise:has(.movement-guide[open]) .prescription{grid-column:2;text-align:left}.movement-content{padding:10px}.movement-phases{flex-direction:column;gap:7px}}

.movement-content{background:linear-gradient(145deg,#fafcf7,#ecf2e7);border-color:#d8e3d1;box-shadow:0 8px 26px #294a3210;padding:18px}.movement-stage svg{max-width:410px}.guide-scene-heading{display:flex;justify-content:space-between;align-items:center;flex-wrap:wrap;gap:8px;margin:0 0 12px;font-size:10px;color:#657967}.guide-scene-tag{font-size:8px;letter-spacing:1.7px;font-weight:700;color:#42624b}.movement-phases{padding-top:12px;border-top:1px solid #dce5d6}.movement-controls .guide-play{background:#2c513d;color:white;border-color:#2c513d;border-radius:9px}.movement-controls .guide-play:hover{background:#1f3e2d}@media(max-width:600px){.movement-content{padding:12px}.guide-scene-heading{align-items:flex-start;flex-direction:column}.movement-stage svg{max-width:100%}}