@import "https://fonts.googleapis.com/css2?family=Outfit:wght@400;500;600;700;800&family=Plus+Jakarta+Sans:ital,wght@0,300;0,400;0,500;0,600;0,700;0,800;1,400&display=swap";:root{--accent:#ff5e36;--accent-hover:#e04a23;--accent-dim:#ff5e3614;--accent-gradient:linear-gradient(135deg, #ff7a45 0%, #ff5e36 100%);--black:#091113;--white:#fff;--off-white:#f8fafc;--dark-bg:#091113;--gray-50:#f9fafb;--gray-100:#f3f4f6;--gray-200:#e5e7eb;--gray-300:#d1d5db;--gray-400:#9ca3af;--gray-600:#4b5563;--gray-800:#1f2937;--text:#1f2937;--text-muted:#6b7280;--border:#e5e7eb;--border-light:#e5e7eb80;--radius-sm:8px;--radius-md:14px;--radius-lg:24px;--shadow-sm:0 2px 8px #0911130a;--shadow-md:0 8px 24px #0911130f, 0 2px 8px #0911130a;--shadow-lg:0 16px 40px #09111314, 0 4px 12px #0911130a;--max-w:1140px;--narrow-w:780px;--nav-h:72px;--font-display:"Outfit", system-ui, -apple-system, sans-serif;--font-body:"Plus Jakarta Sans", system-ui, -apple-system, 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p:first-child{margin-top:0}.cue-line{font-size:.92rem;color:#065f46!important;background:#10b9810d!important;border-left:4px solid #10b981!important;border-radius:0 8px 8px 0!important;padding:12px 16px!important}.cue-line strong{color:#047857;font-weight:700}.avoid-line{font-size:.92rem;color:#991b1b!important;background:#ef44440d!important;border-left:4px solid #ef4444!important;border-radius:0 8px 8px 0!important;padding:12px 16px!important}.avoid-line strong{color:#b91c1c;font-weight:700}.content-section{margin-bottom:40px}.content-section h3{margin-bottom:16px;font-weight:600}.item-list{flex-direction:column;gap:10px;padding:0;list-style:none;display:flex}.item-list li,.item-list-remove{border-radius:var(--radius-sm);background:var(--white);border:1px solid var(--border-light);box-shadow:var(--shadow-sm);color:var(--text);padding:12px 16px;font-size:.92rem}.item-list-remove{color:#991b1b;background:#ef444408;border-color:#ef444426}.sub-list{flex-direction:column;gap:10px;display:flex}.sub-item{background:var(--white);border-radius:var(--radius-sm);border:1px solid var(--border-light);box-shadow:var(--shadow-sm);flex-wrap:wrap;align-items:center;gap:12px;padding:12px 16px;font-size:.92rem;display:flex}.sub-from{color:var(--text-muted);text-decoration:line-through}.sub-arrow{color:var(--accent);font-weight:700}.sub-to{color:var(--black);font-weight:600}.movement-list{flex-direction:column;gap:16px;margin-top:24px;display:flex}.movement-item{border-left:4px solid var(--accent);background:var(--white);border-radius:0 var(--radius-md) var(--radius-md) 0;box-shadow:var(--shadow-sm);border:1px solid var(--border-light);border-left:none;padding:16px 20px;position:relative}.movement-item:before{content:"";background:var(--accent);width:4px;position:absolute;top:0;bottom:0;left:0}.movement-item h3{color:var(--black);margin-bottom:6px;font-size:1.05rem;font-weight:700}.movement-item p{color:var(--text-muted);margin:0;font-size:.92rem}.red-flags{flex-direction:column;gap:12px;margin-top:24px;display:flex}.red-flag-item{background:var(--white);border-radius:0 var(--radius-md) var(--radius-md) 0;box-shadow:var(--shadow-sm);border:1px solid var(--border-light);padding:16px 20px;position:relative}.red-flag-item:before{content:"";background:#dc2626;width:4px;position:absolute;top:0;bottom:0;left:0}.red-flag-text{color:#991b1b;margin-bottom:6px;font-size:.98rem;font-weight:700}.red-flag-action{color:#7f1d1d;margin:0;font-size:.88rem;font-weight:600}.checkin-form{flex-direction:column;gap:40px;display:flex}.form-section h2{margin-bottom:8px;font-size:1.35rem;font-weight:700}.pain-num{color:var(--accent);font-family:var(--font-display);margin-left:8px;font-size:1.25rem;font-weight:700}.exercise-checklist{flex-direction:column;gap:10px;margin-top:18px;display:flex}.checklist-item{border:1.5px solid var(--border);border-radius:var(--radius-md);cursor:pointer;background:var(--white);box-shadow:var(--shadow-sm);align-items:center;gap:16px;padding:16px 20px;transition:all .2s;display:flex}.checklist-item:hover{border-color:var(--gray-400);background:var(--gray-50);transform:translateY(-1px)}.checklist-item.checked{border-color:var(--accent);background:var(--accent-dim)}.checklist-item input{width:20px;height:20px;accent-color:var(--accent);cursor:pointer;flex-shrink:0}.checklist-info{flex-direction:column;gap:3px;display:flex}.checklist-name{color:var(--black);font-size:.98rem;font-weight:700}.checklist-scheme{color:var(--text-muted);font-size:.84rem;font-weight:600}.profile-form{flex-direction:column;gap:28px;margin-bottom:36px;display:flex}.profile-links{border-top:1px solid var(--border);gap:24px;padding-top:28px;display:flex}.timer-overlay{z-index:9999;background:#091113f7;justify-content:center;align-items:center;display:flex;position:fixed;inset:0}.timer-inner{text-align:center;flex-direction:column;align-items:center;gap:16px;padding:32px 24px;display:flex}.timer-title{font-family:var(--font-display);color:#ffffffe6;letter-spacing:-.01em;margin:0;font-size:1.1rem;font-weight:700}.timer-set-label{color:#ffffff73;margin:0;font-size:.85rem}.timer-ring-wrap{width:180px;height:180px;position:relative}.timer-ring-svg{width:180px;height:180px}.timer-center{justify-content:center;align-items:center;display:flex;position:absolute;inset:0}.timer-number{font-family:var(--font-display);color:#fff;letter-spacing:-.04em;font-size:5rem;font-weight:800;line-height:1}.timer-phase{color:#ffffffb3;min-height:1.5em;margin:0;font-size:1rem;font-weight:600}.timer-cancel-btn{color:#ffffff80;border-radius:var(--radius-md);font-family:var(--font-body);background:0 0;border:1.5px solid #fff3;margin-top:24px;padding:10px 28px;font-size:.88rem;font-weight:600;transition:all .2s}.timer-cancel-btn:hover{color:#fffc;border-color:#fff6}.checkin-exercise{border:1px solid var(--border);border-radius:var(--radius-md);background:var(--white);margin-bottom:8px;transition:border-color .2s;overflow:hidden}.checkin-exercise--done{border-color:#10b98159}.checkin-exercise-header{align-items:center;gap:10px;padding:14px 16px;display:flex}.checkin-exercise-label{cursor:pointer;flex:1;align-items:center;gap:12px;min-width:0;display:flex}.checkin-exercise-label input[type=checkbox]{width:18px;height:18px;accent-color:var(--accent);flex-shrink:0}.checkin-exercise-actions{flex-shrink:0;align-items:center;gap:8px;display:flex}.expand-toggle-btn{border:1px solid var(--border);border-radius:var(--radius-sm);width:32px;height:32px;color:var(--text-muted);background:0 0;justify-content:center;align-items:center;padding:0;font-size:1.2rem;font-weight:400;transition:all .15s;display:flex}.expand-toggle-btn:hover{background:var(--gray-50);border-color:var(--gray-300)}.checkin-sets{border-top:1px solid var(--border-light);background:var(--gray-50);flex-direction:column;gap:8px;padding:12px;display:flex}.set-row{border-radius:var(--radius-sm);background:var(--white);border:1px solid var(--border);align-items:center;gap:12px;padding:10px 12px;transition:all .2s;display:flex}.set-row--done{background:#10b9810d;border-color:#10b98133}.set-info{flex:1;align-items:center;gap:10px;display:flex}.set-label{color:var(--text-muted);white-space:nowrap;font-size:.82rem;font-weight:700}.set-scheme{color:var(--text);font-size:.9rem;font-weight:600}.set-complete{color:#10b981;text-align:center;width:64px;font-size:1rem;font-weight:700}.exercise-instructions{padding:0 24px 24px}.exercise-instructions p{margin-top:16px}.exercise-order-note{background:var(--accent-dim);border-left:3px solid var(--accent);border-radius:0 var(--radius-sm) var(--radius-sm) 0;color:var(--text);margin-bottom:20px;padding:12px 16px;font-size:.9rem;line-height:1.5}.order-note-list{margin-top:8px;padding-left:1.25rem}.order-note-list li{margin-bottom:4px}.progress-section{background:var(--white);border-radius:var(--radius-lg);box-shadow:var(--shadow-sm);margin-bottom:24px;padding:28px 32px}.progress-section h2{margin-bottom:4px;font-size:1.25rem}.progress-section>.text-muted{margin-bottom:20px}.pain-chart-wrap{width:100%;overflow-x:auto}.pain-chart-svg{width:100%;min-width:280px;height:auto}.chart-empty{color:var(--text-muted);padding:32px 0;font-size:.95rem}.calendar-wrap{align-items:flex-start;gap:6px;padding-bottom:4px;display:flex;overflow-x:auto}.calendar-day-labels{flex-shrink:0;grid-template-rows:repeat(7,14px);gap:3px;padding-top:1px;display:grid}.calendar-day-label{color:var(--gray-400);text-align:right;font-size:10px;font-weight:500;line-height:14px}.calendar-grid{grid-template-rows:repeat(7,14px);grid-auto-columns:14px;grid-auto-flow:column;gap:3px;display:grid}.calendar-cell{background:var(--gray-200);border-radius:3px;width:14px;height:14px}.calendar-cell--done{background:var(--accent)}.calendar-cell--empty{background:0 0}.admin-section{margin-bottom:56px}.admin-section h2{margin-bottom:24px;font-weight:700}.admin-form{flex-direction:column;gap:24px;max-width:480px;display:flex}.table-wrapper{border:1px solid var(--border);border-radius:var(--radius-lg);box-shadow:var(--shadow-sm);background:var(--white);overflow-x:auto}.data-table{border-collapse:collapse;width:100%;font-size:.9rem}.data-table th{text-align:left;background:var(--gray-50);color:var(--text-muted);border-bottom:1px solid var(--border);text-transform:uppercase;letter-spacing:.05em;padding:14px 20px;font-size:.82rem;font-weight:700}.data-table td{border-bottom:1px solid var(--border-light);color:var(--text);padding:14px 20px}.data-table tr:last-child td{border-bottom:none}.data-table tr:hover td{background:var(--gray-50)}.video-embed{border-radius:var(--radius-lg);background:var(--black);width:100%;box-shadow:var(--shadow-md);border:1px solid var(--border-light);margin-top:28px;padding-top:56.25%;position:relative;overflow:hidden}.video-embed iframe{border:none;width:100%;height:100%;position:absolute;inset:0}.exercise-modal{background:var(--white);border-radius:var(--radius-lg);width:100%;max-width:680px;max-height:85svh;box-shadow:var(--shadow-lg);flex-direction:column;display:flex;overflow-y:auto}.exercise-modal-header{border-bottom:1px solid var(--border-light);background:var(--white);z-index:1;justify-content:space-between;align-items:center;gap:16px;padding:24px 32px;display:flex;position:sticky;top:0}.exercise-modal-header h2{margin-bottom:0;font-weight:700}.modal-close-btn{color:var(--gray-400);background:0 0;border:none;flex-shrink:0;padding:4px;font-size:1.75rem;line-height:1;transition:color .15s}.modal-close-btn:hover{color:var(--black)}.exercise-modal .video-embed{box-shadow:none;border:none;border-radius:0;margin-top:0}.exercise-modal-body{flex-direction:column;gap:24px;padding:32px;display:flex}.instruction-block h3{font-size:.76rem;font-family:var(--font-body);text-transform:uppercase;letter-spacing:.08em;color:var(--text-muted);margin-bottom:8px;font-weight:700}.instruction-block p{color:var(--text);margin:0;font-size:.95rem;line-height:1.65}.instructions-btn{color:var(--accent);background:var(--accent-dim);border-radius:var(--radius-sm);white-space:nowrap;border:1px solid #0000;flex-shrink:0;margin-left:auto;padding:6px 14px;font-size:.8rem;font-weight:600;transition:all .2s}.instructions-btn:hover{color:var(--white);background:var(--accent)}.legal-page{background:var(--white);flex:1;padding-block:48px 96px}.legal-header{border-bottom:1px solid var(--border);margin-bottom:40px;padding-bottom:28px}.legal-header h1{margin-bottom:8px;font-weight:700}.legal-content h2{margin-top:40px;margin-bottom:12px;font-size:1.25rem;font-weight:700}.legal-content h3{margin-top:24px;margin-bottom:10px;font-weight:600}.legal-content h4{color:var(--text-muted);margin-top:18px;margin-bottom:8px;font-weight:600}.legal-content ul{margin-bottom:1rem}.legal-content p+ul{margin-top:-6px}.disclaimer-box{border-radius:var(--radius-lg);background:#ff5e3608;border:1.5px solid #ff5e3633;margin-bottom:40px;padding:28px 32px}.disclaimer-box h2{color:var(--accent);margin-top:0;font-weight:700}.cookie-table-wrapper{border:1px solid var(--border);border-radius:var(--radius-sm);margin-block:16px;overflow-x:auto}.cookie-table-wrapper .data-table td{font-size:.85rem}@media (width<=640px){.hero{padding:64px 0 48px}.section,.section-alt,.section-dark{padding:64px 0}.stats-grid{grid-template-columns:repeat(2,1fr)}.stat-item{border-bottom:1px solid #ffffff0d}.stat-item:nth-child(2n){border-right:none}.stat-item:nth-child(3),.stat-item:nth-child(4){border-bottom:none}.phases-grid{grid-template-columns:1fr;gap:16px}.phase-card{border-right:none;border-bottom:1px solid var(--border-light)}.phase-card:last-child{border-bottom:none}.status-bar{flex-direction:column;gap:12px}.status-card{padding:18px 12px}.modal{padding:32px 24px}.exercise-modal{max-height:85svh}.exercise-modal-header{padding:18px 20px}.exercise-modal-body{padding:20px}.tabs{gap:8px;margin-bottom:28px}.tab{padding:10px 12px;font-size:.85rem}.sub-item{flex-direction:column;align-items:flex-start;gap:4px}.sub-arrow{display:none}.features-grid{grid-template-columns:1fr;gap:20px}}