:root{color-scheme:light;--ink:#183934;--deep:#103b39;--sub:#6c817b;--mint:#dffaab;--mint2:#a6e5ae;--paper:#f7f8f4;--white:#fff;--line:#e4eae1;--soft:#eff4e9;--shadow:0 15px 50px rgba(24,55,47,.08);--radius:22px}*{box-sizing:border-box}html{font-family:Inter,-apple-system,BlinkMacSystemFont,"Segoe UI",Arial,sans-serif;-webkit-font-smoothing:antialiased}body{margin:0;background:var(--paper);color:var(--ink);font-size:15px}button,input{font:inherit}button{cursor:pointer}button:focus-visible,input:focus-visible{outline:3px solid #65b5ad;outline-offset:3px}button:disabled{opacity:.4;cursor:not-allowed}.app-shell{min-height:100dvh}.sidebar{display:none}.main-area{max-width:1040px;margin:0 auto;padding:27px 20px 105px}.topbar{display:flex;justify-content:space-between;align-items:center;margin-bottom:27px;gap:12px}.top-title{font-size:31px;line-height:1.08;letter-spacing:-1.25px;margin:5px 0 0;font-weight:800}.overline{letter-spacing:1.7px;font-size:10px;font-weight:800;color:var(--sub);text-transform:uppercase}.topbar-tag{background:#e8efe6;color:#305c4e;border-radius:100px;font-size:11px;font-weight:700;padding:9px 12px;white-space:nowrap}.hero{background:radial-gradient(ellipse 90% 85% at 94% 3%,#28635c 0%,#103d3a 61%,#092f2d 100%);border-radius:27px;padding:27px 25px 25px;position:relative;overflow:hidden;color:white;box-shadow:0 18px 40px rgba(9,51,45,.16)}.hero:after{content:"";pointer-events:none;position:absolute;border:1px solid rgba(211,244,184,.23);height:260px;width:260px;border-radius:50%;right:-110px;top:-132px;box-shadow:0 0 0 48px rgba(211,244,184,.045),0 0 0 97px rgba(211,244,184,.035)}.hero-inner{position:relative;z-index:1}.hero-kicker{color:var(--mint);font-size:11px;font-weight:800;letter-spacing:1.4px}.hero h2{font-size:33px;letter-spacing:-1.15px;line-height:1.12;margin:16px 0 12px;max-width:420px}.hero p{font-size:14px;color:#d8e7dc;line-height:1.55;max-width:380px;margin:0 0 22px}.hero-controls{display:flex;gap:8px;margin:0 0 17px}.duration{border:1px solid rgba(255,255,255,.21);border-radius:13px;background:rgba(255,255,255,.07);color:#fff;padding:10px 13px;font-weight:800;min-width:79px;font-size:13px}.duration.active{background:var(--mint);color:#1a4131;border-color:var(--mint)}.hero-cta{background:var(--mint);color:#12392c;font-weight:800;border:0;border-radius:13px;padding:15px 19px;display:flex;align-items:center;justify-content:space-between;gap:30px;width:100%;max-width:365px;transition:transform .15s}.hero-cta:active,.primary:active{transform:scale(.985)}.arrow-badge{background:#1e5144;color:#fff;border-radius:10px;width:30px;height:30px;display:grid;place-items:center;font-size:20px;font-weight:400}.hero-foot{font-size:11px;color:#c1d8cb;margin-top:15px;display:flex;gap:14px;flex-wrap:wrap}.section-head{display:flex;justify-content:space-between;align-items:center;margin:31px 0 15px;gap:10px}.section-head h3{font-size:21px;letter-spacing:-.5px;margin:0}.text-button{background:transparent;border:0;color:#22776c;font-size:13px;font-weight:750;padding:8px}.mini-stats{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:10px}.mini-stat{background:#fff;border:1px solid var(--line);border-radius:17px;padding:15px 12px;min-width:0}.mini-number{font-size:23px;letter-spacing:-1px;font-weight:850}.mini-label{font-size:11px;line-height:1.3;color:var(--sub);margin-top:4px}.plan-list{background:#fff;border:1px solid var(--line);border-radius:23px;overflow:hidden}.plan-row{display:flex;align-items:center;gap:12px;padding:12px 14px;border-bottom:1px solid var(--line)}.plan-row:last-child{border-bottom:0}.plan-art{width:66px;height:58px;flex-shrink:0;overflow:hidden;border-radius:12px;background:#eff5eb}.plan-art svg{width:100%;height:100%;object-fit:cover}.plan-art svg text{display:none}.plan-info{min-width:0;flex:1}.plan-name{font-size:13px;font-weight:750;margin:0 0 4px}.plan-sub{font-size:11px;color:var(--sub);line-height:1.4}.plan-time{font-size:12px;font-weight:800;color:#658175;white-space:nowrap}.card{background:#fff;border:1px solid var(--line);border-radius:23px;padding:20px}.notice{display:flex;align-items:flex-start;gap:13px;background:#eaf2e5;border:1px solid #d9e6d0;border-radius:17px;padding:17px 18px;margin-top:18px}.notice-icon{font-size:20px;line-height:1.2}.notice p{margin:0;color:#40604e;line-height:1.55;font-size:12px}.notice strong{color:#204937}.exercise-grid{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:13px}.exercise-card{background:#fff;border:1px solid var(--line);border-radius:19px;text-align:left;padding:0 0 14px;overflow:hidden;transition:border-color .2s,transform .2s;color:var(--ink)}.exercise-card:hover{border-color:#9cc9b5;transform:translateY(-1px)}.exercise-card .thumb{height:136px;background:#edf4ea}.exercise-card .thumb svg{width:100%;height:100%}.exercise-card .thumb svg text{display:none}.exercise-card h4{font-size:14px;margin:13px 13px 5px;line-height:1.25}.exercise-card p{color:var(--sub);margin:0 13px;font-size:11px}.chipbar{display:flex;gap:7px;overflow:auto;padding-bottom:8px;margin:15px 0 10px}.chip{white-space:nowrap;border:1px solid var(--line);padding:10px 13px;border-radius:100px;background:#fff;color:var(--sub);font-weight:700;font-size:12px}.chip.active{background:var(--deep);color:#fff;border-color:var(--deep)}.progress-tiles{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:12px}.progress-tile{padding:18px;background:#fff;border:1px solid var(--line);border-radius:19px}.progress-tile strong{display:block;font-size:29px;letter-spacing:-1px}.progress-tile small{display:block;font-size:11px;margin-top:5px;color:var(--sub)}.chart-card{background:#fff;border:1px solid var(--line);border-radius:22px;padding:21px;margin-top:15px}.chart-header{display:flex;justify-content:space-between;gap:8px;align-items:baseline}.chart-header h3{margin:0;font-size:17px}.chart-header span{font-size:11px;color:var(--sub)}.bars{display:grid;grid-template-columns:repeat(7,minmax(0,1fr));align-items:end;gap:9px;height:168px;margin-top:23px}.bar-group{height:100%;display:flex;align-items:center;flex-direction:column;justify-content:flex-end;gap:7px}.bar-container{height:124px;width:100%;background:#f2f6f0;border-radius:9px;display:flex;align-items:flex-end;overflow:hidden}.bar-fill{width:100%;border-radius:9px 9px 0 0;background:#89cba5;min-height:0;transition:height .3s}.bar-fill.today{background:#216e65}.bar-label{font-size:10px;color:var(--sub)}.bar-value{font-size:10px;font-weight:800;color:var(--ink);height:11px}.empty{color:var(--sub);font-size:13px;line-height:1.5}.history-row{display:flex;justify-content:space-between;align-items:center;padding:13px 0;border-top:1px solid var(--line);gap:10px}.history-row:first-of-type{border-top:none}.history-title{font-size:13px;font-weight:750}.history-meta{color:var(--sub);font-size:11px;margin-top:4px}.status-pill{font-size:10px;font-weight:800;background:#e9f6db;padding:7px 9px;color:#37683b;border-radius:50px;white-space:nowrap}.status-pill.partial{background:#f8eddf;color:#9b6c28}.setting-row{display:flex;justify-content:space-between;gap:14px;align-items:center;padding:16px 0;border-bottom:1px solid var(--line)}.setting-row:last-child{border-bottom:0}.setting-row strong{font-size:13px}.setting-row p{font-size:11px;color:var(--sub);line-height:1.4;margin:5px 0 0}.toggle{height:28px;width:48px;border-radius:40px;background:#c5d0c9;position:relative;border:0;flex-shrink:0}.toggle:after{content:"";width:20px;height:20px;position:absolute;top:4px;left:4px;border-radius:50%;background:#fff;transition:transform .15s}.toggle.on{background:#21756c}.toggle.on:after{transform:translateX(20px)}.secondary-btn{padding:12px 15px;background:#fff;color:var(--ink);font-weight:750;border:1px solid #d6e1d5;border-radius:11px;font-size:12px}.danger{color:#a63f37}.btn-row{display:flex;flex-wrap:wrap;gap:8px;margin-top:15px}.bottom-navigation{position:fixed;bottom:0;left:0;right:0;display:flex;justify-content:space-around;background:rgba(255,255,255,.96);border-top:1px solid var(--line);padding:9px 8px max(13px,env(safe-area-inset-bottom));z-index:20;backdrop-filter:blur(12px)}.tab{background:none;border:0;min-width:60px;color:#8a9b91;display:grid;justify-items:center;gap:2px;padding:0}.tab span{font-size:23px;line-height:24px}.tab small{font-size:10px;font-weight:700}.tab.active{color:#206d5e}.modal-host:empty{display:none}.modal-host{position:fixed;inset:0;background:rgba(11,34,31,.58);z-index:100;display:flex;align-items:center;justify-content:center;padding:12px;backdrop-filter:blur(10px)}.modal-sheet{background:var(--paper);color:var(--ink);width:min(100%,520px);max-height:calc(100dvh - 24px);overflow:auto;border-radius:26px;padding:23px;box-shadow:0 24px 90px rgba(0,0,0,.25)}.modal-top{display:flex;align-items:center;justify-content:space-between;gap:12px}.modal-top button{border:0;background:#e7efe7;border-radius:50%;width:35px;height:35px;display:grid;place-items:center;color:#335f53}.modal-title{font-size:26px;letter-spacing:-.8px;line-height:1.16;margin:9px 0 10px}.modal-copy{font-size:13px;color:var(--sub);line-height:1.5;margin:0 0 20px}.rate-row{display:grid;grid-template-columns:repeat(5,1fr);gap:8px;margin:14px 0}.rate{background:#fff;border:1px solid var(--line);border-radius:13px;height:57px;display:grid;place-items:center;font-size:20px;font-weight:800;color:var(--ink)}.rate.selected{background:var(--deep);border-color:var(--deep);color:#fff}.rate-legends{display:flex;justify-content:space-between;font-size:11px;color:var(--sub)}.primary{border:0;background:var(--deep);color:#fff;font-weight:800;padding:15px 16px;border-radius:13px;display:flex;align-items:center;justify-content:center;width:100%;gap:10px}.primary.light{background:var(--mint);color:var(--deep)}.secondary-wide{width:100%;background:transparent;border:0;color:var(--sub);padding:13px;font-weight:700}.player-sheet{max-height:calc(100dvh - 16px);padding:19px;display:flex;flex-direction:column;gap:8px}.player-top{display:flex;justify-content:space-between;align-items:center;margin-bottom:6px}.player-close{border:0;border-radius:10px;background:#e8eee4;padding:8px 12px;font-size:12px;color:var(--deep);font-weight:700}.player-progress{height:6px;background:#dfebe0;border-radius:12px;overflow:hidden}.player-progress span{display:block;height:100%;background:#248a76;width:0;transition:width .1s}.player-category{font-weight:850;letter-spacing:1.6px;font-size:10px;color:#528376;text-align:center;margin-top:9px}.player-title{text-align:center;margin:0;font-size:22px;letter-spacing:-.5px}.player-illustration{border-radius:17px;overflow:hidden;min-height:0;background:#e8f1e7}.player-illustration svg{display:block;width:100%;height:auto;max-height:230px}.player-timer{text-align:center;display:flex;align-items:center;justify-content:center;gap:20px;margin:3px 0}.timer-number{font-variant-numeric:tabular-nums;font-size:54px;font-weight:850;letter-spacing:-3px;line-height:1}.timer-sub{color:var(--sub);font-size:12px;font-weight:700}.timer-ring{position:relative;width:102px;height:102px;display:grid;place-items:center;flex-shrink:0}.timer-ring svg{width:100%;height:100%;transform:rotate(-90deg)}.timer-ring .bg{stroke:#e2eae1}.timer-ring .fg{stroke:#2f9c83;stroke-dasharray:276.46;stroke-dashoffset:0;transition:stroke-dashoffset .1s}.timer-ring .center{position:absolute;font-size:19px;font-weight:800}.phase-pill{display:inline-block;border-radius:9px;background:#e1f1d7;color:#3b6950;padding:8px 10px;font-size:11px;font-weight:800;text-align:center}.player-instruction{background:#fff;border:1px solid var(--line);border-radius:16px;padding:12px 14px;line-height:1.48;font-size:12px;color:#32564d}.player-instruction strong{display:block;font-size:12px;color:var(--ink);margin-bottom:3px}.player-next{font-size:11px;color:var(--sub);text-align:center;min-height:15px}.player-buttons{display:grid;grid-template-columns:1fr 1.7fr 1fr;gap:8px}.player-buttons button{border-radius:12px;padding:14px 5px;background:#fff;border:1px solid var(--line);color:var(--deep);font-weight:800;font-size:12px}.player-buttons .play{background:var(--deep);color:#fff;border-color:var(--deep)}.knee-choices{display:grid;grid-template-columns:repeat(3,1fr);gap:8px;margin:14px 0 18px}.knee-choice{background:white;border:1px solid var(--line);border-radius:11px;padding:12px 5px;font-size:11px;font-weight:700;color:var(--ink)}.knee-choice.selected{background:#e2f1df;border-color:#4a9c76}.exercise-detail-art{margin:15px 0;background:#e9f2e7;border-radius:15px;overflow:hidden}.exercise-detail-art svg{width:100%;display:block}.step-item{display:flex;gap:11px;margin:13px 0;font-size:13px;line-height:1.5}.step-item b{flex-shrink:0;display:grid;place-items:center;background:#e4efdf;height:26px;width:26px;border-radius:50%;color:#2b745c;font-size:12px}.callout{border-radius:14px;background:#e8f2e5;padding:13px;margin:18px 0;font-size:12px;line-height:1.6;color:#426351}.toast{position:fixed;left:50%;bottom:85px;transform:translateX(-50%) translateY(20px);background:var(--deep);color:white;padding:12px 15px;font-size:12px;line-height:1.4;max-width:calc(100% - 40px);border-radius:12px;box-shadow:var(--shadow);opacity:0;pointer-events:none;transition:opacity .2s,transform .2s;z-index:300}.toast.show{opacity:1;transform:translateX(-50%) translateY(0)}.break-label{display:inline-block;border-radius:8px;padding:6px 9px;background:#e8f1e7;font-size:11px;font-weight:750;color:#317464}.two-col{display:grid;grid-template-columns:1fr;gap:17px}.stack{display:grid;gap:16px}.helper-text{font-size:12px;color:var(--sub);line-height:1.5}.hr{height:1px;background:var(--line);margin:15px 0}.visually-hidden{position:absolute!important;width:1px;height:1px;overflow:hidden;clip:rect(0 0 0 0);white-space:nowrap}
@media (min-width:760px){.app-shell{display:grid;grid-template-columns:245px minmax(0,1fr)}.sidebar{display:flex;flex-direction:column;min-height:100dvh;position:sticky;top:0;height:100dvh;background:#fff;border-right:1px solid var(--line);padding:39px 22px}.brand{font-size:27px;font-weight:900;letter-spacing:-1.7px;display:flex;align-items:center;gap:10px}.brand-icon{height:37px;width:37px;display:grid;place-items:center;font-size:28px;line-height:1;background:var(--deep);color:var(--mint);border-radius:11px;font-weight:600}.brand-dot{color:#4a9c70;margin-left:-10px}.sidebar-caption{font-size:9px;color:#8b9f96;letter-spacing:1px;line-height:1.5;margin:12px 0 45px}.desktop-navigation{display:grid;gap:9px}.nav-btn{display:flex;align-items:center;gap:13px;width:100%;text-align:left;padding:14px 15px;border:0;border-radius:12px;background:transparent;color:#71867c;font-size:13px;font-weight:750}.nav-ico{font-size:24px;line-height:16px;display:inline-block;min-width:20px}.nav-btn.active{background:#e6f3e1;color:#245a46}.sidebar-footer{margin-top:auto;border:1px solid var(--line);background:#f7faf4;border-radius:16px;padding:16px}.sidebar-footer .leaf{color:#31946d;font-size:21px}.sidebar-footer p{margin:9px 0 0;color:#7d9188;font-size:11px;line-height:1.6}.sidebar-footer strong{color:#315e4c}.bottom-navigation{display:none}.main-area{padding:40px 39px 60px;width:100%;max-width:1080px}.top-title{font-size:38px}.hero{padding:36px 40px 32px}.hero h2{font-size:43px;max-width:470px}.hero p{font-size:15px}.two-col{grid-template-columns:1.1fr .9fr;align-items:start}.exercise-grid{grid-template-columns:repeat(3,minmax(0,1fr));gap:17px}.exercise-card .thumb{height:165px}.mini-number{font-size:28px}.modal-sheet{padding:29px}.player-sheet{padding:23px}.player-illustration svg{max-height:270px}.timer-number{font-size:62px}}
@media (max-height:680px){.modal-sheet{padding:13px 18px}.player-sheet{gap:3px}.player-illustration svg{max-height:152px}.timer-ring{width:68px;height:68px}.timer-number{font-size:45px}.player-instruction{padding:9px 12px}}
@media (prefers-reduced-motion:reduce){*,*:before,*:after{transition:none!important;animation:none!important}}