/* ============================================
   STRETCH WORKOUTS — Global Stylesheet
   ============================================ */

/* --- Reset & Base --- */
*, *::before, *::after { box-sizing: border-box; margin: 0; padding: 0; }

:root {
  --charcoal: #1C1C1E;
  --coral: #E85D4A;
  --coral-light: #F28575;
  --coral-faint: #FDF0EE;
  --sage: #6B9080;
  --sage-light: #A4C3B2;
  --sage-faint: #F0F5F2;
  --bg: #F8F7F4;
  --white: #FFFFFF;
  --gray-100: #F4F3F0;
  --gray-200: #E8E7E3;
  --gray-300: #D1D0CB;
  --gray-400: #9B9A95;
  --gray-500: #6B6A65;
  --shadow-sm: 0 1px 3px rgba(0,0,0,0.08);
  --shadow-md: 0 4px 16px rgba(0,0,0,0.10);
  --shadow-lg: 0 8px 32px rgba(0,0,0,0.12);
  --radius: 10px;
  --radius-lg: 16px;
  --transition: 0.2s ease;
  --font: 'Inter', Arial, sans-serif;
  --max-width: 1140px;
}

html { scroll-behavior: smooth; font-size: 16px; }

body {
  font-family: var(--font);
  background: var(--bg);
  color: var(--charcoal);
  line-height: 1.65;
  font-size: 18px;
  -webkit-font-smoothing: antialiased;
}

img { max-width: 100%; height: auto; display: block; }
a { color: var(--coral); text-decoration: none; transition: color var(--transition); }
a:hover { color: var(--coral-light); }
ul { list-style: none; }

/* --- Typography --- */
h1 { font-size: clamp(2rem, 5vw, 3.2rem); font-weight: 800; line-height: 1.15; letter-spacing: -0.02em; color: var(--charcoal); }
h2 { font-size: clamp(1.5rem, 3.5vw, 2.2rem); font-weight: 700; line-height: 1.25; color: var(--charcoal); }
h3 { font-size: clamp(1.15rem, 2.5vw, 1.4rem); font-weight: 600; line-height: 1.3; color: var(--charcoal); }
h4 { font-size: 1.1rem; font-weight: 600; color: var(--charcoal); }
p { margin-bottom: 1rem; }
p:last-child { margin-bottom: 0; }

/* --- Layout --- */
.container { max-width: var(--max-width); margin: 0 auto; padding: 0 24px; }
.section { padding: 72px 0; }
.section-sm { padding: 48px 0; }
.section-lg { padding: 96px 0; }

/* --- Navigation --- */
.site-nav {
  background: var(--white);
  border-bottom: 1px solid var(--gray-200);
  position: sticky;
  top: 0;
  z-index: 100;
  box-shadow: var(--shadow-sm);
}
.nav-inner {
  display: flex;
  align-items: center;
  justify-content: space-between;
  height: 64px;
  gap: 16px;
}
.nav-logo {
  font-size: 1.2rem;
  font-weight: 800;
  color: var(--charcoal);
  text-decoration: none;
  display: flex;
  align-items: center;
  gap: 8px;
  flex-shrink: 0;
  white-space: nowrap;
  overflow: hidden;
  min-width: 0;
}
.nav-logo span { color: var(--coral); }
.nav-logo-icon {
  width: 32px;
  height: 32px;
  background: var(--coral);
  border-radius: 8px;
  display: flex;
  align-items: center;
  justify-content: center;
  color: white;
  font-size: 1rem;
  flex-shrink: 0;
}
.nav-links {
  display: flex;
  align-items: center;
  gap: 4px;
}
.nav-links a {
  font-size: 0.9rem;
  font-weight: 500;
  color: var(--gray-500);
  padding: 6px 12px;
  border-radius: 6px;
  text-decoration: none;
  transition: all var(--transition);
  white-space: nowrap;
}
.nav-links a:hover,
.nav-links a.active { color: var(--charcoal); background: var(--gray-100); }
.nav-toggle {
  display: none;
  background: none;
  border: none;
  cursor: pointer;
  padding: 8px;
  color: var(--charcoal);
  flex-shrink: 0;
}
.nav-mobile {
  display: none;
  background: var(--white);
  border-top: 1px solid var(--gray-200);
  padding: 16px 24px;
}
.nav-mobile.open { display: block; }
.nav-mobile a {
  display: block;
  padding: 12px 0;
  font-size: 1rem;
  font-weight: 500;
  color: var(--charcoal);
  border-bottom: 1px solid var(--gray-100);
  text-decoration: none;
}
.nav-mobile a:last-child { border-bottom: none; }

/* --- Breadcrumbs --- */
.breadcrumbs {
  padding: 14px 0;
  font-size: 0.82rem;
  color: var(--gray-400);
}
.breadcrumbs a { color: var(--gray-400); text-decoration: none; }
.breadcrumbs a:hover { color: var(--coral); }
.breadcrumbs .sep { margin: 0 6px; }

/* --- Buttons --- */
.btn {
  display: inline-flex;
  align-items: center;
  gap: 8px;
  padding: 12px 24px;
  border-radius: var(--radius);
  font-size: 0.95rem;
  font-weight: 600;
  cursor: pointer;
  border: 2px solid transparent;
  transition: all var(--transition);
  text-decoration: none;
  min-height: 48px;
  white-space: nowrap;
}
.btn-primary { background: var(--coral); color: white; }
.btn-primary:hover { background: #d44f3c; color: white; transform: translateY(-1px); box-shadow: 0 4px 12px rgba(232,93,74,0.35); }
.btn-secondary { background: transparent; color: var(--charcoal); border-color: var(--gray-300); }
.btn-secondary:hover { border-color: var(--charcoal); background: var(--gray-100); color: var(--charcoal); }
.btn-sage { background: var(--sage); color: white; }
.btn-sage:hover { background: #5a7a6b; color: white; }
.btn-ghost { background: transparent; color: var(--coral); border-color: var(--coral); }
.btn-ghost:hover { background: var(--coral); color: white; }
.btn-sm { padding: 8px 16px; font-size: 0.85rem; min-height: 40px; }
.btn-lg { padding: 16px 32px; font-size: 1.05rem; min-height: 56px; }
.btn-full { width: 100%; justify-content: center; }

/* --- Cards --- */
.card {
  background: var(--white);
  border-radius: var(--radius-lg);
  box-shadow: var(--shadow-sm);
  border: 1px solid var(--gray-200);
  overflow: hidden;
  transition: box-shadow var(--transition), transform var(--transition);
}
.card:hover { box-shadow: var(--shadow-md); }
.card-body { padding: 24px; }
.card-header { padding: 20px 24px; border-bottom: 1px solid var(--gray-100); }

/* --- Badges / Tags --- */
.badge {
  display: inline-flex;
  align-items: center;
  padding: 4px 10px;
  border-radius: 20px;
  font-size: 0.78rem;
  font-weight: 600;
  text-transform: uppercase;
  letter-spacing: 0.04em;
}
.badge-coral { background: var(--coral-faint); color: var(--coral); }
.badge-sage { background: var(--sage-faint); color: var(--sage); }
.badge-gray { background: var(--gray-100); color: var(--gray-500); }

/* --- Grid Utilities --- */
.grid-2 { display: grid; grid-template-columns: repeat(2, 1fr); gap: 24px; }
.grid-3 { display: grid; grid-template-columns: repeat(3, 1fr); gap: 24px; }
.grid-4 { display: grid; grid-template-columns: repeat(4, 1fr); gap: 20px; }
.grid-2-3 { display: grid; grid-template-columns: 2fr 1fr; gap: 40px; }
.grid-1-2 { display: grid; grid-template-columns: 1fr 2fr; gap: 40px; }

/* --- Hero Section --- */
.hero {
  background: var(--charcoal);
  color: white;
  padding: 80px 0 72px;
  position: relative;
  overflow: hidden;
}
.hero::before {
  content: '';
  position: absolute;
  top: -50%;
  right: -10%;
  width: 600px;
  height: 600px;
  background: radial-gradient(circle, rgba(232,93,74,0.15) 0%, transparent 70%);
  pointer-events: none;
}
.hero-eyebrow {
  display: inline-flex;
  align-items: center;
  gap: 8px;
  background: rgba(232,93,74,0.2);
  color: var(--coral-light);
  padding: 6px 14px;
  border-radius: 20px;
  font-size: 0.82rem;
  font-weight: 600;
  text-transform: uppercase;
  letter-spacing: 0.06em;
  margin-bottom: 20px;
}
.hero h1 { color: white; margin-bottom: 20px; }
.hero-sub {
  font-size: clamp(1rem, 2.5vw, 1.2rem);
  color: rgba(255,255,255,0.75);
  max-width: 560px;
  line-height: 1.65;
  margin-bottom: 32px;
}
.hero-actions { display: flex; gap: 12px; flex-wrap: wrap; }
.hero-tagline {
  font-size: 0.8rem;
  color: rgba(255,255,255,0.45);
  margin-top: 24px;
}

/* --- Page Header (non-home) --- */
.page-header {
  background: var(--white);
  border-bottom: 1px solid var(--gray-200);
  padding: 40px 0 32px;
}
.page-header .badge { margin-bottom: 12px; }
.page-header h1 { margin-bottom: 12px; }
.page-header-sub {
  font-size: 1.1rem;
  color: var(--gray-500);
  max-width: 640px;
  line-height: 1.6;
}

/* --- Hub Cards (Homepage) --- */
.hub-grid { display: grid; grid-template-columns: repeat(4, 1fr); gap: 20px; }
.hub-card {
  background: var(--white);
  border-radius: var(--radius-lg);
  border: 1px solid var(--gray-200);
  padding: 28px 24px;
  text-decoration: none;
  color: var(--charcoal);
  display: block;
  transition: all var(--transition);
  position: relative;
  overflow: hidden;
}
.hub-card::before {
  content: '';
  position: absolute;
  bottom: 0;
  left: 0;
  right: 0;
  height: 3px;
  background: var(--coral);
  transform: scaleX(0);
  transition: transform var(--transition);
}
.hub-card:hover { box-shadow: var(--shadow-md); transform: translateY(-2px); color: var(--charcoal); }
.hub-card:hover::before { transform: scaleX(1); }
.hub-icon {
  width: 48px;
  height: 48px;
  border-radius: 12px;
  background: var(--gray-100);
  display: flex;
  align-items: center;
  justify-content: center;
  margin-bottom: 16px;
  font-size: 1.4rem;
}
.hub-card h3 { margin-bottom: 8px; font-size: 1.1rem; }
.hub-card p { font-size: 0.88rem; color: var(--gray-500); margin-bottom: 12px; line-height: 1.5; }
.hub-topics { display: flex; flex-wrap: wrap; gap: 6px; }
.topic-tag {
  font-size: 0.72rem;
  background: var(--gray-100);
  color: var(--gray-500);
  padding: 3px 8px;
  border-radius: 12px;
  font-weight: 500;
}

/* --- Interactive Tool Containers --- */
.tool-section {
  background: var(--white);
  border-radius: var(--radius-lg);
  border: 1px solid var(--gray-200);
  overflow: hidden;
  margin: 40px 0;
  box-shadow: var(--shadow-sm);
}
.tool-header {
  background: var(--charcoal);
  color: white;
  padding: 20px 28px;
  display: flex;
  align-items: center;
  justify-content: space-between;
  gap: 16px;
}
.tool-header h2,
.tool-header h3 { color: white; font-size: 1.1rem; margin: 0; }
.tool-body { padding: 28px; }
.tool-controls {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(180px, 1fr));
  gap: 16px;
  margin-bottom: 24px;
}
.control-group label {
  display: block;
  font-size: 0.82rem;
  font-weight: 600;
  text-transform: uppercase;
  letter-spacing: 0.05em;
  color: var(--gray-400);
  margin-bottom: 6px;
}
.control-group select,
.control-group input[type="range"] {
  width: 100%;
  min-height: 44px;
}

/* --- Form Controls --- */
select, input[type="text"], input[type="email"], input[type="number"], textarea {
  width: 100%;
  padding: 10px 14px;
  border: 1.5px solid var(--gray-200);
  border-radius: 8px;
  font-family: var(--font);
  font-size: 0.95rem;
  color: var(--charcoal);
  background: var(--white);
  transition: border-color var(--transition);
  outline: none;
}
select:focus, input[type="text"]:focus, input[type="email"]:focus, input[type="number"]:focus, textarea:focus {
  border-color: var(--coral);
}

/* Range Slider */
input[type="range"] {
  -webkit-appearance: none;
  appearance: none;
  height: 6px;
  background: var(--gray-200);
  border-radius: 3px;
  outline: none;
  padding: 0;
  border: none;
  cursor: pointer;
}
input[type="range"]::-webkit-slider-thumb {
  -webkit-appearance: none;
  width: 20px;
  height: 20px;
  border-radius: 50%;
  background: var(--coral);
  cursor: pointer;
  box-shadow: 0 2px 6px rgba(232,93,74,0.4);
}
input[type="range"]::-moz-range-thumb {
  width: 20px;
  height: 20px;
  border-radius: 50%;
  background: var(--coral);
  cursor: pointer;
  border: none;
}

/* --- Option Buttons (toggle groups) --- */
.option-group {
  display: flex;
  gap: 8px;
  flex-wrap: wrap;
}
.option-btn {
  padding: 8px 16px;
  border: 1.5px solid var(--gray-200);
  border-radius: 8px;
  background: var(--white);
  color: var(--charcoal);
  font-size: 0.88rem;
  font-weight: 500;
  cursor: pointer;
  transition: all var(--transition);
  min-height: 40px;
}
.option-btn:hover { border-color: var(--coral); color: var(--coral); }
.option-btn.active { background: var(--coral); border-color: var(--coral); color: white; }
.option-btn.active-sage { background: var(--sage); border-color: var(--sage); color: white; }

/* --- Exercise Cards --- */
.exercise-grid { display: grid; grid-template-columns: repeat(auto-fill, minmax(300px, 1fr)); gap: 20px; }
.exercise-card {
  background: var(--white);
  border: 1.5px solid var(--gray-200);
  border-radius: var(--radius);
  overflow: hidden;
  transition: all var(--transition);
}
.exercise-card:hover { border-color: var(--coral); box-shadow: var(--shadow-md); }
.exercise-card.selected { border-color: var(--coral); background: var(--coral-faint); }
.exercise-card-header {
  padding: 14px 18px;
  display: flex;
  align-items: center;
  gap: 12px;
  border-bottom: 1px solid var(--gray-100);
}
.exercise-icon {
  width: 44px;
  height: 44px;
  border-radius: 10px;
  background: var(--coral-faint);
  display: flex;
  align-items: center;
  justify-content: center;
  flex-shrink: 0;
}
.exercise-card-body { padding: 14px 18px; }
.exercise-meta {
  display: flex;
  gap: 8px;
  flex-wrap: wrap;
  margin-top: 8px;
}
.exercise-tag {
  font-size: 0.75rem;
  padding: 3px 8px;
  background: var(--gray-100);
  border-radius: 12px;
  color: var(--gray-500);
  font-weight: 500;
}
.primary-muscle { background: var(--coral-faint); color: var(--coral); }
.muscle-label {
  font-size: 0.82rem;
  color: var(--gray-400);
  margin-bottom: 2px;
}
.form-cue { font-size: 0.88rem; color: var(--gray-500); line-height: 1.55; margin-top: 8px; }
.mistake { font-size: 0.85rem; color: #c0392b; margin-top: 4px; }

/* --- Workout Output --- */
.workout-output {
  background: var(--white);
  border-radius: var(--radius);
  border: 1.5px solid var(--gray-200);
  overflow: hidden;
  margin-top: 24px;
}
.workout-output-header {
  background: var(--charcoal);
  color: white;
  padding: 16px 20px;
  display: flex;
  align-items: center;
  justify-content: space-between;
}
.workout-table { width: 100%; border-collapse: collapse; }
.workout-table th {
  background: var(--gray-100);
  padding: 10px 16px;
  text-align: left;
  font-size: 0.8rem;
  font-weight: 700;
  text-transform: uppercase;
  letter-spacing: 0.05em;
  color: var(--gray-400);
}
.workout-table td {
  padding: 12px 16px;
  border-bottom: 1px solid var(--gray-100);
  font-size: 0.92rem;
}
.workout-table tr:last-child td { border-bottom: none; }
.workout-table tr:hover td { background: var(--gray-100); }
.set-rep-cell { font-weight: 600; color: var(--coral); }

/* --- Stretch Timer --- */
.timer-container {
  text-align: center;
  padding: 32px 24px;
}
.timer-ring {
  position: relative;
  width: 200px;
  height: 200px;
  margin: 0 auto 24px;
}
.timer-ring svg { transform: rotate(-90deg); }
.timer-ring-bg { fill: none; stroke: var(--gray-200); stroke-width: 10; }
.timer-ring-progress {
  fill: none;
  stroke: var(--coral);
  stroke-width: 10;
  stroke-linecap: round;
  stroke-dasharray: 565;
  stroke-dashoffset: 565;
  transition: stroke-dashoffset 1s linear;
}
.timer-time {
  position: absolute;
  top: 50%;
  left: 50%;
  transform: translate(-50%, -50%);
  font-size: 2.8rem;
  font-weight: 800;
  color: var(--charcoal);
}
.timer-label {
  font-size: 1.2rem;
  font-weight: 700;
  color: var(--charcoal);
  margin-bottom: 8px;
}
.timer-sublabel { font-size: 0.9rem; color: var(--gray-400); margin-bottom: 24px; }
.timer-controls { display: flex; gap: 12px; justify-content: center; flex-wrap: wrap; }
.timer-progress-bar {
  background: var(--gray-100);
  border-radius: 4px;
  height: 8px;
  margin: 16px 0;
  overflow: hidden;
}
.timer-progress-fill {
  height: 100%;
  background: var(--coral);
  border-radius: 4px;
  transition: width 1s linear;
}
.stretch-sequence { margin-top: 24px; }
.stretch-item {
  display: flex;
  align-items: center;
  gap: 12px;
  padding: 10px 14px;
  border-radius: 8px;
  margin-bottom: 6px;
  transition: all var(--transition);
  font-size: 0.9rem;
}
.stretch-item.current { background: var(--coral-faint); border: 1.5px solid var(--coral); font-weight: 600; }
.stretch-item.done { opacity: 0.45; }
.stretch-item-num {
  width: 28px;
  height: 28px;
  border-radius: 50%;
  background: var(--gray-100);
  display: flex;
  align-items: center;
  justify-content: center;
  font-size: 0.78rem;
  font-weight: 700;
  flex-shrink: 0;
}
.stretch-item.current .stretch-item-num { background: var(--coral); color: white; }

/* --- Phase Selector --- */
.phase-steps {
  display: flex;
  gap: 0;
  margin-bottom: 32px;
  border-radius: var(--radius);
  overflow: hidden;
  border: 1.5px solid var(--gray-200);
}
.phase-step {
  flex: 1;
  padding: 12px 8px;
  text-align: center;
  cursor: pointer;
  background: var(--white);
  transition: all var(--transition);
  border-right: 1.5px solid var(--gray-200);
  font-size: 0.82rem;
  font-weight: 500;
  color: var(--gray-400);
}
.phase-step:last-child { border-right: none; }
.phase-step:hover { background: var(--gray-100); color: var(--charcoal); }
.phase-step.active { background: var(--coral); color: white; font-weight: 700; }
.phase-content { display: none; }
.phase-content.active { display: block; }
.phase-criteria {
  background: var(--sage-faint);
  border: 1.5px solid var(--sage-light);
  border-radius: var(--radius);
  padding: 16px 20px;
  margin-top: 20px;
  font-size: 0.9rem;
}
.phase-criteria strong { color: var(--sage); display: block; margin-bottom: 4px; }

/* --- Pain Tracker --- */
.pain-tracker {
  background: var(--white);
  border: 1.5px solid var(--gray-200);
  border-radius: var(--radius);
  padding: 20px;
  margin-top: 24px;
}
.pain-scale {
  display: flex;
  gap: 6px;
  flex-wrap: wrap;
  margin: 12px 0;
}
.pain-btn {
  width: 44px;
  height: 44px;
  border-radius: 50%;
  border: 2px solid var(--gray-200);
  background: var(--white);
  font-size: 0.9rem;
  font-weight: 700;
  cursor: pointer;
  transition: all var(--transition);
  display: flex;
  align-items: center;
  justify-content: center;
}
.pain-btn:hover { border-color: var(--coral); color: var(--coral); }
.pain-btn.selected { background: var(--coral); border-color: var(--coral); color: white; }
.pain-btn[data-level="1"],
.pain-btn[data-level="2"],
.pain-btn[data-level="3"] { border-color: #6B9080; }
.pain-btn[data-level="4"],
.pain-btn[data-level="5"] { border-color: #f0a500; }
.pain-btn[data-level="6"],
.pain-btn[data-level="7"] { border-color: #E85D4A; }
.pain-btn[data-level="8"],
.pain-btn[data-level="9"],
.pain-btn[data-level="10"] { border-color: #c0392b; }
.pain-sparkline-container { margin-top: 16px; }
.pain-sparkline-container svg { width: 100%; height: 60px; }

/* --- Anatomy Map --- */
.anatomy-map-wrapper {
  background: var(--white);
  border: 1.5px solid var(--gray-200);
  border-radius: var(--radius-lg);
  padding: 24px;
}
.anatomy-views { display: grid; grid-template-columns: 1fr 1fr; gap: 32px; }
.anatomy-view-label {
  text-align: center;
  font-size: 0.82rem;
  font-weight: 600;
  text-transform: uppercase;
  letter-spacing: 0.05em;
  color: var(--gray-400);
  margin-bottom: 12px;
}
.anatomy-figure { position: relative; text-align: center; }
.anatomy-svg { max-width: 100%; }
.muscle-group { cursor: pointer; transition: all 0.15s ease; }
.muscle-group path,
.muscle-group ellipse,
.muscle-group rect,
.muscle-group polygon { fill: var(--gray-200); stroke: var(--gray-300); stroke-width: 1; transition: fill 0.15s ease; }
.muscle-group:hover path,
.muscle-group:hover ellipse { fill: var(--coral-light); }
.muscle-group.primary path,
.muscle-group.primary ellipse { fill: var(--coral); }
.muscle-group.secondary path,
.muscle-group.secondary ellipse { fill: var(--coral-light); opacity: 0.7; }
.muscle-group.stabilizer path,
.muscle-group.stabilizer ellipse { fill: var(--coral-faint); }
.anatomy-tooltip {
  position: absolute;
  background: var(--charcoal);
  color: white;
  padding: 6px 12px;
  border-radius: 6px;
  font-size: 0.82rem;
  font-weight: 500;
  pointer-events: none;
  opacity: 0;
  transition: opacity 0.15s ease;
  white-space: nowrap;
  z-index: 10;
}
.anatomy-tooltip.visible { opacity: 1; }

/* --- Anatomy Info Panel --- */
.muscle-info-panel {
  background: var(--white);
  border: 1.5px solid var(--coral);
  border-radius: var(--radius);
  padding: 20px;
  margin-top: 20px;
  display: none;
}
.muscle-info-panel.active { display: block; }
.muscle-info-panel h4 { color: var(--coral); margin-bottom: 12px; font-size: 1rem; }

/* --- Variation Tabs --- */
.variation-tabs {
  display: flex;
  gap: 0;
  border-bottom: 2px solid var(--gray-200);
  margin-bottom: 24px;
  overflow-x: auto;
}
.variation-tab {
  padding: 10px 18px;
  font-size: 0.88rem;
  font-weight: 500;
  color: var(--gray-400);
  cursor: pointer;
  border-bottom: 2px solid transparent;
  white-space: nowrap;
  transition: all var(--transition);
  margin-bottom: -2px;
  background: none;
  border-top: none;
  border-left: none;
  border-right: none;
}
.variation-tab:hover { color: var(--charcoal); }
.variation-tab.active { color: var(--coral); border-bottom-color: var(--coral); font-weight: 600; }

/* --- Content Layout (article pages) --- */
.content-layout { display: grid; grid-template-columns: 1fr 320px; gap: 40px; align-items: start; }
.content-main h2 { margin-top: 40px; margin-bottom: 16px; }
.content-main h3 { margin-top: 28px; margin-bottom: 12px; }
.content-main ul, .content-main ol { margin: 12px 0 16px 20px; }
.content-main li { margin-bottom: 6px; line-height: 1.6; }
.content-main ul li { list-style: disc; }
.content-main ol li { list-style: decimal; }
.content-sidebar { position: sticky; top: 80px; }
.sidebar-card {
  background: var(--white);
  border: 1.5px solid var(--gray-200);
  border-radius: var(--radius);
  padding: 20px;
  margin-bottom: 20px;
}
.sidebar-card h4 { margin-bottom: 14px; font-size: 0.95rem; }
.related-link {
  display: block;
  padding: 8px 0;
  font-size: 0.88rem;
  color: var(--charcoal);
  border-bottom: 1px solid var(--gray-100);
  text-decoration: none;
  transition: color var(--transition);
}
.related-link:last-child { border-bottom: none; }
.related-link:hover { color: var(--coral); }
.related-link::before { content: '→ '; color: var(--coral); font-size: 0.85em; }

/* --- Info Boxes --- */
.info-box {
  border-radius: var(--radius);
  padding: 16px 20px;
  margin: 20px 0;
  font-size: 0.9rem;
  line-height: 1.6;
}
.info-box-coral { background: var(--coral-faint); border-left: 4px solid var(--coral); }
.info-box-sage { background: var(--sage-faint); border-left: 4px solid var(--sage); }
.info-box-gray { background: var(--gray-100); border-left: 4px solid var(--gray-300); }
.info-box strong { display: block; margin-bottom: 4px; }
.warning-box { background: #fef5e7; border-left: 4px solid #f0a500; border-radius: var(--radius); padding: 16px 20px; margin: 20px 0; font-size: 0.9rem; }

/* --- Section Headers --- */
.section-header { text-align: center; max-width: 640px; margin: 0 auto 48px; }
.section-header .badge { margin-bottom: 12px; }
.section-header h2 { margin-bottom: 16px; }
.section-header p { color: var(--gray-500); font-size: 1.05rem; }

/* --- Footer --- */
.site-footer {
  background: var(--charcoal);
  color: rgba(255,255,255,0.7);
  padding: 56px 0 32px;
  margin-top: 80px;
}
.footer-grid { display: grid; grid-template-columns: 2fr 1fr 1fr 1fr; gap: 40px; margin-bottom: 40px; }
.footer-brand h3 { color: white; font-size: 1.1rem; margin-bottom: 12px; }
.footer-brand h3 span { color: var(--coral); }
.footer-brand p { font-size: 0.88rem; line-height: 1.65; }
.footer-col h4 { color: white; font-size: 0.9rem; margin-bottom: 14px; }
.footer-col a {
  display: block;
  color: rgba(255,255,255,0.6);
  text-decoration: none;
  font-size: 0.88rem;
  margin-bottom: 8px;
  transition: color var(--transition);
}
.footer-col a:hover { color: white; }
.footer-bottom {
  border-top: 1px solid rgba(255,255,255,0.1);
  padding-top: 24px;
  display: flex;
  align-items: center;
  justify-content: space-between;
  flex-wrap: wrap;
  gap: 12px;
  font-size: 0.82rem;
}
.footer-disclaimer {
  background: rgba(255,255,255,0.05);
  border-radius: var(--radius);
  padding: 16px 20px;
  margin-bottom: 32px;
  font-size: 0.82rem;
  line-height: 1.65;
  color: rgba(255,255,255,0.5);
}

/* --- Page Grid with sidebar subpages listing --- */
.hub-page-grid { display: grid; grid-template-columns: 1fr 3fr; gap: 40px; align-items: start; }
.hub-sidebar { position: sticky; top: 80px; }
.hub-sidebar-nav a {
  display: flex;
  align-items: center;
  gap: 10px;
  padding: 10px 14px;
  border-radius: 8px;
  font-size: 0.88rem;
  font-weight: 500;
  color: var(--charcoal);
  text-decoration: none;
  transition: all var(--transition);
  margin-bottom: 4px;
}
.hub-sidebar-nav a:hover { background: var(--gray-100); color: var(--coral); }
.hub-sidebar-nav a.active { background: var(--coral-faint); color: var(--coral); font-weight: 600; }
.hub-sidebar-nav .sidebar-section-label {
  font-size: 0.72rem;
  font-weight: 700;
  text-transform: uppercase;
  letter-spacing: 0.07em;
  color: var(--gray-400);
  padding: 12px 14px 4px;
}

/* --- Goal Selector --- */
.goal-selector {
  display: grid;
  grid-template-columns: repeat(auto-fill, minmax(180px, 1fr));
  gap: 12px;
  margin-bottom: 28px;
}
.goal-card {
  background: var(--white);
  border: 1.5px solid var(--gray-200);
  border-radius: var(--radius);
  padding: 16px;
  cursor: pointer;
  transition: all var(--transition);
  text-align: center;
}
.goal-card:hover { border-color: var(--coral); }
.goal-card.active { border-color: var(--coral); background: var(--coral-faint); }
.goal-card-icon { font-size: 1.6rem; margin-bottom: 8px; }
.goal-card-label { font-size: 0.85rem; font-weight: 600; color: var(--charcoal); }

/* --- HIIT Timer specific --- */
.hiit-screen {
  background: var(--charcoal);
  color: white;
  border-radius: var(--radius-lg);
  padding: 40px 32px;
  text-align: center;
}
.hiit-exercise-name { font-size: clamp(1.8rem, 4vw, 2.8rem); font-weight: 800; margin-bottom: 8px; }
.hiit-round { font-size: 0.9rem; color: rgba(255,255,255,0.6); margin-bottom: 24px; }
.hiit-timer {
  font-size: clamp(3rem, 8vw, 6rem);
  font-weight: 800;
  color: var(--coral);
  font-variant-numeric: tabular-nums;
  margin-bottom: 20px;
}
.hiit-phase-label {
  display: inline-block;
  padding: 6px 16px;
  border-radius: 20px;
  font-size: 0.85rem;
  font-weight: 600;
  text-transform: uppercase;
  letter-spacing: 0.06em;
  margin-bottom: 24px;
}
.hiit-work { background: rgba(232,93,74,0.25); color: var(--coral-light); }
.hiit-rest { background: rgba(107,144,128,0.25); color: var(--sage-light); }
.hiit-progress { margin-bottom: 28px; }
.hiit-progress-label { font-size: 0.82rem; color: rgba(255,255,255,0.5); margin-bottom: 8px; }

/* --- LocalStorage Callout --- */
.ls-callout {
  background: var(--gray-100);
  border: 1.5px dashed var(--gray-300);
  border-radius: var(--radius);
  padding: 14px 18px;
  font-size: 0.85rem;
  color: var(--gray-500);
  display: flex;
  align-items: center;
  gap: 10px;
  margin-bottom: 20px;
}
.ls-callout strong { color: var(--charcoal); }

/* --- Author / E-E-A-T --- */
.author-bar {
  display: flex;
  align-items: center;
  gap: 14px;
  padding: 14px 0;
  border-top: 1px solid var(--gray-200);
  border-bottom: 1px solid var(--gray-200);
  margin: 20px 0 32px;
}
.author-avatar {
  width: 44px;
  height: 44px;
  border-radius: 50%;
  background: var(--coral);
  color: white;
  display: flex;
  align-items: center;
  justify-content: center;
  font-weight: 700;
  font-size: 1rem;
  flex-shrink: 0;
}
.author-info { font-size: 0.85rem; }
.author-name { font-weight: 600; color: var(--charcoal); }
.author-cred { color: var(--gray-400); }

/* --- FAQ Section --- */
.faq-item {
  border-bottom: 1px solid var(--gray-200);
  padding: 0;
}
.faq-question {
  width: 100%;
  background: none;
  border: none;
  text-align: left;
  padding: 18px 0;
  font-size: 1rem;
  font-weight: 600;
  color: var(--charcoal);
  cursor: pointer;
  display: flex;
  justify-content: space-between;
  align-items: center;
  gap: 16px;
  font-family: var(--font);
}
.faq-chevron { font-size: 0.9rem; color: var(--coral); transition: transform var(--transition); flex-shrink: 0; }
.faq-item.open .faq-chevron { transform: rotate(180deg); }
.faq-answer {
  display: none;
  padding-bottom: 18px;
  font-size: 0.95rem;
  color: var(--gray-500);
  line-height: 1.7;
}
.faq-item.open .faq-answer { display: block; }

/* --- Sources / References --- */
.sources-section {
  background: var(--gray-100);
  border-radius: var(--radius);
  padding: 20px 24px;
  margin-top: 40px;
}
.sources-section h4 { margin-bottom: 12px; font-size: 0.9rem; }
.sources-section ol { margin-left: 16px; }
.sources-section li { font-size: 0.8rem; color: var(--gray-500); margin-bottom: 4px; line-height: 1.5; }

/* --- Week Program Builder --- */
.week-program {
  display: grid;
  grid-template-columns: repeat(auto-fill, minmax(220px, 1fr));
  gap: 16px;
  margin-top: 20px;
}
.day-card {
  background: var(--white);
  border: 1.5px solid var(--gray-200);
  border-radius: var(--radius);
  overflow: hidden;
}
.day-card-header {
  background: var(--charcoal);
  color: white;
  padding: 10px 14px;
  font-size: 0.85rem;
  font-weight: 700;
}
.day-card-header.rest { background: var(--gray-300); color: var(--gray-500); }
.day-card-body { padding: 12px 14px; }
.day-exercise { font-size: 0.82rem; padding: 4px 0; border-bottom: 1px solid var(--gray-100); }
.day-exercise:last-child { border-bottom: none; }
.day-exercise strong { color: var(--coral); }

/* --- Progression Tracker --- */
.prog-tracker-row {
  display: flex;
  align-items: center;
  gap: 12px;
  padding: 10px 0;
  border-bottom: 1px solid var(--gray-100);
  font-size: 0.9rem;
}
.prog-tracker-row:last-child { border-bottom: none; }
.prog-arrow { color: var(--coral); font-weight: 700; }

/* --- Assessment / Quiz flow --- */
.assessment-step { display: none; }
.assessment-step.active { display: block; }
.assessment-question { font-size: 1.05rem; font-weight: 600; margin-bottom: 20px; }
.assessment-options { display: grid; gap: 10px; }
.assessment-opt {
  display: flex;
  align-items: center;
  gap: 12px;
  padding: 14px 18px;
  border: 1.5px solid var(--gray-200);
  border-radius: 10px;
  cursor: pointer;
  transition: all var(--transition);
  background: var(--white);
  font-size: 0.95rem;
  min-height: 54px;
}
.assessment-opt:hover { border-color: var(--coral); background: var(--coral-faint); }
.assessment-opt.selected { border-color: var(--coral); background: var(--coral-faint); font-weight: 600; }

/* --- Nerve Glide Animation --- */
.nerve-animation { background: var(--charcoal); border-radius: var(--radius-lg); padding: 32px; text-align: center; }
.nerve-pose {
  width: 200px;
  height: 240px;
  margin: 0 auto 20px;
  position: relative;
}
.nerve-step-nav { display: flex; gap: 8px; justify-content: center; flex-wrap: wrap; margin-top: 20px; }
.nerve-step-dot {
  width: 10px;
  height: 10px;
  border-radius: 50%;
  background: rgba(255,255,255,0.3);
  cursor: pointer;
  transition: background var(--transition);
}
.nerve-step-dot.active { background: var(--coral); }

/* --- HIIT full-screen mode --- */
.fullscreen-mode {
  position: fixed;
  inset: 0;
  background: var(--charcoal);
  z-index: 1000;
  display: flex;
  align-items: center;
  justify-content: center;
  display: none;
}
.fullscreen-mode.active { display: flex; }

/* --- About page --- */
.team-grid { display: grid; grid-template-columns: repeat(3, 1fr); gap: 24px; }
.team-card {
  background: var(--white);
  border-radius: var(--radius-lg);
  overflow: hidden;
  text-align: center;
  border: 1px solid var(--gray-200);
}
.team-card-head {
  background: var(--gray-100);
  height: 120px;
  display: flex;
  align-items: center;
  justify-content: center;
  font-size: 2.5rem;
}
.team-card-body { padding: 20px; }
.team-name { font-weight: 700; margin-bottom: 4px; }
.team-role { color: var(--coral); font-size: 0.85rem; font-weight: 600; margin-bottom: 8px; }
.team-bio { font-size: 0.85rem; color: var(--gray-500); line-height: 1.6; }

/* --- Util Classes --- */
.text-center { text-align: center; }
.text-coral { color: var(--coral); }
.text-sage { color: var(--sage); }
.text-muted { color: var(--gray-400); }
.text-sm { font-size: 0.88rem; }
.mt-0 { margin-top: 0; }
.mt-8 { margin-top: 8px; }
.mt-16 { margin-top: 16px; }
.mt-24 { margin-top: 24px; }
.mt-32 { margin-top: 32px; }
.mt-40 { margin-top: 40px; }
.mb-0 { margin-bottom: 0; }
.mb-8 { margin-bottom: 8px; }
.mb-16 { margin-bottom: 16px; }
.mb-24 { margin-bottom: 24px; }
.mb-32 { margin-bottom: 32px; }
.mb-40 { margin-bottom: 40px; }
.gap-8 { gap: 8px; }
.d-flex { display: flex; }
.align-center { align-items: center; }
.justify-between { justify-content: space-between; }
.flex-wrap { flex-wrap: wrap; }
.hidden { display: none !important; }
.sr-only { position: absolute; width: 1px; height: 1px; overflow: hidden; clip: rect(0,0,0,0); white-space: nowrap; }

/* --- Responsive --- */
@media (max-width: 1024px) {
  .hub-grid { grid-template-columns: repeat(2, 1fr); }
  .footer-grid { grid-template-columns: 1fr 1fr; }
  .content-layout { grid-template-columns: 1fr; }
  .content-sidebar { position: static; }
  .hub-page-grid { grid-template-columns: 1fr; }
  .hub-sidebar { position: static; }
  .anatomy-views { grid-template-columns: 1fr; }
}

@media (max-width: 768px) {
  body { font-size: 16px; }
  .section { padding: 48px 0; }
  .section-lg { padding: 64px 0; }
  .grid-2, .grid-3, .grid-4 { grid-template-columns: 1fr; }
  .grid-2-3, .grid-1-2 { grid-template-columns: 1fr; }
  .hub-grid { grid-template-columns: 1fr; }
  .nav-links { display: none; }
  .nav-toggle { display: flex; }
  .hero { padding: 56px 0 48px; }
  .hero-actions { flex-direction: column; }
  .hero-actions .btn { width: 100%; justify-content: center; }
  .tool-controls { grid-template-columns: 1fr; }
  .phase-steps { flex-direction: column; }
  .phase-step { border-right: none; border-bottom: 1.5px solid var(--gray-200); }
  .phase-step:last-child { border-bottom: none; }
  .anatomy-views { grid-template-columns: 1fr; }
  .footer-grid { grid-template-columns: 1fr; gap: 24px; }
  .footer-bottom { flex-direction: column; text-align: center; }
  .week-program { grid-template-columns: 1fr; }
  .team-grid { grid-template-columns: 1fr; }
  .goal-selector { grid-template-columns: 1fr 1fr; }
  .exercise-grid { grid-template-columns: 1fr; }
  .variation-tabs { overflow-x: auto; }
  .pain-scale { justify-content: center; }
  .timer-ring { width: 160px; height: 160px; }
  .timer-time { font-size: 2.2rem; }
}

@media (max-width: 480px) {
  h1 { font-size: 1.75rem; }
  h2 { font-size: 1.4rem; }
  .topic-tag { display: none; }
  .goal-selector { grid-template-columns: 1fr; }
  .option-group { flex-direction: column; }
  .option-btn { width: 100%; }
  .pain-scale { gap: 4px; }
  .pain-btn { width: 38px; height: 38px; font-size: 0.82rem; }
  .hiit-exercise-name { font-size: 1.5rem; }
  .hiit-timer { font-size: 3.5rem; }
  .tool-body { padding: 18px; }
}