/* ============== Tokens ============== */
:root {
  --paper:        #FFFCF8;
  --paper-soft:   #F5F2EC;
  --paper-card:   #FAFAF7;
  --ink:          #0E1626;
  --ink-soft:     #3A4255;
  --ink-faint:    #6B7384;
  --rule:         #D7DBE2;
  --navy:         #101C32;
  --navy-deep:    #0A1222;
  --accent:       #C2434B;
  --accent-soft:  #F2D7DA;
  --gold:         #C19A5C;
  --green:        #1F7A45;
  --red:          #B33A3A;

  --max:          1180px;
  --gap:          clamp(16px, 2vw, 28px);
  --radius:       14px;
  --radius-lg:    24px;

  --font-display: "Fraunces", ui-serif, Georgia, serif;
  --font-sans:    "Inter", -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
}

* { box-sizing: border-box; }
html { scroll-behavior: smooth; -webkit-text-size-adjust: 100%; }
body {
  margin: 0;
  font-family: var(--font-sans);
  font-size: 16px;
  line-height: 1.6;
  color: var(--ink);
  background: var(--paper);
  text-rendering: optimizeLegibility;
  -webkit-font-smoothing: antialiased;
}
img { display: block; max-width: 100%; height: auto; }
a { color: inherit; text-decoration: none; }
button { font: inherit; }
ul, ol { padding: 0; margin: 0; list-style: none; }

/* Selection / focus */
::selection { background: var(--accent); color: #fff; }
:focus-visible { outline: 2px solid var(--accent); outline-offset: 3px; border-radius: 4px; }

/* ============== Nav ============== */
.nav {
  position: sticky;
  top: 0;
  z-index: 50;
  display: flex;
  align-items: center;
  justify-content: space-between;
  gap: 24px;
  padding: 14px clamp(20px, 4vw, 40px);
  background: rgba(255, 252, 248, 0.86);
  backdrop-filter: saturate(160%) blur(14px);
  -webkit-backdrop-filter: saturate(160%) blur(14px);
  border-bottom: 1px solid rgba(215, 219, 226, 0.6);
}
.nav__brand {
  display: inline-flex;
  align-items: center;
  gap: 10px;
  font-weight: 700;
  letter-spacing: -0.01em;
  color: var(--ink);
}
.nav__mark {
  width: 22px;
  height: 22px;
  border-radius: 6px;
  background:
    linear-gradient(160deg, var(--navy) 0 60%, var(--navy-deep) 60% 100%);
  position: relative;
  flex: none;
}
.nav__mark::before {
  content: "";
  position: absolute;
  inset: 5px 9px;
  background: var(--accent);
  border-radius: 1.5px;
}
.nav__brand-text { font-size: 15px; }
.nav__links {
  display: flex;
  gap: 6px;
  font-size: 13px;
  letter-spacing: 0.02em;
}
.nav__links a {
  padding: 8px 12px;
  border-radius: 8px;
  color: var(--ink-soft);
  font-weight: 500;
  transition: color .15s, background .15s;
}
.nav__links a:hover { color: var(--ink); background: rgba(14,22,38,.04); }
.nav__menu {
  display: none;
  background: transparent;
  border: 1px solid var(--rule);
  color: var(--ink);
  width: 38px;
  height: 38px;
  border-radius: 10px;
  align-items: center;
  justify-content: center;
  cursor: pointer;
}
@media (max-width: 880px) {
  .nav__links { display: none; }
  .nav__menu { display: inline-flex; }
  .nav__links.is-open {
    display: grid;
    position: absolute;
    top: 100%;
    right: 16px;
    background: var(--paper);
    border: 1px solid var(--rule);
    border-radius: 14px;
    padding: 10px;
    box-shadow: 0 20px 60px -25px rgba(14,22,38,.25);
  }
  .nav__links.is-open a {
    padding: 10px 14px;
    border-radius: 10px;
  }
}

/* ============== Hero ============== */
.hero {
  max-width: var(--max);
  margin: 0 auto;
  padding: clamp(40px, 6vw, 88px) clamp(20px, 4vw, 40px) clamp(40px, 5vw, 64px);
  display: grid;
  grid-template-columns: 1.05fr 1fr;
  align-items: center;
  gap: clamp(24px, 4vw, 60px);
  position: relative;
}
.hero__art {
  position: relative;
  border-radius: var(--radius-lg);
  overflow: hidden;
  background: var(--navy-deep);
  aspect-ratio: 5 / 4;
  box-shadow: 0 30px 80px -40px rgba(14,22,38,.5);
}
.hero__art img {
  width: 100%; height: 100%;
  object-fit: cover;
}
.hero__art-glow {
  position: absolute;
  inset: -10%;
  background: radial-gradient(40% 40% at 70% 50%, rgba(194,67,75,.45), transparent 70%);
  pointer-events: none;
}
.hero__content { max-width: 560px; }
.hero__title {
  margin: 14px 0 18px;
  font-family: var(--font-display);
  font-weight: 700;
  font-size: clamp(48px, 7vw, 96px);
  line-height: 0.96;
  letter-spacing: -0.025em;
  color: var(--ink);
  display: flex;
  flex-wrap: wrap;
  align-items: baseline;
  gap: 12px 18px;
}
.hero__title-display { letter-spacing: -0.03em; }
.hero__title-script {
  font-style: italic;
  font-weight: 400;
  color: var(--accent);
  font-size: 0.78em;
  font-variation-settings: "opsz" 80;
}
.hero__sub {
  font-size: clamp(16px, 1.4vw, 19px);
  color: var(--ink-soft);
  max-width: 520px;
  line-height: 1.6;
}
.hero__cta {
  display: flex;
  flex-wrap: wrap;
  gap: 12px;
  margin: 28px 0 36px;
}
.btn {
  display: inline-flex;
  align-items: center;
  gap: 8px;
  padding: 14px 22px;
  border-radius: 999px;
  font-weight: 600;
  font-size: 14.5px;
  letter-spacing: 0.005em;
  transition: transform .15s, background .15s, color .15s, box-shadow .15s;
}
.btn--primary {
  background: var(--ink);
  color: var(--paper);
  box-shadow: 0 12px 30px -16px rgba(14,22,38,.6);
}
.btn--primary:hover { background: var(--navy); transform: translateY(-1px); }
.btn--ghost {
  color: var(--ink);
  border: 1px solid var(--rule);
  background: transparent;
}
.btn--ghost:hover { background: rgba(14,22,38,.04); }
.hero__meta {
  display: grid;
  grid-template-columns: repeat(3, auto);
  gap: clamp(20px, 4vw, 48px);
  border-top: 1px solid var(--rule);
  padding-top: 22px;
  font-size: 13px;
  color: var(--ink-faint);
  text-transform: uppercase;
  letter-spacing: 0.06em;
}
.hero__meta div span {
  display: block;
  font-family: var(--font-display);
  font-size: 30px;
  color: var(--ink);
  letter-spacing: -0.02em;
  text-transform: none;
  margin-bottom: 4px;
}
@media (max-width: 880px) {
  .hero { grid-template-columns: 1fr; }
  .hero__art { aspect-ratio: 4 / 3; max-height: 360px; }
}

/* ============== Sections ============== */
.section {
  max-width: var(--max);
  margin: 0 auto;
  padding: clamp(40px, 6vw, 90px) clamp(20px, 4vw, 40px);
}
.section--tight { padding-top: clamp(20px, 3vw, 36px); padding-bottom: clamp(40px, 5vw, 70px); }
.section__head {
  max-width: 760px;
  margin-bottom: clamp(28px, 4vw, 56px);
}
.eyebrow {
  font-size: 12px;
  font-weight: 700;
  letter-spacing: 0.18em;
  text-transform: uppercase;
  color: var(--ink-faint);
  margin-bottom: 12px;
}
.eyebrow--accent { color: var(--accent); }
.section__title {
  margin: 0 0 14px;
  font-family: var(--font-display);
  font-weight: 700;
  font-size: clamp(34px, 4.4vw, 58px);
  line-height: 1.04;
  letter-spacing: -0.02em;
  color: var(--ink);
}
.section__lede {
  margin: 0;
  font-size: clamp(16px, 1.3vw, 19px);
  color: var(--ink-soft);
  max-width: 680px;
  line-height: 1.62;
}

/* ============== Pillars ============== */
.pillars {
  display: grid;
  grid-template-columns: repeat(3, 1fr);
  gap: var(--gap);
}
.pillar {
  background: var(--paper-card);
  border: 1px solid var(--rule);
  border-radius: var(--radius);
  padding: clamp(22px, 2.5vw, 32px);
  transition: transform .18s, box-shadow .18s, border-color .18s;
}
.pillar:hover {
  transform: translateY(-2px);
  border-color: var(--accent-soft);
  box-shadow: 0 20px 50px -30px rgba(194,67,75,.35);
}
.pillar__num {
  font-family: var(--font-display);
  font-size: 32px;
  color: var(--accent);
  margin-bottom: 14px;
  letter-spacing: -0.02em;
}
.pillar h3 {
  margin: 0 0 10px;
  font-family: var(--font-display);
  font-size: 26px;
  letter-spacing: -0.015em;
  color: var(--ink);
}
.pillar p { margin: 0; color: var(--ink-soft); }
@media (max-width: 800px) { .pillars { grid-template-columns: 1fr; } }

/* ============== Schedule ============== */
.schedule {
  border: 1px solid var(--rule);
  border-radius: var(--radius);
  background: #fff;
  overflow: hidden;
}
.schedule__head, .schedule__row {
  display: grid;
  grid-template-columns: 90px 1.4fr 2.4fr;
  gap: clamp(10px, 1.5vw, 22px);
  padding: 16px clamp(16px, 2vw, 26px);
}
.schedule__head {
  background: var(--navy);
  color: #fff;
  font-size: 12px;
  letter-spacing: 0.16em;
  text-transform: uppercase;
}
.schedule__row { border-top: 1px solid var(--rule); }
.schedule__row--rest { background: var(--paper-soft); color: var(--ink-soft); }
.schedule__day { font-weight: 600; color: var(--accent); }
.schedule__row--rest .schedule__day { color: var(--ink-faint); }
.schedule__focus { font-weight: 600; }
.schedule__lifts { color: var(--ink-soft); }
@media (max-width: 700px) {
  .schedule__head { display: none; }
  .schedule__row { grid-template-columns: 1fr; gap: 4px; padding: 16px 18px; }
  .schedule__day { font-size: 12px; letter-spacing: 0.16em; text-transform: uppercase; }
}

/* ============== Day section header (banner) ============== */
.section--day .day-banner {
  position: relative;
  border-radius: var(--radius-lg);
  background:
    linear-gradient(135deg, var(--navy) 0%, var(--navy-deep) 100%);
  padding: clamp(30px, 4vw, 48px) clamp(28px, 4vw, 56px);
  color: #fff;
  overflow: hidden;
  margin-bottom: clamp(30px, 4vw, 50px);
}
.day-banner::before {
  content: "";
  position: absolute;
  inset: 0;
  background: repeating-linear-gradient(135deg, rgba(255,255,255,0) 0, rgba(255,255,255,0) 70px, rgba(255,255,255,0.04) 70px, rgba(255,255,255,0.04) 88px);
  pointer-events: none;
}
.day-banner::after {
  content: "";
  position: absolute;
  right: -200px; top: 50%;
  transform: translateY(-50%);
  width: 520px; height: 520px;
  background: radial-gradient(circle, var(--day-accent, var(--accent)) 0%, transparent 60%);
  filter: blur(40px);
  opacity: 0.45;
  pointer-events: none;
}
.day-banner__inner {
  position: relative;
  display: flex;
  align-items: flex-end;
  justify-content: space-between;
  gap: 24px;
  flex-wrap: wrap;
}
.day-banner__label {
  font-size: 12px;
  letter-spacing: 0.18em;
  text-transform: uppercase;
  color: rgba(255,255,255,.6);
  margin-bottom: 8px;
}
.day-banner__num {
  font-family: var(--font-display);
  font-size: clamp(60px, 9vw, 120px);
  font-weight: 700;
  line-height: 0.92;
  letter-spacing: -0.04em;
  margin: 0;
}
.day-banner__title {
  margin: 6px 0 0;
  font-family: var(--font-display);
  font-weight: 600;
  font-size: clamp(24px, 3vw, 38px);
  letter-spacing: -0.015em;
  color: rgba(255,255,255,.95);
}
.day-banner__count {
  align-self: flex-end;
  font-size: 14px;
  color: rgba(255,255,255,.7);
}
.day-banner__count strong { color: #fff; font-weight: 700; }

/* ============== Exercise cards ============== */
.cards {
  display: grid;
  grid-template-columns: 1fr;
  gap: clamp(18px, 2vw, 24px);
}
.card {
  display: grid;
  grid-template-columns: 320px 1fr;
  gap: clamp(20px, 3vw, 36px);
  align-items: start;
  padding: clamp(22px, 2.5vw, 32px);
  background: #fff;
  border: 1px solid var(--rule);
  border-radius: var(--radius-lg);
  transition: transform .18s, border-color .18s, box-shadow .18s;
}
.card:hover {
  transform: translateY(-2px);
  border-color: var(--accent-soft);
  box-shadow: 0 28px 60px -32px rgba(14,22,38,.18);
}
.card__media {
  background: var(--paper-soft);
  border-radius: var(--radius);
  padding: 16px;
  position: relative;
  overflow: hidden;
}
.card__media img {
  width: 100%;
  height: auto;
  max-height: 280px;
  object-fit: contain;
  border-radius: 8px;
}
.card__specs {
  display: grid;
  grid-template-columns: 1fr 1fr;
  gap: 10px;
  margin-top: 14px;
  font-size: 12px;
  letter-spacing: 0.12em;
  text-transform: uppercase;
}
.card__spec {
  text-align: center;
  color: var(--ink-faint);
}
.card__spec strong {
  display: block;
  text-transform: none;
  letter-spacing: 0;
  font-size: 16px;
  font-weight: 700;
  color: var(--ink);
  margin-top: 2px;
}
.card__spec--sets { color: var(--accent); }
.card__spec--rest { color: var(--gold); }
.card__num {
  font-size: 12px;
  letter-spacing: 0.18em;
  text-transform: uppercase;
  color: var(--accent);
  font-weight: 700;
  margin-bottom: 6px;
}
.card__num span { color: var(--ink-faint); margin-left: 10px; }
.card h3 {
  margin: 0 0 4px;
  font-family: var(--font-display);
  font-weight: 700;
  font-size: clamp(24px, 2.4vw, 32px);
  letter-spacing: -0.018em;
  color: var(--ink);
}
.card__focus {
  font-style: italic;
  color: var(--ink-faint);
  margin: 0 0 14px;
  font-size: 15px;
}
.card__why {
  background: var(--paper-soft);
  border-left: 4px solid var(--accent);
  border-radius: 6px;
  padding: 14px 18px;
  margin: 14px 0 16px;
  font-size: 15px;
  color: var(--ink);
}
.card__why strong {
  display: block;
  font-size: 11px;
  letter-spacing: 0.18em;
  text-transform: uppercase;
  color: var(--accent);
  margin-bottom: 4px;
  font-weight: 700;
}
.card__cues-head {
  font-size: 11px;
  letter-spacing: 0.18em;
  text-transform: uppercase;
  color: var(--accent);
  font-weight: 700;
  margin: 6px 0 8px;
}
.card__cues {
  display: grid;
  gap: 6px;
  font-size: 15px;
  color: var(--ink);
}
.card__cues li {
  position: relative;
  padding-left: 22px;
  line-height: 1.55;
}
.card__cues li::before {
  content: "";
  position: absolute;
  left: 0; top: 9px;
  width: 8px; height: 8px;
  border-radius: 50%;
  background: var(--accent);
}
@media (max-width: 760px) {
  .card { grid-template-columns: 1fr; }
  .card__media img { max-height: 320px; }
}

/* Posture-section accent override */
.section--posture .day-banner { --day-accent: var(--green); }
.section--posture .card__why { border-left-color: var(--green); }
.section--posture .card__why strong,
.section--posture .card__cues-head,
.section--posture .card__num,
.section--posture .day-banner__count strong { color: var(--green); }
.section--posture .card__cues li::before { background: var(--green); }

/* Day color accents */
[data-day="1"] .day-banner { --day-accent: var(--accent); }
[data-day="2"] .day-banner { --day-accent: #3C78A5; }
[data-day="3"] .day-banner { --day-accent: #966E3C; }
[data-day="4"] .day-banner { --day-accent: #785082; }

/* ============== Timeline ============== */
.timeline {
  display: grid;
  grid-template-columns: repeat(5, 1fr);
  gap: var(--gap);
}
.timeline li {
  background: var(--paper-card);
  border-left: 4px solid var(--accent);
  border-radius: var(--radius);
  padding: 18px 18px 22px;
}
.timeline__range {
  font-size: 12px;
  letter-spacing: 0.16em;
  text-transform: uppercase;
  color: var(--accent);
  font-weight: 700;
  margin-bottom: 8px;
}
.timeline li p { margin: 0; font-size: 14.5px; color: var(--ink-soft); line-height: 1.55; }
@media (max-width: 1000px) { .timeline { grid-template-columns: repeat(2, 1fr); } }
@media (max-width: 560px)  { .timeline { grid-template-columns: 1fr; } }

/* ============== Rules ============== */
.rules {
  display: grid;
  grid-template-columns: 1fr 1fr;
  gap: var(--gap);
}
.rules__col {
  border-left: 4px solid var(--green);
  background: var(--paper-card);
  border-radius: var(--radius);
  padding: clamp(20px, 2.4vw, 30px);
}
.rules__col--dont { border-left-color: var(--red); }
.rules__head {
  font-size: 12px;
  letter-spacing: 0.18em;
  text-transform: uppercase;
  color: var(--green);
  font-weight: 700;
  margin-bottom: 14px;
}
.rules__col--dont .rules__head { color: var(--red); }
.rules ul { display: grid; gap: 10px; }
.rules li {
  position: relative;
  padding-left: 22px;
  line-height: 1.55;
  color: var(--ink);
}
.rules li::before {
  content: "";
  position: absolute;
  left: 0; top: 9px;
  width: 8px; height: 8px;
  border-radius: 50%;
  background: var(--green);
}
.rules__col--dont li::before { background: var(--red); }
@media (max-width: 760px) { .rules { grid-template-columns: 1fr; } }

/* ============== Notes ============== */
.notes {
  display: grid;
  grid-template-columns: repeat(3, 1fr);
  gap: var(--gap);
}
.note {
  border-left: 4px solid var(--accent);
  background: var(--paper-soft);
  border-radius: var(--radius);
  padding: 22px 24px;
}
.note--gold { border-left-color: var(--gold); }
.note--red { border-left-color: var(--red); }
.note__head {
  font-size: 11px;
  letter-spacing: 0.18em;
  text-transform: uppercase;
  font-weight: 700;
  color: var(--accent);
  margin-bottom: 6px;
}
.note--gold .note__head { color: var(--gold); }
.note--red .note__head { color: var(--red); }
.note p { margin: 0; font-size: 14.5px; color: var(--ink); line-height: 1.55; }
@media (max-width: 800px) { .notes { grid-template-columns: 1fr; } }

/* ============== Footer ============== */
.footer {
  border-top: 1px solid var(--rule);
  background: var(--paper-soft);
  margin-top: 40px;
}
.footer__inner {
  max-width: var(--max);
  margin: 0 auto;
  padding: 28px clamp(20px, 4vw, 40px);
  display: flex;
  align-items: center;
  justify-content: space-between;
  gap: 20px;
  flex-wrap: wrap;
  font-size: 13px;
  color: var(--ink-faint);
}
.footer__brand {
  display: inline-flex;
  align-items: center;
  gap: 10px;
  font-weight: 700;
  color: var(--ink);
}
.footer__note { margin: 0; max-width: 540px; }
.footer__top { color: var(--accent); font-weight: 600; }
.footer__top:hover { text-decoration: underline; }

/* ============== Reveal on scroll ============== */
.reveal { opacity: 0; transform: translateY(14px); transition: opacity .7s ease-out, transform .7s ease-out; }
.reveal.is-in { opacity: 1; transform: none; }

@media (prefers-reduced-motion: reduce) {
  * { animation-duration: .01ms !important; transition-duration: .01ms !important; }
  html { scroll-behavior: auto; }
  .reveal { opacity: 1; transform: none; }
}