<style>@import url('https://fonts.googleapis.com/css2?family=Barlow+Condensed:wght@700;900&family=Barlow:wght@400;500;600&display=swap');

* {
    box-sizing: border-box;
    margin: 0;
    padding: 0;
    -webkit-tap-highlight-color: transparent
}

:root {
    --red: #E24B4A;
    --dark: #1a1a1a;
    --card: var(--color-background-primary);
    --bd: var(--color-border-tertiary);
    --muted: var(--color-text-secondary);
    --txt: var(--color-text-primary);
    --surf: var(--color-background-secondary)
}

body,
html {
    font-family: 'Barlow', sans-serif;
    color: var(--txt)
}

.wrap {
    padding: 0 0 60px
}

.hero {
    background: var(--dark);
    color: #fff;
    padding: 16px;
    border-radius: var(--border-radius-lg);
    margin-bottom: 12px
}

.hero-tag {
    font-size: 11px;
    font-weight: 700;
    letter-spacing: 2px;
    color: var(--red);
    text-transform: uppercase;
    margin-bottom: 4px
}

.hero h1 {
    font-family: 'Barlow Condensed', sans-serif;
    font-size: 30px;
    font-weight: 900;
    line-height: 1.05;
    text-transform: uppercase;
    margin-bottom: 5px
}

.hero h1 span {
    color: var(--red)
}

.hero p {
    font-size: 13px;
    opacity: 0.65;
    line-height: 1.4
}

.hero-badge {
    display: inline-flex;
    align-items: center;
    gap: 5px;
    background: rgba(226, 75, 74, 0.15);
    color: var(--red);
    font-size: 12px;
    font-weight: 600;
    padding: 4px 10px;
    border-radius: 20px;
    border: 1px solid rgba(226, 75, 74, 0.3);
    margin-top: 8px
}

.tab-bar {
    display: grid;
    grid-template-columns: repeat(4, 1fr);
    gap: 5px;
    margin-bottom: 12px
}

.tab-bar button {
    font-family: 'Barlow Condensed', sans-serif;
    font-size: 20px;
    font-weight: 700;
    text-transform: uppercase;
    padding: 12px 4px;
    border-radius: var(--border-radius-md);
    border: 1px solid var(--bd);
    background: var(--card);
    color: var(--muted);
    cursor: pointer;
    min-height: 48px;
    line-height: 1.1
}

.tab-bar button.active {
    background: var(--red);
    border-color: var(--red);
    color: #fff
}

.page {
    display: none
}

.page.active {
    display: block
}

.ph {
    font-family: 'Barlow Condensed', sans-serif;
    font-size: 22px;
    font-weight: 900;
    text-transform: uppercase;
    letter-spacing: 1px;
    margin-bottom: 10px
}

.ph span {
    color: var(--red)
}

.sub {
    font-size: 13px;
    color: var(--muted);
    line-height: 1.5;
    margin-bottom: 12px
}

.muscle-list {
    display: flex;
    flex-direction: column;
    gap: 10px;
    margin-bottom: 12px
}

.muscle-section {
    background: var(--card);
    border: 0.5px solid var(--bd);
    border-radius: var(--border-radius-lg);
    overflow: hidden
}

.muscle-hdr {
    font-family: 'Barlow Condensed', sans-serif;
    font-size: 15px;
    font-weight: 700;
    text-transform: uppercase;
    letter-spacing: 1px;
    color: var(--red);
    padding: 11px 14px;
    border-bottom: 0.5px solid var(--bd)
}

.ex-row {
    display: flex;
    align-items: center;
    padding: 13px 14px;
    border-bottom: 0.5px solid var(--bd);
    cursor: pointer;
    gap: 10px;
    min-height: 60px
}

.ex-row:last-child {
    border-bottom: none
}

.ex-row:active {
    background: var(--surf)
}

.ex-left {
    flex: 1;
    min-width: 0
}

.ex-name {
    font-size: 16px;
    font-weight: 600;
    display: flex;
    align-items: center;
    gap: 7px;
    margin-bottom: 5px
}

.vdot {
    width: 7px;
    height: 7px;
    border-radius: 50%;
    background: var(--red);
    flex-shrink: 0
}

.mods {
    display: flex;
    gap: 4px
}

.mod {
    font-size: 11px;
    padding: 3px 8px;
    border-radius: 10px;
    font-weight: 600
}

.mod-b {
    background: #E1F5EE;
    color: #0F6E56
}

.mod-i {
    background: #E6F1FB;
    color: #185FA5
}

.mod-a {
    background: #FCEBEB;
    color: #A32D2D
}

.ex-arrow {
    color: var(--muted);
    font-size: 22px;
    flex-shrink: 0;
    line-height: 1
}

.day-card {
    background: var(--card);
    border: 0.5px solid var(--bd);
    border-radius: var(--border-radius-lg);
    margin-bottom: 10px;
    overflow: hidden
}

.day-hdr {
    padding: 12px 14px;
    border-bottom: 0.5px solid var(--bd);
    background: var(--surf)
}

.day-label {
    font-family: 'Barlow Condensed', sans-serif;
    font-size: 19px;
    font-weight: 900;
    text-transform: uppercase;
    letter-spacing: 1px
}

.day-focus {
    font-size: 12px;
    font-weight: 600;
    color: var(--muted);
    text-transform: uppercase;
    letter-spacing: 0.5px;
    margin-top: 1px
}

.w-row {
    display: flex;
    align-items: center;
    padding: 12px 14px;
    border-bottom: 0.5px solid var(--bd);
    cursor: pointer;
    gap: 10px;
    min-height: 58px
}

.w-row:last-child {
    border-bottom: none
}

.w-row:active {
    background: var(--surf)
}

.w-name {
    font-size: 16px;
    font-weight: 600;
    line-height: 1.2
}

.w-detail {
    font-size: 12px;
    color: var(--muted);
    margin-top: 3px
}

.w-right {
    flex-shrink: 0;
    text-align: right;
    min-width: 70px
}

.w-sets {
    font-family: 'Barlow Condensed', sans-serif;
    font-size: 17px;
    font-weight: 700;
    color: var(--red);
    line-height: 1
}

.w-rest {
    font-size: 12px;
    color: var(--muted);
    margin-top: 2px
}

.tech-list {
    display: flex;
    flex-direction: column;
    gap: 10px;
    margin-bottom: 16px
}

.tech-card {
    background: var(--card);
    border: 0.5px solid var(--bd);
    border-radius: var(--border-radius-lg);
    padding: 14px
}

.tech-top {
    display: flex;
    align-items: baseline;
    gap: 8px;
    margin-bottom: 6px
}

.tech-num {
    font-family: 'Barlow Condensed', sans-serif;
    font-size: 28px;
    font-weight: 900;
    color: var(--red);
    line-height: 1
}

.tech-name {
    font-family: 'Barlow Condensed', sans-serif;
    font-size: 17px;
    font-weight: 700;
    text-transform: uppercase;
    letter-spacing: 0.5px
}

.tech-desc {
    font-size: 14px;
    color: var(--muted);
    line-height: 1.6;
    margin-bottom: 8px
}

.tech-ex {
    font-size: 13px;
    background: var(--surf);
    border-radius: var(--border-radius-md);
    padding: 10px 12px;
    border-left: 3px solid var(--red);
    line-height: 1.5
}

.core-list {
    display: flex;
    flex-direction: column;
    gap: 8px;
    margin-bottom: 14px
}

.core-row {
    background: var(--card);
    border: 0.5px solid var(--bd);
    border-radius: var(--border-radius-lg);
    display: flex;
    align-items: center;
    gap: 12px;
    padding: 14px;
    cursor: pointer;
    min-height: 62px
}

.core-row:active {
    background: var(--surf)
}

.core-time {
    font-family: 'Barlow Condensed', sans-serif;
    font-size: 24px;
    font-weight: 900;
    color: var(--red);
    width: 52px;
    flex-shrink: 0;
    text-align: center;
    line-height: 1
}

.core-info {
    flex: 1
}

.core-name {
    font-size: 16px;
    font-weight: 600;
    display: flex;
    align-items: center;
    gap: 6px
}

.core-tip {
    font-size: 12px;
    color: var(--muted);
    margin-top: 3px;
    line-height: 1.4
}

.jeff-box {
    background: var(--card);
    border: 0.5px solid var(--bd);
    border-radius: var(--border-radius-lg);
    padding: 14px;
    margin-bottom: 16px
}

.jeff-lbl {
    font-family: 'Barlow Condensed', sans-serif;
    font-size: 15px;
    font-weight: 700;
    text-transform: uppercase;
    letter-spacing: 1px;
    margin-bottom: 6px
}

.gear-list {
    display: flex;
    flex-direction: column;
    gap: 10px;
    margin-bottom: 16px
}

.gear-card {
    background: var(--card);
    border: 0.5px solid var(--bd);
    border-radius: var(--border-radius-lg);
    padding: 14px
}

.gear-name {
    font-family: 'Barlow Condensed', sans-serif;
    font-size: 18px;
    font-weight: 700;
    text-transform: uppercase;
    letter-spacing: 0.5px;
    margin-bottom: 2px
}

.gear-price {
    font-size: 13px;
    font-weight: 600;
    color: var(--red);
    margin-bottom: 10px
}

.gear-uses {
    list-style: none
}

.gear-uses li {
    font-size: 14px;
    color: var(--muted);
    padding: 6px 0;
    border-bottom: 0.5px solid var(--bd);
    display: flex;
    align-items: center;
    gap: 8px
}

.gear-uses li:last-child {
    border-bottom: none
}

.gear-uses li::before {
    content: '';
    width: 6px;
    height: 6px;
    border-radius: 50%;
    background: var(--red);
    flex-shrink: 0
}

.ms-list {
    display: flex;
    flex-direction: column;
    gap: 8px;
    margin-bottom: 16px
}

.ms-card {
    background: var(--card);
    border: 0.5px solid var(--bd);
    border-radius: var(--border-radius-lg);
    padding: 14px;
    display: flex;
    align-items: center;
    gap: 12px
}

.ms-num {
    font-family: 'Barlow Condensed', sans-serif;
    font-size: 28px;
    font-weight: 900;
    color: var(--red);
    width: 46px;
    text-align: center;
    flex-shrink: 0;
    line-height: 1
}

.ms-info {
    flex: 1;
    min-width: 0
}

.ms-name {
    font-size: 14px;
    font-weight: 600;
    line-height: 1.3
}

.ms-why {
    font-size: 12px;
    color: var(--muted);
    margin-top: 3px;
    line-height: 1.4
}

.ms-tag {
    font-size: 11px;
    font-weight: 700;
    text-transform: uppercase;
    letter-spacing: 0.5px;
    padding: 4px 9px;
    border-radius: 12px;
    white-space: nowrap;
    flex-shrink: 0
}

.lv1 {
    background: #E1F5EE;
    color: #0F6E56
}

.lv2 {
    background: #E6F1FB;
    color: #185FA5
}

.lv3 {
    background: #FCEBEB;
    color: #A32D2D
}

.timer-card {
    background: var(--card);
    border: 0.5px solid var(--bd);
    border-radius: var(--border-radius-lg);
    padding: 20px;
    text-align: center
}

.t-phase {
    font-family: 'Barlow Condensed', sans-serif;
    font-size: 16px;
    font-weight: 700;
    text-transform: uppercase;
    letter-spacing: 2px;
    color: var(--muted);
    margin-bottom: 4px
}

.t-display {
    font-family: 'Barlow Condensed', sans-serif;
    font-size: 80px;
    font-weight: 900;
    line-height: 1;
    color: var(--red);
    margin-bottom: 8px
}

.t-bar-wrap {
    width: 100%;
    height: 8px;
    background: var(--surf);
    border-radius: 4px;
    margin-bottom: 8px
}

.t-bar {
    height: 8px;
    border-radius: 4px;
    background: var(--red)
}

.t-info {
    font-size: 13px;
    color: var(--muted);
    margin-bottom: 14px
}

.t-presets {
    display: grid;
    grid-template-columns: repeat(2, 1fr);
    gap: 8px;
    margin-bottom: 16px
}

.t-preset {
    font-size: 14px;
    font-weight: 600;
    padding: 12px 8px;
    border-radius: var(--border-radius-md);
    border: 1px solid var(--bd);
    background: var(--card);
    cursor: pointer;
    color: var(--muted);
    min-height: 50px;
    line-height: 1.3
}

.t-preset.active {
    border-color: var(--red);
    color: var(--red);
    font-weight: 700
}

.t-btns {
    display: grid;
    grid-template-columns: repeat(3, 1fr);
    gap: 8px
}

.t-btn {
    font-family: 'Barlow Condensed', sans-serif;
    font-size: 18px;
    font-weight: 700;
    text-transform: uppercase;
    letter-spacing: 1px;
    padding: 16px 8px;
    border-radius: var(--border-radius-md);
    border: 1px solid var(--bd);
    background: var(--card);
    color: var(--txt);
    cursor: pointer;
    min-height: 54px
}

.t-btn.primary {
    background: var(--red);
    border-color: var(--red);
    color: #fff
}

.t-stats {
    font-size: 14px;
    color: var(--muted);
    margin-top: 16px;
    padding-top: 14px;
    border-top: 0.5px solid var(--bd)
}

.t-stats span {
    font-weight: 700;
    color: var(--red)
}

.modal-wrap {
    display: none
}

.modal-wrap.open {
    display: block;
    margin-bottom: 14px
}

.modal-inner {
    background: var(--card);
    border: 0.5px solid var(--bd);
    border-radius: var(--border-radius-lg);
    overflow: hidden
}

.modal-hdr {
    padding: 14px;
    display: flex;
    justify-content: space-between;
    align-items: flex-start;
    border-bottom: 0.5px solid var(--bd)
}

.modal-muscle {
    font-size: 11px;
    font-weight: 700;
    letter-spacing: 2px;
    color: var(--red);
    text-transform: uppercase;
    margin-bottom: 3px
}

.modal-title {
    font-family: 'Barlow Condensed', sans-serif;
    font-size: 26px;
    font-weight: 900;
    line-height: 1
}

.modal-close-btn {
    background: none;
    border: none;
    font-size: 26px;
    cursor: pointer;
    color: var(--muted);
    padding: 0;
    min-width: 44px;
    min-height: 44px;
    display: flex;
    align-items: center;
    justify-content: center;
    flex-shrink: 0
}

.modal-body {
    padding: 14px
}

.yt-thumb {
    display: block;
    position: relative;
    border-radius: var(--border-radius-md);
    overflow: hidden;
    margin-bottom: 12px;
    text-decoration: none
}

.yt-thumb img {
    width: 100%;
    display: block
}

.yt-overlay {
    position: absolute;
    inset: 0;
    display: flex;
    flex-direction: column;
    align-items: center;
    justify-content: center;
    background: rgba(0, 0, 0, 0.38)
}

.yt-play {
    width: 60px;
    height: 44px;
    background: #ff0000;
    border-radius: 10px;
    display: flex;
    align-items: center;
    justify-content: center
}

.yt-play svg {
    width: 20px;
    height: 20px;
    fill: #fff;
    margin-left: 4px
}

.yt-lbl {
    color: #fff;
    font-size: 12px;
    margin-top: 8px;
    font-weight: 500;
    text-align: center;
    padding: 0 10px;
    line-height: 1.4
}

.tip-box {
    font-size: 14px;
    color: var(--muted);
    background: var(--surf);
    border-radius: var(--border-radius-md);
    padding: 12px;
    margin-bottom: 12px;
    border-left: 3px solid var(--red);
    line-height: 1.6
}

.prog-rows {
    border: 0.5px solid var(--bd);
    border-radius: var(--border-radius-md);
    overflow: hidden
}

.prog-row {
    display: flex;
    align-items: center;
    gap: 10px;
    padding: 12px;
    border-bottom: 0.5px solid var(--bd)
}

.prog-row:last-child {
    border-bottom: none
}

.prog-text {
    font-size: 14px;
    flex: 1;
    line-height: 1.3
}

.plan-toggle {
    display: grid;
    grid-template-columns: repeat(2, 1fr);
    gap: 6px;
    margin-bottom: 12px
}

.plan-btn {
    font-family: 'Barlow Condensed', sans-serif;
    font-size: 15px;
    font-weight: 700;
    text-transform: uppercase;
    padding: 13px 8px;
    border-radius: var(--border-radius-md);
    border: 1px solid var(--bd);
    background: var(--card);
    color: var(--muted);
    cursor: pointer;
    min-height: 48px
}

.plan-btn.active {
    background: var(--red);
    border-color: var(--red);
    color: #fff
}


/* ── MOBILITY ADDITIONS ─────────────────────────────────────── */

/* teal accent colour */
:root { --teal: #0F6E56; }

/* plan toggle: 3-column when mobility tab exists */
.plan-toggle {
    display: grid;
    grid-template-columns: repeat(3, 1fr);
    gap: 6px;
    margin-bottom: 12px
}

/* mobility plan button — teal instead of red */
.plan-btn-mob {
    color: var(--teal);
    border-color: var(--teal)
}

.plan-btn-mob.active-mob {
    background: var(--teal);
    border-color: var(--teal);
    color: #fff
}

/* mobility intro banner */
.mob-intro {
    background: #E1F5EE;
    border-left: 3px solid var(--teal);
    border-radius: var(--border-radius-lg);
    padding: 14px;
    margin-bottom: 14px
}

.mob-intro p {
    font-size: 13px;
    color: #085041;
    line-height: 1.6
}

/* mobility library section header */
.muscle-hdr.mob-hdr { color: var(--teal) }

/* green dot for mobility exercises */
.vdot-teal {
    width: 7px;
    height: 7px;
    border-radius: 50%;
    background: var(--teal);
    flex-shrink: 0
}

/* duration badge on day cards */
.day-hdr {
    display: flex;
    align-items: flex-start;
    justify-content: space-between
}

.day-duration {
    font-size: 11px;
    font-weight: 700;
    color: var(--teal);
    background: #E1F5EE;
    padding: 3px 8px;
    border-radius: 10px;
    white-space: nowrap;
    flex-shrink: 0;
    margin-top: 2px
}

/* mobility sets colour in plan rows */
.w-sets.mob { color: var(--teal) }

/* modal: mobility accent on muscle label */
.modal-muscle.mob { color: var(--teal) }

/* tip box: mobility accent */
.tip-box.mob { border-left-color: var(--teal) }

</style>
