:root{--bg:#05070b;--card:#14171e;--card2:#1b1f28;--line:rgba(255,255,255,.1);--text:#f5f7fb;--muted:#9aa3b2;--blue:#0a84ff;--cyan:#64d2ff;--green:#30d158;--orange:#ff9f0a;--red:#ff453a}*{box-sizing:border-box}html{background:var(--bg)}body{margin:0;background:radial-gradient(circle at 50% -8%,rgba(10,132,255,.22),transparent 34%),linear-gradient(#090b11,#05070b 46%);color:var(--text);font-family:Inter,-apple-system,BlinkMacSystemFont,"SF Pro Display","Segoe UI",sans-serif;padding:env(safe-area-inset-top) 16px calc(42px + env(safe-area-inset-bottom));min-height:100vh;-webkit-tap-highlight-color:transparent}.shell{max-width:560px;margin:auto}.top{position:sticky;top:0;z-index:10;display:flex;align-items:center;justify-content:space-between;background:rgba(5,7,11,.78);backdrop-filter:blur(24px) saturate(160%);padding:15px 2px;border-bottom:1px solid var(--line)}.top-title{font-size:10px;letter-spacing:.2em;color:#6f7888;font-weight:900}.back{color:var(--cyan);text-decoration:none;font-size:13px;font-weight:800}.eyebrow{font-size:10px;color:var(--cyan);font-weight:900;letter-spacing:.18em;text-transform:uppercase;margin:0 0 7px}h1{font-size:27px;margin:0;line-height:1.15;letter-spacing:-.025em}h1 span{color:#8ccfff}h2{font-size:17px;margin:0;letter-spacing:-.01em}.muted{color:var(--muted);font-size:12px;line-height:1.58}.hero,.card,.notice{background:linear-gradient(150deg,rgba(30,34,43,.97),rgba(15,18,24,.98));border:1px solid var(--line);border-radius:22px;padding:18px;margin-top:14px;box-shadow:0 18px 48px rgba(0,0,0,.26),inset 0 1px rgba(255,255,255,.035)}.hero{padding:22px}.hero>.muted{margin-bottom:0}.grid{display:grid;grid-template-columns:1fr 1fr;gap:11px}.day{display:flex;flex-direction:column;color:var(--text);text-decoration:none;background:linear-gradient(150deg,#181c24,#11141a);border:1px solid var(--line);border-radius:20px;padding:15px;min-height:120px;box-shadow:0 12px 28px rgba(0,0,0,.22);transition:.18s ease}.day:active{transform:scale(.975)}.day.today{border-color:rgba(10,132,255,.85);box-shadow:0 0 0 1px rgba(10,132,255,.18),0 15px 36px rgba(10,132,255,.16)}.day.off{opacity:.72}.day b{font-size:14px;line-height:1.35}.day>span:last-child{display:block;color:var(--muted);font-size:10px;margin-top:6px;line-height:1.4}.pill{align-self:flex-start;border:1px solid rgba(100,210,255,.28);background:rgba(10,132,255,.12);color:#86d7ff;border-radius:999px;padding:5px 8px;font-size:8px!important;font-weight:900;margin-bottom:12px!important}.stats{display:grid;grid-template-columns:repeat(3,1fr);gap:8px;margin-top:15px}.stat{background:rgba(5,7,11,.6);border:1px solid var(--line);border-radius:15px;padding:11px 6px;text-align:center}.stat b{display:block;color:var(--cyan);font-size:15px}.stat span{font-size:8px;color:var(--muted);text-transform:uppercase;letter-spacing:.05em}.section-title{display:flex;align-items:end;justify-content:space-between;margin:25px 3px 12px}.section-title small{font-size:8px;letter-spacing:.18em;color:var(--cyan);font-weight:900}.section-title>span{font-size:9px;color:var(--muted)}.exercise{padding:16px;margin-top:12px;border:1px solid var(--line);background:linear-gradient(150deg,var(--card2),var(--card));border-radius:21px;box-shadow:0 14px 34px rgba(0,0,0,.23)}.ex-head{display:flex;justify-content:space-between;gap:10px;align-items:flex-start}.number{width:34px;height:34px;display:grid;place-items:center;border-radius:11px;background:rgba(10,132,255,.15);color:var(--cyan);font-weight:900;flex:none;font-size:12px}.ex-title{flex:1;min-width:0}.ex-title h3{font-size:14px;margin:1px 0 0}.ex-title p{font-size:10px;color:var(--muted);margin:5px 0}.prescription{color:#86d7ff;font-weight:900;font-size:12px;text-align:right;min-width:108px}.prescription small{display:inline-block;margin-top:7px;padding:5px 7px;border-radius:8px;background:rgba(10,132,255,.1);border:1px solid rgba(100,210,255,.23);font-size:9px;white-space:nowrap;color:#a8ddff}.steps{margin:13px 0 0;padding-left:19px;color:#d8dce5;font-size:11px;line-height:1.6}.mistake{font-size:10px;color:#ff9a94;background:rgba(255,69,58,.09);border-left:2px solid var(--red);padding:9px;margin-top:11px;border-radius:8px}.video{display:inline-flex;margin-top:11px;padding:9px 11px;border-radius:10px;background:rgba(10,132,255,.12);border:1px solid rgba(10,132,255,.22);color:#88d3ff;text-decoration:none;font-size:10px;font-weight:900}.check{width:100%;margin-top:11px;border:1px solid rgba(255,255,255,.13);background:#222630;color:#d8dce5;border-radius:13px;padding:12px;font-weight:850;font-size:12px}.check.done{background:rgba(48,209,88,.13);color:#73ed94;border-color:rgba(48,209,88,.42)}.notice.warning{border-color:rgba(255,69,58,.3);background:linear-gradient(145deg,rgba(93,25,25,.25),rgba(25,17,20,.9))}.notice.info{border-color:rgba(10,132,255,.3)}.notice.cardio{border-color:rgba(48,209,88,.28);background:linear-gradient(145deg,rgba(22,74,43,.22),rgba(15,20,20,.95))}.notice.cardio strong{color:#78ed98}.notice strong{font-size:13px}.phase{display:flex;gap:6px;flex-wrap:wrap;margin-top:11px}.phase span{font-size:9px;border:1px solid var(--line);border-radius:8px;padding:6px 8px;color:var(--muted)}.mini-progress{height:7px;background:#07090d;border-radius:99px;overflow:hidden;margin:12px 0 7px;border:1px solid var(--line)}.mini-progress span{display:block;height:100%;background:linear-gradient(90deg,var(--blue),var(--cyan));border-radius:99px}.notice small{font-size:9px;color:var(--muted)}.finisher{border-color:rgba(100,210,255,.28);background:linear-gradient(145deg,rgba(13,71,110,.20),rgba(18,20,27,.98))}.flow-list{list-style:none;margin:13px 0 0;padding:0;border:1px solid var(--line);border-radius:13px;overflow:hidden}.flow-list li+li{border-top:1px solid var(--line)}.flow-list a{display:flex;justify-content:space-between;gap:10px;padding:10px 11px;color:#e2e6ee;text-decoration:none;font-size:11px}.flow-list span{color:var(--cyan);font-size:9px;white-space:nowrap}.science a{display:block;color:var(--cyan);text-decoration:none;font-size:11px;padding:9px 0;border-top:1px solid var(--line)}.history-title{margin-top:28px}.history-row{background:var(--card);border:1px solid var(--line);border-radius:17px;margin-top:10px;overflow:hidden}.history-row summary{list-style:none;display:flex;align-items:center;justify-content:space-between;gap:10px;padding:14px;cursor:pointer}.history-row summary::-webkit-details-marker{display:none}.history-row summary b{display:block;font-size:12px}.history-row summary small{display:block;color:var(--muted);font-size:9px;margin-top:5px}.status{font-size:8px;font-weight:900;padding:6px 8px;border-radius:999px;color:#ffaaa4;background:rgba(255,69,58,.1);border:1px solid rgba(255,69,58,.25)}.status.ok{color:#7cf09b;background:rgba(48,209,88,.1);border-color:rgba(48,209,88,.28)}.history-detail{display:flex;flex-wrap:wrap;gap:6px;padding:0 14px 14px}.history-chip{font-size:9px;color:#808897;background:#0b0d12;border:1px solid var(--line);border-radius:999px;padding:6px 8px}.history-chip.ok{color:#73ed94;border-color:rgba(48,209,88,.25)}.empty{color:var(--muted);font-size:11px;padding:18px;text-align:center;border:1px dashed var(--line);border-radius:17px}.card b{color:#dce7f5}@media(max-width:390px){.grid{grid-template-columns:1fr 1fr}.stats{grid-template-columns:repeat(3,1fr)}.ex-head{flex-wrap:wrap}.prescription{margin-left:44px;text-align:left}}