@import url('https://fonts.googleapis.com/css2?family=Cairo:wght@400;500;600;700;800;900&family=Oswald:wght@500;600&display=swap');

/* ==================== Design tokens ==================== */
:root {
    --bg: #09090c;
    --surface: #121217;
    --surface-2: #17171d;
    --line: rgba(255, 255, 255, .09);
    --line-soft: rgba(255, 255, 255, .055);
    --text: #f7f6f3;
    --muted: #aaa8b2;
    --brand-1: #ffb03a;
    --brand-2: #f07818;
    --brand-grad: linear-gradient(135deg, var(--brand-1), var(--brand-2));
    --brand-soft: rgba(245, 140, 40, .13);
    --green: #3ecf8e;
    --green-soft: rgba(62, 207, 142, .09);
    --push: #ff8a5c;
    --pull: #5cb8ff;
    --legs: #b98cff;
    --upper: #ffd45c;
    --lower: #7ee2a8;
    --fullbody: #ffb03a;
    --combo: #ff9eb5;
    --radius: 22px;
    --shadow: 0 24px 60px rgba(0, 0, 0, .5);
    --ease: cubic-bezier(.22, .8, .3, 1);
}

/* ==================== Base ==================== */
* { box-sizing: border-box; }
html { scroll-behavior: smooth; }

body {
    margin: 0;
    background: var(--bg);
    color: var(--text);
    font-family: Cairo, 'Segoe UI', Arial, sans-serif;
    font-weight: 500;
    font-size: 15.5px;
    direction: rtl;
    min-height: 100vh;
    display: flex;
    flex-direction: column;
    -webkit-font-smoothing: antialiased;
    text-rendering: optimizeLegibility;
}
body::before {
    content: ""; position: fixed; inset: 0; z-index: -2; pointer-events: none;
    background:
        radial-gradient(1000px 520px at 88% -6%, rgba(240, 120, 24, .10), transparent 62%),
        radial-gradient(750px 420px at -4% 28%, rgba(92, 184, 255, .05), transparent 60%),
        radial-gradient(900px 520px at 50% 112%, rgba(185, 140, 255, .05), transparent 60%);
}

main { width: 100%; max-width: 1220px; margin: auto; padding: 0 22px 70px; flex: 1; }
.latin { font-family: Oswald, sans-serif; letter-spacing: .14em; }
.grad { background: var(--brand-grad); -webkit-background-clip: text; background-clip: text; color: transparent; }
::selection { background: var(--brand-2); color: #111; }

::-webkit-scrollbar { width: 10px; }
::-webkit-scrollbar-track { background: var(--bg); }
::-webkit-scrollbar-thumb { background: linear-gradient(180deg, #2c2c35, #222229); border-radius: 10px; }
::-webkit-scrollbar-thumb:hover { background: #3a3a45; }

/* premium card base: gradient border */
.glass-card {
    background:
        linear-gradient(165deg, var(--surface-2), var(--surface)) padding-box,
        linear-gradient(150deg, rgba(255, 176, 58, .30), rgba(255, 255, 255, .07) 38%, rgba(255, 255, 255, .04)) border-box;
    border: 1px solid transparent;
    border-radius: var(--radius);
}

/* ==================== Reveal ==================== */
.reveal { opacity: 0; transform: translateY(28px); transition: opacity .8s var(--ease), transform .8s var(--ease); }
.reveal.in { opacity: 1; transform: none; }

/* ==================== Header ==================== */
.site-header {
    position: sticky; top: 0; z-index: 100;
    background: rgba(9, 9, 12, .74);
    backdrop-filter: blur(20px) saturate(1.5);
    border-bottom: 1px solid var(--line-soft);
}
.header-inner { max-width: 1220px; margin: auto; padding: 12px 22px; display: flex; align-items: center; gap: 26px; }
.brand { display: flex; align-items: center; gap: 12px; text-decoration: none; color: var(--text); }
.brand-mark {
    width: 44px; height: 44px; border-radius: 14px;
    background: var(--brand-grad);
    display: flex; align-items: center; justify-content: center;
    color: #17120a;
    box-shadow: 0 6px 22px rgba(240, 120, 24, .4);
}
.brand-mark svg { width: 25px; height: 25px; }
.brand-name {
    direction: ltr;
    font-family: Oswald, sans-serif;
    font-size: 21px; font-weight: 600;
    letter-spacing: .14em;
    white-space: nowrap;
    line-height: 1;
}
.brand-name b { color: var(--brand-1); font-weight: 600; }
.header-nav { display: flex; gap: 4px; margin-inline-start: auto; }
.header-nav a {
    color: var(--muted); text-decoration: none; font-weight: 700; font-size: 14px;
    padding: 8px 16px; border-radius: 30px; transition: .2s;
}
.header-nav a:hover { color: var(--text); background: rgba(255, 255, 255, .06); }
.header-cta {
    position: relative; overflow: hidden;
    color: #17120a; text-decoration: none; font-weight: 900; font-size: 14px;
    background: var(--brand-grad);
    border-radius: 30px; padding: 9px 22px;
    box-shadow: 0 6px 20px rgba(240, 120, 24, .3);
    transition: transform .2s, box-shadow .2s;
}
.header-cta:hover { transform: translateY(-1px); box-shadow: 0 10px 28px rgba(240, 120, 24, .45); }

/* ==================== Full bleed ==================== */
.full-bleed { width: 100vw; margin-inline-start: calc(50% - 50vw); }

/* ==================== Hero ==================== */
.hero {
    position: relative;
    min-height: 620px;
    display: flex; align-items: flex-end;
    background-size: cover; background-position: center 35%;
    isolation: isolate;
}
.hero-overlay {
    position: absolute; inset: 0; z-index: -1;
    background:
        radial-gradient(60% 90% at 78% 20%, rgba(240, 120, 24, .18), transparent 65%),
        linear-gradient(180deg, rgba(9, 9, 12, .55) 0%, rgba(9, 9, 12, .74) 52%, var(--bg) 100%);
}
.hero-content { max-width: 1220px; width: 100%; margin: auto; padding: 100px 22px 70px; }
.hero-content > * { opacity: 0; transform: translateY(26px); animation: heroIn .9s var(--ease) forwards; }
.hero-content > *:nth-child(1) { animation-delay: .05s; }
.hero-content > *:nth-child(2) { animation-delay: .15s; }
.hero-content > *:nth-child(3) { animation-delay: .28s; }
.hero-content > *:nth-child(4) { animation-delay: .42s; }
.hero-content > *:nth-child(5) { animation-delay: .55s; }
@keyframes heroIn { to { opacity: 1; transform: none; } }

.eyebrow {
    display: inline-block; background: rgba(255, 255, 255, .08); border: 1px solid var(--line);
    backdrop-filter: blur(10px);
    padding: 8px 20px; border-radius: 30px; font-size: 13.5px; font-weight: 800; margin-bottom: 20px;
}
.hero h1 {
    margin: 0 0 14px;
    font-size: clamp(48px, 8vw, 92px);
    font-weight: 900; line-height: 1.05;
    text-shadow: 0 10px 50px rgba(0, 0, 0, .5);
}
.hero-title {
    direction: ltr; text-align: right;
    font-family: Oswald, sans-serif;
    font-weight: 600;
    letter-spacing: .045em;
    line-height: 1;
    font-size: clamp(54px, 9vw, 104px);
}
.hero-sub { margin: 0 0 32px; color: #d6d4da; font-size: clamp(15.5px, 2vw, 19px); max-width: 580px; line-height: 2.05; font-weight: 600; }
.hero-stats { display: flex; flex-wrap: wrap; gap: 12px; margin-bottom: 34px; }
.stat {
    background: rgba(18, 18, 23, .62); border: 1px solid var(--line);
    backdrop-filter: blur(12px);
    border-radius: 18px; padding: 14px 24px;
    display: flex; flex-direction: column; align-items: center; gap: 2px; min-width: 116px;
    transition: transform .25s var(--ease), border-color .25s;
}
.stat:hover { transform: translateY(-3px); border-color: rgba(255, 176, 58, .5); }
.stat b { font-size: 24px; font-weight: 900; background: var(--brand-grad); -webkit-background-clip: text; background-clip: text; color: transparent; }
.stat span { font-size: 12.5px; color: var(--muted); font-weight: 700; }

.btn-primary {
    position: relative; overflow: hidden;
    display: inline-block; background: var(--brand-grad); color: #17120a;
    font-weight: 900; font-size: 17px; text-decoration: none;
    padding: 15px 38px; border-radius: 44px;
    box-shadow: 0 12px 36px rgba(240, 120, 24, .38);
    transition: transform .25s var(--ease), box-shadow .25s;
}
.btn-primary::after {
    content: ""; position: absolute; inset: 0;
    background: linear-gradient(115deg, transparent 32%, rgba(255, 255, 255, .5) 50%, transparent 68%);
    transform: translateX(160%);
}
.btn-primary:hover { transform: translateY(-3px); box-shadow: 0 18px 46px rgba(240, 120, 24, .55); }
.btn-primary:hover::after { transform: translateX(-160%); transition: transform .8s ease; }

/* ==================== Sections ==================== */
.section { padding-top: 74px; }
.section-head { margin-bottom: 30px; }
.section-eyebrow {
    display: inline-flex; align-items: center; gap: 12px;
    font-family: Oswald, sans-serif; letter-spacing: .4em; font-size: 12px; color: var(--brand-1);
}
.section-eyebrow::after { content: ""; width: 46px; height: 1px; background: linear-gradient(90deg, var(--brand-1), transparent); }
.section-head h2 { margin: 8px 0 10px; font-size: clamp(28px, 4.4vw, 42px); font-weight: 900; }
.section-head p { margin: 0; color: var(--muted); font-size: 15px; font-weight: 600; }

/* ==================== Program cards ==================== */
.program-grid { display: grid; grid-template-columns: repeat(auto-fit, minmax(258px, 1fr)); gap: 18px; }
.program-card {
    position: relative; min-height: 248px; border-radius: var(--radius); overflow: hidden;
    display: flex; align-items: flex-end;
    text-decoration: none; color: var(--text);
    border: 1px solid var(--line);
    transition: transform .3s var(--ease), border-color .3s, box-shadow .3s;
    isolation: isolate;
}
.program-card-bg {
    position: absolute; inset: 0; z-index: -1;
    background-image: var(--img);
    background-size: cover; background-position: center;
    transition: transform .6s var(--ease);
    filter: saturate(.82) contrast(1.04);
}
.program-card::after {
    content: ""; position: absolute; inset: 0; z-index: -1;
    background: linear-gradient(180deg, rgba(9, 9, 12, .05) 0%, rgba(9, 9, 12, .55) 45%, rgba(9, 9, 12, .93) 88%);
}
.program-card:hover { transform: translateY(-6px); border-color: rgba(255, 176, 58, .6); box-shadow: var(--shadow); }
.program-card:hover .program-card-bg { transform: scale(1.07); }
.program-card.active {
    border-color: var(--brand-1);
    box-shadow: 0 0 0 1px var(--brand-1), 0 20px 50px rgba(240, 120, 24, .26);
}
.program-index {
    position: absolute; top: 8px; left: 14px;
    font-size: 52px; font-weight: 600; color: rgba(255, 255, 255, .13);
}
.program-check {
    position: absolute; top: 14px; right: 14px;
    background: var(--brand-grad); color: #17120a;
    font-size: 12px; font-weight: 900; padding: 6px 15px; border-radius: 30px;
    box-shadow: 0 6px 18px rgba(240, 120, 24, .4);
}
.program-card-body { padding: 22px; display: flex; flex-direction: column; gap: 6px; width: 100%; }
.program-icon { font-size: 32px; filter: drop-shadow(0 4px 10px rgba(0, 0, 0, .5)); }
.program-name { font-size: 20px; font-weight: 900; }
.program-meta { color: #cfcdd4; font-size: 13.5px; font-weight: 600; }
.program-cta {
    margin-top: 8px; font-size: 13px; font-weight: 900; color: var(--brand-1);
    opacity: 0; transform: translateY(6px);
    transition: opacity .3s, transform .3s;
}
.program-card:hover .program-cta, .program-card.active .program-cta { opacity: 1; transform: none; }

/* ==================== Program panel ==================== */
.program-panel { display: grid; grid-template-columns: 1.3fr 1fr; gap: 18px; }
.panel-about {
    background:
        linear-gradient(165deg, var(--surface-2), var(--surface)) padding-box,
        linear-gradient(150deg, rgba(255, 176, 58, .35), rgba(255, 255, 255, .07) 45%) border-box;
    border: 1px solid transparent;
    border-radius: var(--radius); padding: 28px;
    display: flex; gap: 18px; align-items: flex-start;
}
.panel-icon {
    font-size: 27px; background: var(--brand-soft); border: 1px solid rgba(255, 176, 58, .3);
    border-radius: 17px; min-width: 60px; height: 60px; display: flex; align-items: center; justify-content: center;
    box-shadow: inset 0 0 24px rgba(240, 120, 24, .12);
}
.panel-about h3 { margin: 0 0 9px; font-size: 22px; font-weight: 900; display: flex; align-items: center; gap: 12px; flex-wrap: wrap; }
.panel-about small.latin { color: var(--muted); font-size: 11px; font-weight: 500; }
.panel-about p { margin: 0; color: var(--muted); line-height: 2.05; font-size: 14.5px; font-weight: 600; }
.panel-off {
    background:
        linear-gradient(165deg, var(--green-soft), var(--surface)) padding-box,
        linear-gradient(150deg, rgba(62, 207, 142, .4), rgba(255, 255, 255, .06) 50%) border-box;
    border: 1px solid transparent;
    border-radius: var(--radius); padding: 28px;
}
.panel-off-head { display: flex; align-items: center; gap: 10px; font-size: 17px; }
.panel-off-head b { color: var(--green); font-weight: 900; }
.panel-off p { margin: 10px 0 18px; color: var(--muted); line-height: 2; font-size: 14px; font-weight: 600; }
.week-strip { display: grid; grid-template-columns: repeat(7, 1fr); gap: 6px; }
.strip-day {
    display: flex; flex-direction: column; align-items: center; gap: 2px;
    background: var(--surface-2); border: 1px solid var(--line);
    border-radius: 12px; padding: 8px 2px 6px;
    transition: transform .2s;
    min-width: 0;
}
.strip-day:hover { transform: translateY(-3px); }
.strip-day i { font-style: normal; font-size: 15px; }
.strip-day em { font-style: normal; font-size: 9.5px; font-weight: 800; color: var(--muted); white-space: nowrap; }
.strip-day.rest { border-style: dashed; border-color: rgba(62, 207, 142, .5); background: rgba(62, 207, 142, .06); }
.strip-day.rest em { color: var(--green); }
.strip-day.t-push { border-color: rgba(255, 138, 92, .45); } .strip-day.t-push em { color: var(--push); }
.strip-day.t-pull { border-color: rgba(92, 184, 255, .45); } .strip-day.t-pull em { color: var(--pull); }
.strip-day.t-legs { border-color: rgba(185, 140, 255, .45); } .strip-day.t-legs em { color: var(--legs); }
.strip-day.t-upper { border-color: rgba(255, 212, 92, .45); } .strip-day.t-upper em { color: var(--upper); }
.strip-day.t-lower { border-color: rgba(126, 226, 168, .45); } .strip-day.t-lower em { color: var(--lower); }
.strip-day.t-fullbody { border-color: rgba(255, 176, 58, .45); } .strip-day.t-fullbody em { color: var(--fullbody); }
.strip-day.t-combo { border-color: rgba(255, 158, 181, .45); } .strip-day.t-combo em { color: var(--combo); }

/* ==================== Week grid ==================== */
.week-grid { display: grid; grid-template-columns: repeat(auto-fit, minmax(248px, 1fr)); gap: 18px; }
.day-card {
    position: relative;
    background: linear-gradient(165deg, var(--surface-2), var(--surface));
    border: 1px solid var(--line); border-radius: var(--radius);
    overflow: hidden; display: flex; flex-direction: column;
    color: var(--text); text-decoration: none;
    transition: transform .3s var(--ease), border-color .3s, box-shadow .3s;
}
a.day-card:hover { transform: translateY(-6px); box-shadow: var(--shadow); }
a.day-card.t-push:hover { border-color: var(--push); }
a.day-card.t-pull:hover { border-color: var(--pull); }
a.day-card.t-legs:hover { border-color: var(--legs); }
a.day-card.t-upper:hover { border-color: var(--upper); }
a.day-card.t-lower:hover { border-color: var(--lower); }
a.day-card.t-fullbody:hover { border-color: var(--fullbody); }
a.day-card.t-combo:hover { border-color: var(--combo); }
.day-img {
    position: relative; height: 138px;
    background-size: cover; background-position: center 30%;
    display: flex; align-items: flex-start; justify-content: space-between;
    padding: 12px 14px;
    transition: height .3s;
}
.day-img::after { content: ""; position: absolute; inset: 0; background: linear-gradient(180deg, rgba(9,9,12,.22), rgba(18,18,23,.94) 97%); }
.t-push .day-img::before, .t-pull .day-img::before, .t-legs .day-img::before,
.t-upper .day-img::before, .t-lower .day-img::before, .t-fullbody .day-img::before, .t-combo .day-img::before {
    content: ""; position: absolute; inset: 0; z-index: 1; mix-blend-mode: overlay; opacity: .5;
}
.t-push .day-img::before { background: var(--push); }
.t-pull .day-img::before { background: var(--pull); }
.t-legs .day-img::before { background: var(--legs); }
.t-upper .day-img::before { background: var(--upper); }
.t-lower .day-img::before { background: var(--lower); }
.t-fullbody .day-img::before { background: var(--fullbody); }
.t-combo .day-img::before { background: var(--combo); }
.day-img > * { position: relative; z-index: 2; }
.day-weekname {
    background: rgba(9, 9, 12, .72); backdrop-filter: blur(8px);
    border: 1px solid var(--line);
    padding: 5px 15px; border-radius: 30px; font-size: 12.5px; font-weight: 900;
}
.day-en { font-size: 11px; color: rgba(255, 255, 255, .8); align-self: flex-end; text-shadow: 0 2px 8px rgba(0,0,0,.6); }
.day-body { padding: 17px 19px 19px; display: flex; flex-direction: column; gap: 7px; flex: 1; }
.day-title { font-size: 18px; font-weight: 900; }
.t-push .day-title { color: var(--push); }
.t-pull .day-title { color: var(--pull); }
.t-legs .day-title { color: var(--legs); }
.t-upper .day-title { color: var(--upper); }
.t-lower .day-title { color: var(--lower); }
.t-fullbody .day-title { color: var(--fullbody); }
.t-combo .day-title { color: var(--combo); }
.day-desc { color: var(--muted); font-size: 13.5px; line-height: 1.85; font-weight: 600; }
.day-meta {
    margin-top: auto; padding-top: 12px;
    display: flex; align-items: center; justify-content: space-between; gap: 8px;
    border-top: 1px dashed var(--line);
    font-size: 13px; color: var(--muted); font-weight: 700;
}
.day-meta i { font-style: normal; font-weight: 900; color: var(--text); }
.day-meta b {
    color: #17120a; font-weight: 900; font-size: 12.5px;
    background: var(--brand-grad); padding: 6px 14px; border-radius: 30px;
    box-shadow: 0 5px 16px rgba(240, 120, 24, .3);
    transition: transform .2s;
}
a.day-card:hover .day-meta b { transform: scale(1.06); }
.day-card.rest {
    border-style: dashed; border-color: rgba(62, 207, 142, .4);
    background: linear-gradient(165deg, var(--green-soft), var(--surface));
    align-items: center; justify-content: center; text-align: center;
    gap: 9px; padding: 28px 18px; min-height: 240px;
}
.day-card.rest b { color: var(--green); font-size: 19px; font-weight: 900; }
.day-card.rest .day-weekname { background: transparent; border-color: rgba(62, 207, 142, .35); color: var(--green); }
.rest-icon { font-size: 36px; }

/* ==================== Notes ==================== */
.notes-grid { display: grid; grid-template-columns: repeat(auto-fit, minmax(252px, 1fr)); gap: 18px; }
.note-card {
    background:
        linear-gradient(165deg, var(--surface-2), var(--surface)) padding-box,
        linear-gradient(150deg, rgba(255, 176, 58, .28), rgba(255, 255, 255, .06) 45%) border-box;
    border: 1px solid transparent;
    border-radius: var(--radius);
    padding: 26px; display: flex; flex-direction: column; gap: 11px;
    transition: transform .3s var(--ease), box-shadow .3s;
}
.note-card:hover { transform: translateY(-5px); box-shadow: var(--shadow); }
.note-emoji {
    font-size: 25px; background: var(--brand-soft); border: 1px solid rgba(255, 176, 58, .25);
    width: 54px; height: 54px; border-radius: 16px;
    display: flex; align-items: center; justify-content: center;
    box-shadow: inset 0 0 22px rgba(240, 120, 24, .12);
}
.note-card > b { font-size: 17.5px; font-weight: 900; color: var(--brand-1); }
.note-card p { margin: 0; color: var(--muted); font-size: 14px; line-height: 2.05; font-weight: 600; }
.note-card p b { color: var(--text); }

/* ==================== Day banner ==================== */
.day-banner {
    position: relative; border-radius: 26px; overflow: hidden;
    margin-top: 28px; min-height: 340px;
    display: flex; align-items: flex-end;
    background-size: cover; background-position: center 28%;
    border: 1px solid var(--line);
    isolation: isolate;
}
.day-banner-overlay {
    position: absolute; inset: 0; z-index: -1;
    background:
        radial-gradient(55% 80% at 80% 15%, rgba(240, 120, 24, .16), transparent 60%),
        linear-gradient(180deg, rgba(9, 9, 12, .32), rgba(9, 9, 12, .92) 88%);
}
.day-banner-content { padding: 28px 30px; width: 100%; }
.crumb {
    display: inline-block; margin-bottom: 16px;
    color: #dedce2; text-decoration: none; font-size: 13.5px; font-weight: 800;
    background: rgba(9, 9, 12, .55); backdrop-filter: blur(8px);
    border: 1px solid var(--line);
    padding: 7px 16px; border-radius: 30px;
    transition: .2s;
}
.crumb:hover { color: var(--brand-1); border-color: rgba(255, 176, 58, .5); }
.banner-en { display: block; font-size: 12px; color: var(--brand-1); margin-bottom: 8px; }
.banner-row { display: flex; align-items: center; gap: 14px; flex-wrap: wrap; }
.banner-week {
    background: var(--brand-grad); color: #17120a;
    font-weight: 900; font-size: 14px; padding: 7px 20px; border-radius: 30px;
    box-shadow: 0 6px 20px rgba(240, 120, 24, .35);
}
.day-banner h1 { margin: 0; font-size: clamp(30px, 5vw, 48px); font-weight: 900; text-shadow: 0 8px 40px rgba(0,0,0,.55); }
.day-banner p { margin: 12px 0 15px; color: #d6d4da; font-size: 15.5px; font-weight: 600; }
.banner-chips { display: flex; flex-wrap: wrap; gap: 9px; }

/* ==================== Exercise cards ==================== */
.exercise-list { display: flex; flex-direction: column; gap: 22px; margin-top: 28px; }
.exercise-card {
    position: relative;
    background:
        linear-gradient(165deg, var(--surface-2), var(--surface)) padding-box,
        linear-gradient(150deg, rgba(255, 176, 58, .3), rgba(255, 255, 255, .07) 40%, rgba(255, 255, 255, .05)) border-box;
    border: 1px solid transparent;
    border-radius: var(--radius);
    padding: 28px; overflow: hidden;
}
.ghost-num {
    position: absolute; top: -30px; left: 4px;
    font-size: 150px; font-weight: 600; color: rgba(255, 255, 255, .04);
    pointer-events: none; user-select: none;
}
.exercise-head {
    display: flex; gap: 16px; align-items: flex-start;
    padding-bottom: 18px; margin-bottom: 20px;
    border-bottom: 1px dashed var(--line);
}
.exercise-num {
    background: var(--brand-grad); color: #17120a; font-weight: 600;
    min-width: 48px; height: 48px; border-radius: 15px; font-size: 21px;
    display: flex; align-items: center; justify-content: center;
    box-shadow: 0 8px 22px rgba(240, 120, 24, .35);
}
.exercise-title h2 { margin: 0 0 11px; font-size: 23px; font-weight: 900; }
.chips { display: flex; flex-wrap: wrap; gap: 8px; }
.badge.muscle {
    background: var(--brand-grad); color: #17120a;
    padding: 6px 15px; border-radius: 20px; font-size: 12.5px; font-weight: 900;
    box-shadow: 0 4px 14px rgba(240, 120, 24, .25);
}
.chip {
    background: rgba(255, 255, 255, .05); border: 1px solid var(--line);
    color: var(--muted); padding: 6px 15px; border-radius: 20px; font-size: 12.5px; font-weight: 700;
}
.chip.strong { color: var(--text); font-weight: 900; border-color: rgba(255, 176, 58, .5); background: var(--brand-soft); }

.exercise-body { display: grid; grid-template-columns: 315px 1fr; gap: 22px; }
.video-col { display: flex; flex-direction: column; gap: 10px; }
.video-frame {
    position: relative; aspect-ratio: 9/16; max-height: 420px;
    border-radius: 20px; overflow: hidden; cursor: pointer;
    border: 1px solid var(--line); background: #000;
    box-shadow: 0 14px 34px rgba(0, 0, 0, .35);
}
.video-frame img { width: 100%; height: 100%; object-fit: cover; opacity: .84; transition: .35s var(--ease); }
.video-frame:hover img { opacity: 1; transform: scale(1.05); }
.play-btn {
    position: absolute; inset: 0; margin: auto; width: 66px; height: 66px;
    border-radius: 50%; background: var(--brand-grad); color: #17120a; font-size: 23px;
    display: flex; align-items: center; justify-content: center;
    box-shadow: 0 10px 38px rgba(0, 0, 0, .6), 0 0 0 8px rgba(255, 176, 58, .16);
    transition: transform .25s var(--ease), box-shadow .25s;
}
.video-frame:hover .play-btn { transform: scale(1.14); box-shadow: 0 10px 38px rgba(0, 0, 0, .6), 0 0 0 14px rgba(255, 176, 58, .12); }
.play-btn.small { width: 46px; height: 46px; font-size: 16px; box-shadow: 0 8px 26px rgba(0, 0, 0, .55), 0 0 0 6px rgba(255, 176, 58, .14); }
.video-tag {
    position: absolute; top: 12px; right: 12px;
    background: rgba(9, 9, 12, .8); backdrop-filter: blur(6px);
    color: #fff; font-size: 10px; padding: 4px 12px; border-radius: 20px;
}
.video-caption {
    position: absolute; bottom: 12px; right: 12px; left: 12px;
    background: rgba(9, 9, 12, .72); backdrop-filter: blur(8px);
    border: 1px solid var(--line);
    color: var(--text); font-size: 12px; font-weight: 900; text-align: center;
    padding: 6px 10px; border-radius: 12px;
}
.video-frame.playing iframe { width: 100%; height: 100%; border: 0; }
.video-link { color: var(--brand-1); font-size: 13.5px; text-decoration: none; text-align: center; font-weight: 800; }
.video-link:hover { text-decoration: underline; }

.info-col { display: flex; flex-direction: column; gap: 16px; }
.targeting-box {
    background: rgba(255, 255, 255, .03); border: 1px solid var(--line);
    border-inline-start: 3px solid var(--brand-1);
    border-radius: 16px; padding: 19px 22px;
}
.targeting-box b { color: var(--brand-1); font-size: 15.5px; font-weight: 900; }
.targeting-box p { margin: 10px 0 0; color: #cbc9d1; line-height: 2.15; font-size: 14.5px; font-weight: 600; }

.alt-box {
    background: rgba(92, 184, 255, .035); border: 1px solid rgba(92, 184, 255, .18);
    border-inline-start: 3px solid var(--pull);
    border-radius: 16px; padding: 19px 22px;
    display: grid; grid-template-columns: 1fr 150px; gap: 18px; align-items: center;
}
.alt-info { display: flex; flex-direction: column; gap: 9px; }
.alt-box b { color: var(--pull); font-size: 15.5px; font-weight: 900; }
.alt-box p { margin: 0; color: var(--muted); font-size: 13.5px; line-height: 2; font-weight: 600; }
.alt-yt { color: var(--pull); font-size: 13px; text-decoration: none; font-weight: 800; }
.alt-yt:hover { text-decoration: underline; }
.alt-frame { max-height: 240px; border-color: rgba(92, 184, 255, .3); }
.alt-frame .play-btn { background: linear-gradient(135deg, #7cc6ff, #3d9df0); }

.day-footer { text-align: center; margin-top: 38px; }

/* ==================== Footer ==================== */
.site-footer { position: relative; border-top: 1px solid var(--line-soft); margin-top: 34px; overflow: hidden; }
.footer-glow {
    position: absolute; top: -70px; right: 20%; width: 400px; height: 140px;
    background: radial-gradient(closest-side, rgba(240, 120, 24, .14), transparent);
    pointer-events: none;
}
.footer-inner {
    max-width: 1220px; margin: auto; padding: 34px 22px;
    display: flex; align-items: center; justify-content: space-between; gap: 18px; flex-wrap: wrap;
}
.footer-brand { display: flex; flex-direction: column; }
.footer-word {
    direction: ltr;
    font-family: Oswald, sans-serif;
    font-size: 22px; font-weight: 600;
    letter-spacing: .14em; line-height: 1;
}
.footer-word b { color: var(--brand-1); font-weight: 600; }
.footer-line { margin: 0; color: var(--muted); font-size: 13.5px; font-weight: 700; }
.footer-links { display: flex; gap: 6px; }
.footer-links a {
    color: var(--muted); text-decoration: none; font-size: 13px; font-weight: 700;
    padding: 7px 14px; border-radius: 30px; transition: .2s;
}
.footer-links a:hover { color: var(--brand-1); background: rgba(255, 255, 255, .05); }

/* ==================== Responsive ==================== */
@media (max-width: 960px) {
    .header-nav { display: none; }
    .program-panel { grid-template-columns: 1fr; }
    .exercise-body { grid-template-columns: 1fr; }
    .video-frame { max-width: 295px; margin: auto; }
    .video-col { align-items: center; }
    .hero { min-height: 520px; }
}
@media (max-width: 560px) {
    main { padding: 0 14px 50px; }
    .hero-content { padding: 76px 16px 48px; }
    .hero-stats { gap: 8px; }
    .stat { min-width: 46%; flex: 1; padding: 11px 12px; }
    .program-grid { grid-template-columns: 1fr; }
    .exercise-card { padding: 19px; }
    .header-cta { display: none; }
    .alt-box { grid-template-columns: 1fr; }
    .alt-frame { max-width: 190px; }
    .footer-inner { flex-direction: column; text-align: center; }
    .footer-brand { align-items: center; }
}