:root{color-scheme:dark;--bg: #0f1419;--bg-elevated: #1a222c;--bg-card: #1e2833;--border: #2d3a47;--text: #e7ecf1;--text-muted: #9aabbc;--accent: #3d9cf0;--accent-soft: rgba(61, 156, 240, .15);--danger: #f07178;--danger-soft: rgba(240, 113, 120, .12);--success: #7fd99a;--warn: #e6c07b;--radius: 14px;--nav-h: 64px;--safe-bottom: env(safe-area-inset-bottom, 0px);font-family:Segoe UI,system-ui,-apple-system,Roboto,Ubuntu,Cantarell,sans-serif;line-height:1.45;font-weight:400;color:var(--text);background:var(--bg);font-synthesis:none;text-rendering:optimizeLegibility;-webkit-font-smoothing:antialiased}*,*:before,*:after{box-sizing:border-box}html,body,#root{margin:0;min-height:100%}body{min-height:100dvh;background:var(--bg)}a{color:var(--accent);text-decoration:none}button{font:inherit;color:inherit;cursor:pointer}img{max-width:100%;display:block}.app-shell{min-height:100dvh;padding-bottom:calc(var(--nav-h) + var(--safe-bottom) + 12px)}.container{width:min(720px,100%);margin:0 auto;padding:16px 16px 24px}h1,h2,h3{line-height:1.2;margin:0 0 .5rem;font-weight:700;letter-spacing:-.02em}h1{font-size:1.55rem}h2{font-size:1.2rem}h3{font-size:1.05rem}p{margin:0 0 .75rem}.muted{color:var(--text-muted)}.small{font-size:.9rem}.lead{font-size:1rem;color:var(--text-muted)}.card{background:var(--bg-card);border:1px solid var(--border);border-radius:var(--radius);padding:14px 16px;margin-bottom:12px}.card-link{display:block;color:inherit;transition:border-color .15s ease,background .15s ease}.card-link:active,.card-link:hover{border-color:var(--accent);background:var(--bg-elevated)}.card-row{display:flex;gap:12px;align-items:flex-start;justify-content:space-between}.badge{display:inline-flex;align-items:center;gap:4px;padding:3px 9px;border-radius:999px;font-size:.75rem;font-weight:600;background:var(--accent-soft);color:var(--accent);white-space:nowrap}.badge-warn{background:#e6c07b26;color:var(--warn)}.badge-danger{background:var(--danger-soft);color:var(--danger)}.badge-muted{background:#9aabbc1f;color:var(--text-muted)}.stack{display:flex;flex-direction:column;gap:10px}.alert{background:var(--danger-soft);border:1px solid rgba(240,113,120,.35);border-radius:var(--radius);padding:12px 14px;color:#ffc9cc}.alert strong{color:var(--danger)}.list-clean{list-style:none;margin:0;padding:0}.list-clean li{padding:8px 0;border-bottom:1px solid var(--border)}.list-clean li:last-child{border-bottom:none}.list-bullets{margin:.25rem 0 .75rem;padding-left:1.15rem}.list-bullets li{margin-bottom:.35rem}.list-bullets.dos li::marker{color:var(--success)}.list-bullets.donts li::marker{color:var(--danger)}.phase{margin-top:18px}.phase-header{display:flex;align-items:baseline;justify-content:space-between;gap:8px;margin-bottom:8px}.exercise-item{display:block;padding:12px 14px;border-radius:12px;background:var(--bg-elevated);border:1px solid var(--border);margin-bottom:8px;color:inherit}.exercise-item:active,.exercise-item:hover{border-color:var(--accent)}.exercise-item .prescription{font-weight:700;color:var(--accent);margin-top:4px}.exercise-item .note{color:var(--text-muted);font-size:.9rem;margin-top:4px}.bottom-nav{position:fixed;left:0;right:0;bottom:0;height:calc(var(--nav-h) + var(--safe-bottom));padding-bottom:var(--safe-bottom);background:#0f1419eb;-webkit-backdrop-filter:blur(12px);backdrop-filter:blur(12px);border-top:1px solid var(--border);display:flex;z-index:50}.bottom-nav a{flex:1;display:flex;flex-direction:column;align-items:center;justify-content:center;gap:2px;color:var(--text-muted);font-size:.72rem;font-weight:600;text-decoration:none;min-height:var(--nav-h)}.bottom-nav a.active{color:var(--accent)}.bottom-nav .nav-icon{font-size:1.25rem;line-height:1}.page-header{margin-bottom:16px}.back-link{display:inline-flex;align-items:center;gap:4px;color:var(--text-muted);font-size:.9rem;font-weight:600;margin-bottom:10px}.media-grid{display:grid;grid-template-columns:1fr 1fr;gap:8px;margin:12px 0}.media-grid.single{grid-template-columns:1fr}.media-card{background:#0a0e12;border:1px solid var(--border);border-radius:12px;overflow:hidden}.media-card img{width:100%;aspect-ratio:4 / 5;object-fit:contain;background:#fff}.media-card figcaption{padding:8px 10px;font-size:.8rem;color:var(--text-muted)}.video-wrap{position:relative;width:100%;padding-top:56.25%;border-radius:12px;overflow:hidden;background:#000;border:1px solid var(--border);margin:8px 0 12px}.video-wrap iframe{position:absolute;top:0;right:0;bottom:0;left:0;width:100%;height:100%;border:0}.section-title{margin-top:20px;margin-bottom:8px;padding-bottom:6px;border-bottom:1px solid var(--border)}.chips{display:flex;flex-wrap:wrap;gap:6px;margin:8px 0 12px}.search-input{width:100%;padding:12px 14px;border-radius:12px;border:1px solid var(--border);background:var(--bg-elevated);color:var(--text);margin-bottom:12px;font-size:1rem}.search-input:focus{outline:2px solid var(--accent);outline-offset:1px}.meta-grid{display:grid;gap:8px}.meta-item{background:var(--bg-elevated);border-radius:10px;padding:10px 12px;border:1px solid var(--border)}.meta-item .label{font-size:.75rem;text-transform:uppercase;letter-spacing:.04em;color:var(--text-muted);margin-bottom:2px}.empty-media{padding:16px;text-align:center;color:var(--text-muted);background:var(--bg-elevated);border-radius:12px;border:1px dashed var(--border);margin:12px 0}.attr{font-size:.75rem;color:var(--text-muted);margin-top:4px}