@charset "UTF-8";
:root{color-scheme:dark;--bg:#111713;--surface:#1a221c;--surface2:#202b22;--text:#f3f4eb;--muted:#a6b2a6;--line:#354036;--lime:#c4f76c;--ink:#182213;--warn:#f3bba4;font-family:Inter,-apple-system,BlinkMacSystemFont,"Segoe UI",sans-serif;font-synthesis:none;font-size:16px}*{box-sizing:border-box}body{margin:0;background:var(--bg);color:var(--text);line-height:1.55}button,input,select{font:inherit}button,a,input,select{-webkit-tap-highlight-color:transparent}button{cursor:pointer;touch-action:manipulation}button{color:inherit}a{color:inherit}button:focus-visible,a:focus-visible,input:focus-visible,select:focus-visible{outline:3px solid var(--lime);outline-offset:4px}button{border:0}button:disabled{opacity:.4}button,select{min-height:44px}h1,h2,h3,p{margin:0}h1{font-size:clamp(2rem,4.5vw,3.4rem);line-height:1.13;font-weight:580;letter-spacing:-.055em;margin:12px 0 18px}h1 em{font-style:normal;color:var(--muted)}h2{font-size:1.5rem;letter-spacing:-.035em;font-weight:550;line-height:1.25}h3{font-size:1.18rem;font-weight:560;line-height:1.35}p{margin:12px 0}small{font-size:.78rem}.topbar{height:94px;max-width:1170px;margin:auto;padding:0 40px;display:flex;align-items:center;justify-content:space-between;border-bottom:1px solid var(--line)}.brand{font-size:27px;font-weight:850;letter-spacing:-1.8px;text-decoration:none}.brand span{font-weight:350;margin-left:4px}.brand i{font-style:normal;color:var(--lime);font-weight:450;margin-left:7px}.local-badge{font-size:10px;letter-spacing:2px;color:var(--muted);display:flex;align-items:center;gap:9px}.local-badge b{height:5px;width:5px;border-radius:50%;background:var(--lime)}main{max-width:1170px;margin:auto;padding:42px 40px 130px}.eyebrow{font-size:10px;font-weight:650;letter-spacing:2px;color:var(--lime);text-transform:uppercase;margin:0 0 12px}.subtle,.micro{color:var(--muted)}.micro{font-size:.78rem;line-height:1.65}.intro{display:flex;align-items:center;justify-content:space-between;gap:24px}.week-pill{border:1px solid var(--line);border-radius:60px;min-width:108px;text-align:center;padding:22px 18px;font-size:9px;letter-spacing:2px;color:var(--muted)}.week-pill strong{display:block;font-size:39px;line-height:1.45;color:var(--lime);font-weight:450;letter-spacing:-2px}.week-pill span{display:block}.days{display:grid;grid-template-columns:repeat(7,1fr);gap:10px;margin:27px 0}.days button{border:1px solid var(--line);background:transparent;padding:12px;border-radius:13px;display:flex;align-items:center;justify-content:space-around;gap:6px}.days button span{font-size:.8rem;color:var(--muted)}.days button b{font-size:.8rem;font-weight:500}.days i{font-style:normal;color:var(--muted)}.days .selected{background:var(--lime);border-color:var(--lime);color:var(--ink)}.days .selected span,.days .selected i{color:var(--ink)}.days .done{color:var(--lime)}.home-grid{display:grid;grid-template-columns:1.45fr 1fr;gap:24px}.hero{padding:30px;border:1px solid #485a42;border-radius:22px;background:radial-gradient(ellipse at 85% 30%,#35452a 0%,#253422 35%,#1b281e 80%);color:#f3f4eb;overflow:hidden}.hero-top,.section-title{display:flex;align-items:center;justify-content:space-between;gap:16px}.hero-top .eyebrow{margin:0}.tag{border:1px solid #617250;border-radius:20px;padding:5px 9px;font-size:8px;letter-spacing:1.3px;color:#c9d3c2}.hero h2{font-size:2.2rem;margin-top:21px}.hero>p{color:#becbb8;max-width:350px;font-size:.88rem}.hero-art{margin:10px 0 17px;position:relative;min-height:165px}.exercise-art{display:block;width:100%;height:auto;max-height:210px}.exercise-art text{fill:currentColor;opacity:.55;font:7px sans-serif;letter-spacing:1px}.hero-art .exercise-art{max-height:202px}.art-note{display:block;text-align:center;font-size:8px;letter-spacing:2px;color:#98ad8b;margin-top:7px}.hero-metrics{display:grid;grid-template-columns:repeat(3,1fr);padding:18px 0;border-top:1px solid #46553f;border-bottom:1px solid #46553f;margin:17px 0 22px}.hero-metrics>div{display:flex;flex-direction:column}.hero-metrics strong{font-size:28px;font-weight:450;line-height:1.5}.hero-metrics strong small{font-size:13px;color:#bdcbb6}.hero-metrics span{font-size:10px;color:#bdcbb6}.segmented{display:flex;background:#111b13;border:1px solid #45523c;padding:4px;border-radius:12px;margin:18px 0 14px}.segmented button{flex:1;border-radius:8px;background:none;color:#b1c2a8;font-size:14px;min-height:44px}.segmented button small{font-size:10px;margin-left:6px}.segmented [aria-pressed=true]{background:#35472b;color:#eff4e9}.primary,.secondary{padding:14px 22px;border-radius:12px;font-weight:650;font-size:.9rem;min-height:52px}.primary{background:var(--lime);color:var(--ink)}.primary:hover{filter:brightness(1.06)}.primary span{float:right;font-size:20px;line-height:1}.secondary{border:1px solid var(--line);background:var(--surface2);color:var(--text)}.wide{width:100%;margin-top:10px}.hero .micro{text-align:center;font-size:.68rem;margin-bottom:0;color:#b3c1aa}aside{display:grid;gap:20px;align-content:start}.panel{border:1px solid var(--line);background:var(--surface);border-radius:18px;padding:26px;margin-bottom:20px}aside .panel{margin-bottom:0}.panel p{color:var(--muted);font-size:.9rem}.focus-card h3{font-size:1.5rem}.focus-card p{font-size:.88rem;line-height:1.8}.dose{font-size:11px;color:var(--muted);padding:12px 0}.dose strong{color:var(--text);font-size:13px}.dose span{margin:0 5px}.eight{display:flex;gap:5px;margin:18px 0}.eight span{height:5px;flex:1;border-radius:3px;background:var(--line)}.eight .filled{background:var(--lime)}.text-btn{background:none;color:var(--lime);padding:8px 0;font-size:.82rem;text-align:left}.mini-stats{display:grid;grid-template-columns:1fr 1fr;margin-top:21px}.mini-stats>div{display:flex;flex-direction:column}.mini-stats strong{font-size:34px;font-weight:450;line-height:1.35}.mini-stats small{font-size:19px;color:var(--muted)}.mini-stats span{font-size:11px;color:var(--muted)}.lime{color:var(--lime)}.quiet-note{display:flex;gap:13px;padding:0 8px;color:var(--muted);font-size:12px}.quiet-note>span{font-size:27px;color:var(--lime)}.quiet-note p{margin:0}.quiet-note strong{color:var(--text)}.exercise-list{margin-top:42px}.exercise-list .section-title{margin-bottom:21px}.exercise-list .subtle{font-size:12px}.exercise-row{width:100%;display:flex;align-items:center;gap:20px;text-align:left;padding:10px 0;background:none;border-top:1px solid var(--line)}.number{color:var(--muted);font-size:12px}.thumbnail{width:100px;flex-shrink:0;background:var(--surface2);border-radius:9px}.thumbnail .exercise-art{height:65px}.thumbnail svg text{display:none}.row-text{flex:1;display:flex;flex-direction:column;gap:4px}.row-text strong{font-size:14px;font-weight:550}.row-text small{color:var(--muted);font-size:11px}.arrow{font-size:22px;color:var(--muted);padding:10px}.section-heading{margin:32px 0 20px}#nav{position:fixed;z-index:5;bottom:20px;left:50%;transform:translateX(-50%);display:flex;padding:5px 9px;border:1px solid var(--line);border-radius:20px;background:color-mix(in srgb,var(--surface) 94%,transparent);backdrop-filter:blur(20px);box-shadow:0 8px 30px #0004}#nav[hidden]{display:none}#nav button{display:flex;flex-direction:column;align-items:center;min-width:90px;background:transparent;padding:6px 16px;font-size:10px;gap:2px;color:var(--muted)}#nav button span{font-size:23px;line-height:1.2}#nav [aria-current=page]{color:var(--lime)}.progression-grid{display:grid;grid-template-columns:repeat(4,1fr);gap:10px;margin:23px 0}.progression-grid>div{border:1px solid var(--line);padding:14px;border-radius:12px;display:flex;flex-direction:column;gap:9px}.progression-grid b{font-size:22px;font-weight:450}.progression-grid span{font-size:12px}.progression-grid small{color:var(--muted);font-size:10px}.progression-grid .current{border-color:var(--lime);background:var(--surface2)}label{display:block}select{background:var(--bg);border:1px solid var(--line);color:var(--text);padding:13px;border-radius:10px;margin-top:12px;width:100%;max-width:480px;font-size:16px}.week-list{display:grid;grid-template-columns:1fr 1fr;gap:12px}.week-row{margin:0;display:flex;gap:22px;align-items:center;text-align:left;width:100%;padding:20px}.week-row>b{color:var(--lime);font-size:13px;width:32px}.week-row>span:not(.arrow){flex:1;display:flex;flex-direction:column;gap:6px}.week-row strong{font-size:14px}.week-row small{color:var(--muted);font-size:11px}.notice{border-left:2px solid var(--lime);background:var(--surface2);padding:16px 20px;border-radius:0 10px 10px 0;font-size:.85rem;margin:20px 0;color:var(--muted)}.notice strong{color:var(--text)}.notice p{margin-bottom:0}.stats-grid{display:grid;grid-template-columns:repeat(4,1fr);gap:14px;margin:28px 0 4px}.stat{display:flex;flex-direction:column;gap:10px}.stat strong{font-size:34px;color:var(--lime);font-weight:450}.stat span{font-size:11px;color:var(--muted)}.chart{display:flex;align-items:flex-end;height:160px;gap:16px;margin-top:25px;border-bottom:1px solid var(--line);padding-bottom:12px}.chart>div{flex:1;display:flex;flex-direction:column;align-items:center;gap:5px;font-size:12px}.bar{width:100%;max-width:56px;background:var(--lime);border-radius:6px 6px 0 0;opacity:.8}.chart small{color:var(--muted)}.rpe-row{display:flex;gap:8px;margin-top:25px}.rpe-row span{flex:1;text-align:center;font-size:10px;color:var(--muted)}.rpe-row b{display:block;color:var(--text);font-size:16px;margin:4px 0}.history-row{border-bottom:1px solid var(--line);display:flex;justify-content:space-between;gap:12px;padding:20px 0;font-size:14px}.history-row>span{display:flex;flex-direction:column;gap:5px}.history-row>span:last-child{text-align:right}.history-row small{color:var(--muted);font-size:11px}.empty{text-align:center;padding:40px}.empty>span{font-size:40px;color:var(--lime)}.setting{display:flex;justify-content:space-between;align-items:center;border-bottom:1px solid var(--line);padding:18px 0}input[type=checkbox]{width:22px;height:22px;accent-color:var(--lime)}.button-row{display:flex;gap:12px;flex-wrap:wrap}.danger{color:var(--warn)}li{margin:10px 0;color:var(--muted);font-size:.9rem}ol,ul{padding-left:22px}.status{color:var(--lime)!important}.resume-bar{padding:12px 18px;border:1px solid var(--line);border-radius:12px;display:flex;justify-content:space-between;align-items:center;gap:15px;font-size:13px;background:var(--surface);margin-top:20px}dialog{max-width:560px;width:calc(100% - 28px);max-height:85dvh;overflow:auto;background:var(--surface);color:var(--text);border:1px solid var(--line);border-radius:22px;padding:32px}dialog::backdrop{background:#000b;backdrop-filter:blur(4px)}dialog h2{padding-right:28px}dialog h3{margin-top:25px}.close{position:absolute;right:15px;top:12px;font-size:28px;background:transparent;width:44px}.cue{color:var(--lime);font-size:15px}#toast{position:fixed;z-index:20;bottom:110px;left:50%;transform:translate(-50%,20px);opacity:0;pointer-events:none;padding:14px 20px;border-radius:12px;border:1px solid var(--line);background:var(--surface2);color:var(--text);max-width:90vw;width:max-content;font-size:13px;transition:.2s}#toast.show{opacity:1;transform:translate(-50%,0)}.player{max-width:680px;margin:auto;text-align:center}.player-top{display:flex;justify-content:space-between;align-items:center;gap:15px}.player-top>span{font-size:10px;color:var(--muted)}.progress-track{height:4px;background:var(--line);border-radius:4px;margin:22px 0 40px;overflow:hidden}.progress-track>div{height:100%;background:var(--lime)}.player h1{font-size:2.2rem;line-height:1.2;margin:12px 0}.player-cue{color:var(--muted);font-size:14px;min-height:44px}.player-illustration{margin:20px auto 0;max-width:430px}.clock{font-variant-numeric:tabular-nums;font-size:6.5rem;font-weight:350;letter-spacing:-.07em;line-height:1.2;color:var(--lime)}.player-actions{display:flex;gap:14px;margin:23px auto;max-width:460px}.player-actions button{flex:1}.completion{max-width:640px;margin:30px auto;text-align:center;padding:40px}.complete-check{margin:30px auto;width:90px;height:90px;border-radius:50%;background:var(--lime);color:var(--ink);font-size:50px;line-height:90px}.completion label{margin-top:35px}.effort{display:flex;align-items:center;gap:24px;margin-top:24px}.effort input{width:100%;accent-color:var(--lime);height:44px}.effort output{white-space:nowrap;color:var(--lime);font-size:23px}.range-labels{display:flex;justify-content:space-between;font-size:11px;color:var(--muted);margin-bottom:24px}[data-theme=light]{color-scheme:light;--bg:#eff1e9;--surface:#fafbf5;--surface2:#e4e9db;--text:#1b291e;--muted:#56664f;--line:#c9d2c1;--lime:#446820;--ink:#fff;--warn:#a13c26}[data-theme=light] .exercise-art{background:#1c291f;border-radius:10px;color:#e9eddf}[data-theme=light] .hero{--lime:#c4f76c;--ink:#182213}[data-theme=light] .hero .eyebrow{color:#c4f76c}
@media(max-width:720px){.topbar{height:78px;padding:env(safe-area-inset-top) 22px 0}.brand{font-size:24px}.local-badge{font-size:8px;letter-spacing:1px}.local-badge b{display:none}main{padding:27px 20px calc(115px + env(safe-area-inset-bottom))}.intro{align-items:flex-start;gap:12px}h1{font-size:2.1rem;letter-spacing:-.05em}.intro h1{font-size:1.95rem}.intro .subtle{font-size:12px}.intro .eyebrow{font-size:8px;letter-spacing:1.6px}.week-pill{min-width:68px;font-size:7px;letter-spacing:1px;padding:14px 9px;margin-top:4px}.week-pill strong{font-size:29px}.days{gap:6px;margin:22px 0}.days button{padding:10px 0;flex-direction:column;gap:5px;border-radius:12px}.days button span{font-size:10px}.days button b{font-size:10px}.days i{line-height:1}.home-grid{grid-template-columns:1fr;gap:20px}.hero{padding:23px;border-radius:20px}.hero h2{font-size:1.9rem}.hero-art{min-height:130px}.hero-art .exercise-art{max-height:175px}.hero-metrics{margin:12px 0 15px;padding:14px 0}.hero-metrics strong{font-size:27px}.hero-metrics span{font-size:9px}aside{gap:14px}.panel{padding:22px}.focus-card h3{font-size:1.3rem}.exercise-list{margin-top:28px}.exercise-list .section-title{align-items:flex-end}.exercise-list h2{font-size:1.35rem}.exercise-list .subtle{display:none}.exercise-row{gap:12px}.thumbnail{width:75px}.thumbnail .exercise-art{height:55px}.row-text strong{font-size:13px}.row-text small{font-size:10px}.arrow{padding:5px}.progression-grid{grid-template-columns:repeat(2,1fr)}.week-list{grid-template-columns:1fr}.stats-grid{grid-template-columns:repeat(2,1fr);gap:10px}.stat{margin-bottom:0;padding:18px}.stats-grid+.panel{margin-top:20px}#nav{bottom:0;border-radius:19px 19px 0 0;width:100%;justify-content:space-around;padding:10px 12px calc(10px + env(safe-area-inset-bottom))}#nav button{min-width:65px;padding:5px 12px}#toast{bottom:100px}dialog{padding:26px 22px}.player-top>span{font-size:8px}.player h1{font-size:1.8rem}.progress-track{margin:15px 0 24px}.clock{font-size:5.8rem}.player-illustration .exercise-art{max-height:175px}.player-actions{margin:18px 0}.completion{padding:24px;margin-top:5px}.chart{gap:9px}.resume-bar{font-size:12px}.resume-bar button{font-size:12px}.button-row>*{flex:1;white-space:nowrap}.section-title h2{font-size:1.4rem}}@media(prefers-reduced-motion:reduce){*{scroll-behavior:auto!important;transition:none!important}}
textarea{display:block;width:100%;margin:12px 0;padding:12px;background:var(--bg);color:var(--text);border:1px solid var(--line);border-radius:10px;font:12px/1.5 monospace;resize:vertical}

/* Photography: show the full subject in instructional views. */
.exercise-photo{display:block;width:100%;height:300px;object-fit:contain;background:#0d140f;border-radius:12px}.hero-art .exercise-photo{height:270px;object-fit:contain}.thumbnail .exercise-photo{height:65px;width:100px;object-fit:cover;border-radius:9px}.photo-credit{font-size:11px;color:var(--muted);line-height:1.6;margin:10px 0 20px}.photo-credit p{font-size:12px}.photo-credit small{font-size:10px}.player-illustration .exercise-photo{height:240px}dialog .exercise-photo{margin-top:20px;height:330px}@media(max-width:720px){.hero-art .exercise-photo{height:220px}.thumbnail .exercise-photo{height:55px;width:75px}.player-illustration .exercise-photo{height:195px}dialog .exercise-photo{height:280px}}
.photo-gallery{display:grid;grid-template-columns:repeat(auto-fit,minmax(250px,1fr));gap:24px;margin:30px 0}.photo-gallery article{background:var(--surface);padding:20px;border-radius:16px;border:1px solid var(--line)}.photo-gallery img{width:100%;height:260px;object-fit:contain;background:#0d140f;border-radius:10px}.photo-gallery h2{margin-top:20px}.photo-gallery p{font-size:13px;color:var(--muted)}
.photo-guidance{font-size:12px;line-height:1.5;color:var(--muted);max-width:470px;margin:12px auto 4px}.photo-gallery img[src$="bridge.png"]{background:#eef1ed}.exercise-photo[src$="bridge.png"]{background:#eef1ed}

/* Encuadres de paneles publicados: las posturas originales no se alteran. */
.photo-viewport{display:block;position:relative;overflow:hidden;width:100%;max-width:calc(260px * var(--ratio));aspect-ratio:var(--ratio);margin:20px auto 0;background:#fff;border-radius:10px}
.photo-viewport>img.exercise-photo{position:absolute;display:block;width:var(--photo-w);max-width:none;height:auto;left:var(--photo-x);top:var(--photo-y);margin:0;border-radius:0;object-fit:contain}
.thumbnail .photo-viewport{margin:0;width:100%}.photo-viewport-dead{max-width:300px}.player-illustration .photo-viewport{max-width:calc(195px * var(--ratio));margin:0 auto}.hero-art .photo-viewport{max-width:calc(220px * var(--ratio));margin:0 auto}

.thumbnail .exercise-photo[src$="rotation.jpg"]{object-fit:contain}

.skip-button{margin-top:16px;min-height:48px}.player .skip-button{max-width:480px}