/* ==========================================================================
   Персональная программа тренировок — Стили гайда
   ========================================================================== */

:root {
  --bg-primary: #0d1117;
  --bg-secondary: #161b22;
  --bg-card: #1c2128;
  --bg-card-hover: #22272e;
  --bg-card-inner: #12161c;
  --border-subtle: #30363d;
  --border-focus: #58a6ff;
  
  --text-primary: #f0f6fc;
  --text-secondary: #c9d1d9;
  --text-muted: #8b949e;
  
  --accent-blue: #58a6ff;
  --accent-teal: #39d353;
  --accent-orange: #f0883e;
  --accent-purple: #bc8cff;
  --accent-red: #ff7b72;
  --accent-amber: #d29922;

  --badge-bg-blue: rgba(56, 139, 253, 0.15);
  --badge-border-blue: rgba(56, 139, 253, 0.35);
  --badge-text-blue: #79c0ff;

  --badge-bg-green: rgba(46, 160, 67, 0.15);
  --badge-border-green: rgba(46, 160, 67, 0.35);
  --badge-text-green: #56d364;

  --badge-bg-amber: rgba(210, 153, 34, 0.15);
  --badge-border-amber: rgba(210, 153, 34, 0.35);
  --badge-text-amber: #e3b341;

  --badge-bg-purple: rgba(163, 113, 247, 0.15);
  --badge-border-purple: rgba(163, 113, 247, 0.35);
  --badge-text-purple: #d2a8ff;

  --radius-sm: 6px;
  --radius-md: 10px;
  --radius-lg: 14px;
  --radius-xl: 18px;

  --shadow-sm: 0 1px 3px rgba(0, 0, 0, 0.3);
  --shadow-md: 0 4px 12px rgba(0, 0, 0, 0.4);
  --shadow-lg: 0 8px 24px rgba(0, 0, 0, 0.5);

  --font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif;
  --nav-height: 68px;
}

*, *::before, *::after {
  box-sizing: border-box;
  margin: 0;
  padding: 0;
}

html {
  scroll-behavior: smooth;
  color-scheme: dark;
}

body {
  font-family: var(--font-family);
  background-color: var(--bg-primary);
  color: var(--text-primary);
  line-height: 1.55;
  font-size: 15px;
  -webkit-font-smoothing: antialiased;
  -moz-osx-font-smoothing: grayscale;
  padding-bottom: 60px;
}

/* --------------------------------------------------------------------------
   Container & Layout
   -------------------------------------------------------------------------- */
.container {
  width: 100%;
  max-width: 1180px;
  margin: 0 auto;
  padding: 0 16px;
}

@media (min-width: 768px) {
  .container {
    padding: 0 24px;
  }
}

/* --------------------------------------------------------------------------
   Header / Hero Section
   -------------------------------------------------------------------------- */
.hero {
  background: linear-gradient(180deg, #161b22 0%, #0d1117 100%);
  border-bottom: 1px solid var(--border-subtle);
  padding: 28px 0 20px;
}

.hero-title-wrap {
  margin-bottom: 16px;
}

.hero-subtitle {
  font-size: 0.85rem;
  text-transform: uppercase;
  letter-spacing: 0.08em;
  color: var(--badge-text-blue);
  font-weight: 600;
  margin-bottom: 4px;
}

.hero-title {
  font-size: 1.75rem;
  font-weight: 800;
  color: var(--text-primary);
  line-height: 1.25;
  letter-spacing: -0.02em;
}

@media (min-width: 768px) {
  .hero-title {
    font-size: 2.2rem;
  }
}

.hero-desc {
  color: var(--text-secondary);
  font-size: 0.95rem;
  max-width: 760px;
  margin-bottom: 18px;
}

.hero-grid {
  display: grid;
  grid-template-columns: 1fr;
  gap: 10px;
  margin-top: 14px;
}

@media (min-width: 600px) {
  .hero-grid {
    grid-template-columns: repeat(2, 1fr);
  }
}

@media (min-width: 900px) {
  .hero-grid {
    grid-template-columns: repeat(4, 1fr);
  }
}

.stat-card {
  background: var(--bg-card);
  border: 1px solid var(--border-subtle);
  border-radius: var(--radius-md);
  padding: 12px 14px;
  display: flex;
  align-items: flex-start;
  gap: 12px;
}

.stat-icon {
  font-size: 1.4rem;
  line-height: 1;
  padding: 8px;
  background: var(--bg-secondary);
  border-radius: var(--radius-sm);
  border: 1px solid var(--border-subtle);
  flex-shrink: 0;
}

.stat-info {
  display: flex;
  flex-direction: column;
}

.stat-label {
  font-size: 0.75rem;
  text-transform: uppercase;
  color: var(--text-muted);
  font-weight: 600;
  letter-spacing: 0.04em;
}

.stat-value {
  font-size: 0.95rem;
  font-weight: 700;
  color: var(--text-primary);
  margin-top: 2px;
}

.stat-detail {
  font-size: 0.8rem;
  color: var(--text-secondary);
  margin-top: 2px;
}

/* --------------------------------------------------------------------------
   Sticky Day Navigation
   -------------------------------------------------------------------------- */
.nav-sticky-wrapper {
  position: sticky;
  top: 0;
  z-index: 100;
  background: rgba(13, 17, 23, 0.92);
  backdrop-filter: blur(12px);
  -webkit-backdrop-filter: blur(12px);
  border-bottom: 1px solid var(--border-subtle);
  padding: 8px 0;
  box-shadow: 0 4px 20px rgba(0, 0, 0, 0.35);
}

.nav-container {
  display: flex;
  align-items: center;
  gap: 6px;
  overflow-x: auto;
  padding: 4px 2px;
  scrollbar-width: thin;
  scrollbar-color: var(--border-subtle) transparent;
  -webkit-overflow-scrolling: touch;
}

.nav-container::-webkit-scrollbar {
  height: 4px;
}

.nav-container::-webkit-scrollbar-thumb {
  background: var(--border-subtle);
  border-radius: 4px;
}

.day-btn {
  display: flex;
  flex-direction: column;
  align-items: center;
  justify-content: center;
  min-width: 68px;
  min-height: 48px;
  padding: 6px 10px;
  background: var(--bg-card);
  border: 1px solid var(--border-subtle);
  border-radius: var(--radius-md);
  color: var(--text-secondary);
  text-decoration: none;
  font-weight: 600;
  font-size: 0.85rem;
  cursor: pointer;
  white-space: nowrap;
  flex-shrink: 0;
  transition: all 0.2s ease;
  touch-action: manipulation;
}

.day-btn .day-short {
  font-size: 0.9rem;
  font-weight: 700;
  color: var(--text-primary);
}

.day-btn .day-name {
  font-size: 0.7rem;
  color: var(--text-muted);
  font-weight: 500;
}

.day-btn:hover {
  background: var(--bg-card-hover);
  border-color: var(--text-muted);
  color: var(--text-primary);
  transform: translateY(-1px);
}

.day-btn.active {
  background: var(--badge-bg-blue);
  border-color: var(--accent-blue);
  color: var(--accent-blue);
  box-shadow: 0 0 10px rgba(88, 166, 255, 0.2);
}

.day-btn.active .day-short {
  color: var(--accent-blue);
}

.day-btn.active .day-name {
  color: var(--badge-text-blue);
}

/* --------------------------------------------------------------------------
   Day Sections
   -------------------------------------------------------------------------- */
.day-section {
  padding-top: 32px;
  margin-bottom: 40px;
  scroll-margin-top: 76px;
}

.day-header {
  background: var(--bg-secondary);
  border: 1px solid var(--border-subtle);
  border-radius: var(--radius-lg);
  padding: 16px 18px;
  margin-bottom: 20px;
  display: flex;
  flex-direction: column;
  gap: 10px;
}

@media (min-width: 650px) {
  .day-header {
    flex-direction: row;
    align-items: center;
    justify-content: space-between;
  }
}

.day-title-block {
  display: flex;
  align-items: center;
  gap: 12px;
  flex-wrap: wrap;
}

.day-badge {
  background: var(--accent-blue);
  color: #0d1117;
  font-weight: 800;
  font-size: 0.85rem;
  padding: 4px 10px;
  border-radius: var(--radius-sm);
  letter-spacing: 0.04em;
  text-transform: uppercase;
}

.day-title {
  font-size: 1.35rem;
  font-weight: 700;
  color: var(--text-primary);
  letter-spacing: -0.01em;
}

.day-focus {
  font-size: 0.95rem;
  color: var(--text-secondary);
  font-weight: 500;
}

.day-meta-tags {
  display: flex;
  align-items: center;
  gap: 8px;
  flex-wrap: wrap;
}

.tag-time {
  display: inline-flex;
  align-items: center;
  gap: 5px;
  background: var(--badge-bg-green);
  border: 1px solid var(--badge-border-green);
  color: var(--badge-text-green);
  font-size: 0.8rem;
  font-weight: 600;
  padding: 4px 10px;
  border-radius: var(--radius-sm);
}

.day-note-box {
  background: rgba(210, 153, 34, 0.1);
  border-left: 3px solid var(--accent-amber);
  border-radius: 0 var(--radius-sm) var(--radius-sm) 0;
  padding: 10px 14px;
  font-size: 0.88rem;
  color: #e3b341;
  margin-bottom: 20px;
  line-height: 1.45;
}

/* --------------------------------------------------------------------------
   Exercise Cards Grid
   -------------------------------------------------------------------------- */
.exercise-grid {
  display: grid;
  grid-template-columns: 1fr;
  gap: 20px;
}

@media (min-width: 900px) {
  .exercise-grid {
    grid-template-columns: repeat(2, 1fr);
  }
}

.exercise-card {
  background: var(--bg-card);
  border: 1px solid var(--border-subtle);
  border-radius: var(--radius-lg);
  overflow: hidden;
  box-shadow: var(--shadow-sm);
  display: flex;
  flex-direction: column;
  transition: border-color 0.2s ease, box-shadow 0.2s ease;
}

.exercise-card:hover {
  border-color: #444c56;
  box-shadow: var(--shadow-md);
}

.exercise-card-header {
  padding: 14px 16px 12px;
  border-bottom: 1px solid var(--border-subtle);
  display: flex;
  align-items: flex-start;
  justify-content: space-between;
  gap: 12px;
}

.exercise-num-title {
  display: flex;
  align-items: baseline;
  gap: 8px;
}

.exercise-num {
  font-size: 0.85rem;
  font-weight: 800;
  color: var(--accent-blue);
  background: var(--badge-bg-blue);
  padding: 2px 7px;
  border-radius: var(--radius-sm);
  border: 1px solid var(--badge-border-blue);
  flex-shrink: 0;
}

.exercise-title {
  font-size: 1.1rem;
  font-weight: 700;
  color: var(--text-primary);
  line-height: 1.3;
}

.exercise-badges {
  display: flex;
  flex-wrap: wrap;
  gap: 6px;
  padding: 10px 16px;
  background: var(--bg-card-inner);
  border-bottom: 1px solid var(--border-subtle);
}

.badge {
  display: inline-flex;
  align-items: center;
  gap: 4px;
  font-size: 0.8rem;
  font-weight: 600;
  padding: 3px 8px;
  border-radius: var(--radius-sm);
  line-height: 1.3;
}

.badge-reps {
  background: var(--badge-bg-blue);
  border: 1px solid var(--badge-border-blue);
  color: var(--badge-text-blue);
}

.badge-band {
  background: var(--badge-bg-amber);
  border: 1px solid var(--badge-border-amber);
  color: var(--badge-text-amber);
}

.badge-bodyweight {
  background: var(--badge-bg-purple);
  border: 1px solid var(--badge-border-purple);
  color: var(--badge-text-purple);
}

.badge-amber {
  background: var(--badge-bg-amber);
  border: 1px solid var(--badge-border-amber);
  color: var(--badge-text-amber);
}

/* --------------------------------------------------------------------------
   Visuals / Media Container
   -------------------------------------------------------------------------- */
.exercise-media-wrapper {
  background: #090d13;
  padding: 12px;
  display: flex;
  align-items: center;
  justify-content: center;
  border-bottom: 1px solid var(--border-subtle);
  min-height: 220px;
}

/* Single Media */
.media-single {
  width: 100%;
  display: flex;
  justify-content: center;
  align-items: center;
}

.media-single img {
  max-width: 100%;
  max-height: 320px;
  width: auto;
  height: auto;
  object-fit: contain;
  border-radius: var(--radius-md);
  border: 1px solid rgba(255, 255, 255, 0.06);
  display: block;
}

/* Double Media (Unified block) */
.media-double {
  width: 100%;
  display: grid;
  grid-template-columns: repeat(2, 1fr);
  gap: 10px;
  align-items: center;
}

@media (max-width: 480px) {
  .media-double {
    grid-template-columns: 1fr;
  }
}

.media-double-item {
  display: flex;
  flex-direction: column;
  align-items: center;
  justify-content: center;
  position: relative;
  background: rgba(255, 255, 255, 0.02);
  border-radius: var(--radius-md);
  padding: 4px;
}

.media-double-item img {
  max-width: 100%;
  max-height: 260px;
  width: auto;
  height: auto;
  object-fit: contain;
  border-radius: var(--radius-sm);
  border: 1px solid rgba(255, 255, 255, 0.06);
  display: block;
}

.media-step-label {
  font-size: 0.68rem;
  font-weight: 600;
  text-transform: uppercase;
  color: var(--text-muted);
  margin-top: 4px;
  letter-spacing: 0.04em;
}

/* --------------------------------------------------------------------------
   Technique Text Content
   -------------------------------------------------------------------------- */
.exercise-technique {
  padding: 14px 16px;
  display: flex;
  flex-direction: column;
  gap: 10px;
  flex-grow: 1;
}

.technique-title {
  font-size: 0.75rem;
  text-transform: uppercase;
  letter-spacing: 0.06em;
  color: var(--text-muted);
  font-weight: 700;
}

.technique-desc {
  font-size: 0.9rem;
  color: var(--text-secondary);
  line-height: 1.5;
}

.technique-caution {
  font-size: 0.88rem;
  color: #e6edf3;
  background: rgba(240, 136, 62, 0.08);
  border-left: 3px solid var(--accent-orange);
  padding: 8px 12px;
  border-radius: 0 var(--radius-sm) var(--radius-sm) 0;
  line-height: 1.45;
}

/* --------------------------------------------------------------------------
   Footer / Instruction Sections
   -------------------------------------------------------------------------- */
.footer-sections {
  margin-top: 60px;
  border-top: 1px solid var(--border-subtle);
  padding-top: 36px;
}

.info-cards-grid {
  display: grid;
  grid-template-columns: 1fr;
  gap: 20px;
  margin-bottom: 28px;
}

@media (min-width: 768px) {
  .info-cards-grid {
    grid-template-columns: repeat(2, 1fr);
  }
}

.info-card {
  background: var(--bg-card);
  border: 1px solid var(--border-subtle);
  border-radius: var(--radius-lg);
  padding: 20px;
}

.info-card-header {
  display: flex;
  align-items: center;
  gap: 10px;
  margin-bottom: 14px;
}

.info-card-icon {
  font-size: 1.3rem;
}

.info-card-title {
  font-size: 1.15rem;
  font-weight: 700;
  color: var(--text-primary);
}

.info-card-body {
  color: var(--text-secondary);
  font-size: 0.9rem;
  line-height: 1.6;
}

.info-card-body p {
  margin-bottom: 10px;
}

.info-card-body p:last-child {
  margin-bottom: 0;
}

.info-card-body ul {
  list-style: none;
  padding-left: 0;
  margin: 10px 0;
}

.info-card-body li {
  position: relative;
  padding-left: 18px;
  margin-bottom: 6px;
}

.info-card-body li::before {
  content: "•";
  position: absolute;
  left: 4px;
  color: var(--accent-blue);
  font-weight: bold;
}

.danger-alert-card {
  background: rgba(255, 123, 114, 0.1);
  border: 1px solid rgba(255, 123, 114, 0.3);
  border-radius: var(--radius-lg);
  padding: 18px 20px;
  display: flex;
  align-items: flex-start;
  gap: 14px;
  margin-bottom: 30px;
}

.danger-icon {
  font-size: 1.5rem;
  line-height: 1;
  color: var(--accent-red);
}

.danger-text h4 {
  font-size: 1rem;
  font-weight: 700;
  color: #ff938a;
  margin-bottom: 4px;
}

.danger-text p {
  font-size: 0.9rem;
  color: #f0f6fc;
  line-height: 1.45;
}

.app-footer {
  text-align: center;
  color: var(--text-muted);
  font-size: 0.8rem;
  padding-top: 20px;
  border-top: 1px solid var(--border-subtle);
}

/* --------------------------------------------------------------------------
   Back to top floating button
   -------------------------------------------------------------------------- */
.back-to-top {
  position: fixed;
  bottom: 20px;
  right: 20px;
  background: var(--bg-card);
  color: var(--text-primary);
  border: 1px solid var(--border-subtle);
  border-radius: 50%;
  width: 44px;
  height: 44px;
  display: flex;
  align-items: center;
  justify-content: center;
  font-size: 1.2rem;
  cursor: pointer;
  box-shadow: var(--shadow-lg);
  opacity: 0;
  visibility: hidden;
  transition: all 0.25s ease;
  z-index: 90;
}

.back-to-top.visible {
  opacity: 1;
  visibility: visible;
}

.back-to-top:hover {
  background: var(--bg-card-hover);
  border-color: var(--accent-blue);
  color: var(--accent-blue);
  transform: translateY(-2px);}