@font-face { font-family: "Barlow Condensed"; font-weight: 800; font-style: normal; font-display: swap; src: url("fonts/barlow-condensed-latin-800-normal.woff2") format("woff2"); }
@font-face { font-family: "Barlow Condensed"; font-weight: 700; font-style: normal; font-display: swap; src: url("fonts/barlow-condensed-latin-700-normal.woff2") format("woff2"); }
@font-face { font-family: "Public Sans"; font-weight: 400; font-style: normal; font-display: swap; src: url("fonts/public-sans-latin-400-normal.woff2") format("woff2"); }
@font-face { font-family: "Public Sans"; font-weight: 600; font-style: normal; font-display: swap; src: url("fonts/public-sans-latin-600-normal.woff2") format("woff2"); }

:root {
  --red: #e5322d;
  --blue: #1f4fd8;
  --yellow: #f7c600;
  --green: #1c9b53;
  --chalk: #f6f3ec;
  --ink: #14161a;
  --muted: #55595f;
  --line: #d9d4c8;
  --max: 1120px;
  --display: "Barlow Condensed", "Arial Narrow", Impact, sans-serif;
  --body: "Public Sans", system-ui, -apple-system, "Segoe UI", Roboto, sans-serif;
}

* { box-sizing: border-box; }
html { -webkit-text-size-adjust: 100%; scroll-behavior: smooth; }
body { margin: 0; background: var(--chalk); color: var(--ink); font: 400 17px/1.6 var(--body); }
img, svg { max-width: 100%; display: block; }
a { color: var(--blue); }
a:focus-visible, button:focus-visible { outline: 3px solid var(--ink); outline-offset: 3px; border-radius: 3px; }
.wrap { max-width: var(--max); margin: 0 auto; padding: 0 24px; }

h1, h2, h3 { font-family: var(--display); font-weight: 800; line-height: 0.98; letter-spacing: -0.005em; margin: 0; }
h1 { font-size: clamp(3.4rem, 9.5vw, 7rem); }
h2 { font-size: clamp(2.4rem, 6vw, 4.2rem); }
h3 { font-size: 1.7rem; line-height: 1.05; }
p { margin: 0 0 1em; max-width: 62ch; }

/* header */
.site-header { background: var(--chalk); border-bottom: 3px solid var(--ink); position: relative; z-index: 2; }
.site-header .wrap { display: flex; align-items: center; justify-content: space-between; gap: 16px; padding-top: 14px; padding-bottom: 14px; flex-wrap: wrap; }
.brand { display: inline-flex; align-items: center; gap: 12px; text-decoration: none; color: var(--ink); font: 800 1.55rem/1 var(--display); }
.brand-mark { display: inline-grid; grid-template-columns: repeat(2, 14px); gap: 3px; }
.brand-mark i { width: 14px; height: 14px; border-radius: 50%; display: block; }
.brand-mark i:nth-child(1) { background: var(--red); }
.brand-mark i:nth-child(2) { background: var(--blue); }
.brand-mark i:nth-child(3) { background: var(--yellow); }
.brand-mark i:nth-child(4) { background: var(--green); }
nav { display: flex; flex-wrap: wrap; gap: 4px 22px; }
nav a { color: var(--ink); text-decoration: none; font-weight: 600; font-size: 0.95rem; padding: 4px 0; border-bottom: 3px solid transparent; }
nav a:hover, nav a[aria-current="page"] { border-bottom-color: var(--red); }

/* buttons */
.btn { display: inline-block; text-decoration: none; font: 700 1.2rem/1 var(--display); letter-spacing: 0.01em; padding: 16px 26px; border: 3px solid var(--ink); border-radius: 999px; transition: transform .15s ease, background-color .15s ease, color .15s ease; }
.btn-solid { background: var(--ink); color: var(--chalk); }
.btn-solid:hover { background: var(--red); border-color: var(--red); }
.btn-ghost { background: transparent; color: var(--ink); }
.btn-ghost:hover { background: var(--ink); color: var(--chalk); }
.btn:active { transform: translateY(1px); }

/* hero */
.hero { padding: 56px 0 72px; overflow: hidden; }
.hero .wrap { display: grid; grid-template-columns: 1.05fr 0.95fr; gap: 24px; align-items: center; }
.hero h1 { margin-bottom: 22px; }
.hero h1 span { display: block; }
.hero .lede { font-size: 1.15rem; color: #2b2f35; margin-bottom: 28px; }
.hero .actions { display: flex; gap: 14px; flex-wrap: wrap; margin-bottom: 22px; }
.hero .note { font-size: 0.92rem; color: var(--muted); margin: 0; }
.hero-art { position: relative; }
.hero-art svg { width: 100%; height: auto; }
@keyframes settle { from { transform: scale(0.92) rotate(-6deg); opacity: 0; } to { transform: none; opacity: 1; } }
.plates { transform-origin: 300px 280px; animation: settle .9s cubic-bezier(.2,.8,.2,1) both; }
@media (prefers-reduced-motion: reduce) { .plates { animation: none; } html { scroll-behavior: auto; } }

/* bands */
.band { padding: 88px 0; }
.band-blue { background: var(--blue); color: var(--chalk); }
.band-yellow { background: var(--yellow); color: var(--ink); }
.band-ink { background: var(--ink); color: var(--chalk); }
.band-head { display: grid; grid-template-columns: 1.1fr 0.9fr; gap: 32px; align-items: end; margin-bottom: 44px; }
.band-head p { font-size: 1.15rem; margin: 0; }
.band-blue a { color: var(--yellow); }

.split { display: grid; grid-template-columns: 1.05fr 0.95fr; gap: 56px; align-items: start; }

/* log rows: features laid out like rows of a training log */
.logrows { list-style: none; margin: 0; padding: 0; border-top: 3px solid currentColor; }
.logrows li { display: grid; grid-template-columns: 11.5rem 1fr; gap: 8px 24px; padding: 18px 0; border-bottom: 1px solid color-mix(in srgb, currentColor 35%, transparent); }
.logrows h3 { font-size: 1.65rem; }
.logrows p { margin: 0; max-width: 46ch; }

/* panels */
.panel { background: var(--chalk); color: var(--ink); border: 3px solid var(--ink); border-radius: 22px; padding: 26px; }
.panel h3 { margin-bottom: 4px; }
.panel .tag { font-size: 0.85rem; color: var(--muted); margin-bottom: 18px; }
.musclemap { display: grid; grid-template-columns: 150px 1fr; gap: 22px; align-items: center; margin-bottom: 24px; padding-bottom: 24px; border-bottom: 2px solid var(--line); }
.musclemap svg { width: 150px; height: auto; }
.legend { list-style: none; margin: 0; padding: 0; display: grid; gap: 8px; font-weight: 600; }
.legend li { display: flex; align-items: center; gap: 10px; }
.legend i { width: 16px; height: 16px; border-radius: 50%; display: inline-block; border: 2px solid var(--ink); }
.bars { display: grid; gap: 10px; }
.bar { display: grid; grid-template-columns: 6.2rem 1fr 3.2rem; align-items: center; gap: 12px; font-weight: 600; font-size: 0.95rem; }
.bar .track { height: 16px; background: #e6e1d5; border-radius: 999px; overflow: hidden; }
.bar .fill { height: 100%; border-radius: 999px; }
.bar .n { text-align: right; color: var(--muted); font-variant-numeric: tabular-nums; }

.gymstrip { background: var(--chalk); border-top: 3px solid var(--ink); border-bottom: 3px solid var(--ink); }
.gymstrip svg { width: 100%; height: auto; max-height: 240px; }

/* safety */
.mapart svg { width: 100%; height: auto; }
.caution { margin-top: 26px; padding: 14px 18px; border: 3px solid var(--ink); border-radius: 14px; font-weight: 600; background: var(--chalk); }
.caution p { margin: 0; max-width: none; }

/* about + contact */
.about { padding: 80px 0 88px; }
.about .split { align-items: start; }
.contact-list { list-style: none; margin: 0; padding: 0; border-top: 3px solid var(--ink); }
.contact-list li { padding: 14px 0; border-bottom: 1px solid var(--line); display: grid; grid-template-columns: 6rem 1fr; gap: 12px; }
.contact-list span { font-weight: 600; color: var(--muted); }
.contact-list a { color: var(--ink); font-weight: 600; }

/* footer */
.stripe { display: grid; grid-template-columns: repeat(4, 1fr); height: 14px; }
.stripe i:nth-child(1) { background: var(--red); }
.stripe i:nth-child(2) { background: var(--blue); }
.stripe i:nth-child(3) { background: var(--yellow); }
.stripe i:nth-child(4) { background: var(--green); }
footer { background: var(--ink); color: var(--chalk); padding: 32px 0 44px; font-size: 0.92rem; }
footer a { color: var(--chalk); margin-right: 20px; }
footer p { margin: 0 0 8px; max-width: none; color: #cfcabd; }
footer .links { margin-bottom: 14px; }

/* inner pages (privacy, support) */
.page { padding: 48px 0 16px; max-width: 760px; }
.page h1 { font-size: clamp(3rem, 8vw, 4.8rem); margin-bottom: 8px; }
.page h2 { font-size: 2rem; margin: 34px 0 8px; }
.page h3 { margin: 22px 0 6px; font-size: 1.4rem; }
.page .updated { color: var(--muted); font-size: 0.92rem; margin-bottom: 24px; }
.page ul { padding-left: 22px; }
.page section { padding: 18px 0; }
.page section h2 { margin-top: 0; }

/* responsive */
@media (max-width: 880px) {
  .hero .wrap, .band-head, .split { grid-template-columns: 1fr; }
  .split { gap: 40px; }
  .hero { padding: 36px 0 48px; }
  .band { padding: 60px 0; }
  .hero-art { max-width: 460px; margin: 0 auto; }
}
@media (max-width: 560px) {
  .wrap { padding: 0 18px; }
  .logrows li { grid-template-columns: 1fr; }
  .musclemap { grid-template-columns: 1fr; justify-items: start; }
  .bar { grid-template-columns: 5.2rem 1fr 2.6rem; gap: 8px; }
  .contact-list li { grid-template-columns: 1fr; gap: 2px; }
  .btn { padding: 14px 22px; }
}

/* v3: tiles, pages */
.tiles { display: grid; grid-template-columns: 1fr 1fr; border-bottom: 3px solid var(--ink); }
.tile { padding: 48px 32px 40px; display: flex; flex-direction: column; gap: 28px; overflow: hidden; }
.tile-fit { background: var(--chalk); border-right: 3px solid var(--ink); }
.tile-safe { background: var(--yellow); }
.tile h1 { font-size: clamp(3rem, 6.2vw, 5.2rem); }
.tile-text p { font-size: 1.1rem; margin: 18px 0 22px; max-width: 44ch; }
.tile-art { margin-top: auto; width: 100%; max-width: 520px; margin-left: auto; margin-right: auto; }
.tile-art svg { width: 100%; height: auto; }
.tile-art .tag { font-size: .85rem; margin: 10px 0 0; color: #2b2f35; }
.tiles-note { font-size: .92rem; color: var(--muted); margin: 18px auto 0; }
.about .actions { display: flex; gap: 14px; flex-wrap: wrap; margin-top: 28px; }
.pagehead { padding: 64px 0 72px; overflow: hidden; }
.hero-split { display: grid; grid-template-columns: 1.05fr .95fr; gap: 32px; align-items: center; }
.hero-split h1 { margin-bottom: 22px; }
.pagehead .lede { font-size: 1.15rem; margin-bottom: 18px; }
.pagehead .note { font-size: .92rem; opacity: .85; margin: 0; }
.band-blue .hero-art, .band-yellow .mapart { max-width: 520px; width: 100%; margin: 0 auto; }
.band-chalk { background: var(--chalk); color: var(--ink); border-top: 3px solid var(--ink); }
.modes { display: grid; grid-template-columns: 1fr 1fr; gap: 28px; }
.mode { border: 3px solid var(--ink); border-radius: 22px; padding: 28px; background: #fff; }
.mode-pt { background: var(--yellow); }
.mode h3 { font-size: 2.4rem; margin-bottom: 6px; }
.mode > p { margin-bottom: 18px; }
.logrows.slim li { grid-template-columns: 1fr; gap: 2px; padding: 12px 0; }
.logrows.slim h4 { font: 800 1.35rem/1.1 var(--display); margin: 0; }
.logrows.slim p { margin: 0; }
.tiers { list-style: none; margin: 0; padding: 0; counter-reset: t; }
.tiers li { padding: 16px 20px; border: 3px solid var(--chalk); border-radius: 14px; margin-bottom: 10px; font: 700 1.6rem/1.15 var(--display); }
.tiers li:nth-child(2) { margin-left: 24px; border-color: var(--yellow); }
.tiers li:nth-child(3) { margin-left: 48px; border-color: var(--green); }
.tiers li:nth-child(4) { margin-left: 72px; border-color: var(--blue); }
.tiers li:nth-child(5) { margin-left: 96px; border-color: var(--red); }
.anatomy { display: grid; grid-template-columns: 1fr 1fr 1.25fr; gap: 24px; align-items: start; }
.fig { margin: 0; background: var(--chalk); border: 3px solid var(--ink); border-radius: 22px; padding: 18px 10px 12px; text-align: center; color: var(--ink); }
.fig svg { width: 100%; height: auto; max-height: 520px; }
.fig figcaption { font: 800 1.3rem var(--display); margin-top: 6px; }
.legend-wide { grid-template-columns: 1fr 1fr; margin-bottom: 20px; }
.caution-plain { font-weight: 600; max-width: 60ch; }
.band-head h2 { max-width: 14ch; }
@media (max-width: 880px) {
  .tiles, .hero-split, .modes, .anatomy { grid-template-columns: 1fr; }
  .tile-fit { border-right: 0; border-bottom: 3px solid var(--ink); }
  .tiers li:nth-child(n) { margin-left: 0; }
  .tiers li:nth-child(2) { margin-left: 12px; } .tiers li:nth-child(3) { margin-left: 24px; } .tiers li:nth-child(4) { margin-left: 36px; } .tiers li:nth-child(5) { margin-left: 48px; }
  .fig svg { max-height: 420px; }
}
@media (max-width: 560px) { .tile { padding: 36px 18px 32px; } .mode { padding: 20px; } }