body {
    padding: 7vh var(--page-side-padding) 8vh;
}

.exercise-hub {
    margin: 0 auto;
    max-width: 1080px;
    width: 100%;
}

.warmup-page {
    margin: 0 auto;
    max-width: 980px;
    width: 100%;
}

.guide-page {
    margin: 0 auto;
    max-width: 980px;
    width: 100%;
}

.hub-header,
.warmup-header,
.guide-header {
    margin-bottom: 36px;
}

.hub-kicker,
.warmup-kicker,
.step-kicker {
    color: var(--accent);
    font-family: var(--font-mono);
    font-size: 10px;
    letter-spacing: 2px;
    text-transform: uppercase;
}

.hub-title,
.warmup-title {
    color: #fff;
    font-family: var(--font-heading);
    font-size: clamp(36px, 6vw, 58px);
    font-weight: 400;
    letter-spacing: -0.6px;
    line-height: 1.08;
    margin: 10px 0 14px;
}

.hub-intro,
.warmup-intro {
    color: var(--text-muted);
    font-size: 15px;
    line-height: 1.8;
    max-width: 680px;
}

.routine-grid {
    display: grid;
    gap: 16px;
    grid-template-columns: repeat(2, minmax(0, 1fr));
}

.routine-card {
    background:
        radial-gradient(circle at 88% 12%, rgba(201, 168, 124, 0.11), transparent 24%),
        var(--surface);
    border: 1px solid var(--border);
    border-radius: 12px;
    color: var(--text);
    display: flex;
    flex-direction: column;
    min-height: 250px;
    padding: 22px;
    position: relative;
    transition: background-color 0.2s ease, border-color 0.2s ease, box-shadow 0.2s ease, transform 0.2s ease;
}

.routine-card:hover,
.routine-card:focus-within {
    background-color: var(--surface-strong);
    border-color: rgba(201, 168, 124, 0.65);
    box-shadow: 0 16px 38px rgba(0, 0, 0, 0.18);
    color: var(--text);
    transform: translateY(-2px);
}

.routine-number {
    color: var(--accent);
    font-family: var(--font-mono);
    font-size: 11px;
}

.routine-card h2 {
    color: #fff;
    font-family: var(--font-heading);
    font-size: 24px;
    font-weight: 400;
    line-height: 1.2;
    margin: 22px 0 12px;
}

.routine-description {
    color: var(--text-muted);
    font-size: 14px;
    line-height: 1.7;
}

.routine-meta {
    display: flex;
    flex-wrap: wrap;
    gap: 6px;
    margin-top: 16px;
}

.routine-meta span,
.fact-chip {
    border: 1px solid var(--border);
    border-radius: 999px;
    color: var(--text-muted);
    font: 400 9px/1 var(--font-mono);
    letter-spacing: 0.4px;
    padding: 7px 9px;
    text-transform: uppercase;
}

.routine-cta {
    border-bottom: 1px solid rgba(201, 168, 124, 0.55);
    display: inline-block;
    font-family: var(--font-mono);
    font-size: 11px;
    margin-top: auto;
    padding-top: 24px;
    width: fit-content;
}

.routine-cta::after {
    content: "";
    inset: 0;
    position: absolute;
}

.timing-guide {
    align-items: start;
    background: rgba(201, 168, 124, 0.055);
    border: 1px solid var(--border);
    border-radius: 12px;
    display: grid;
    gap: 28px;
    grid-template-columns: minmax(190px, 0.7fr) minmax(0, 2fr);
    margin-top: 24px;
    padding: 22px;
}

.timing-guide-kicker {
    color: var(--accent);
    font: 400 9px/1 var(--font-mono);
    letter-spacing: 1.4px;
    margin-bottom: 8px;
    text-transform: uppercase;
}

.timing-guide h2 {
    color: #fff;
    font-family: var(--font-heading);
    font-size: 20px;
    font-weight: 400;
    line-height: 1.2;
}

.timing-guide-items {
    display: grid;
    gap: 18px;
    grid-template-columns: repeat(4, minmax(0, 1fr));
}

.timing-guide-items p {
    border-left: 1px solid rgba(201, 168, 124, 0.4);
    padding-left: 14px;
}

.timing-guide-items strong,
.timing-guide-items span {
    display: block;
}

.timing-guide-items strong {
    color: var(--text);
    font-size: 12px;
    font-weight: 500;
    margin-bottom: 6px;
}

.timing-guide-items span {
    color: var(--text-muted);
    font-size: 11px;
    line-height: 1.55;
}

.supporting-doc {
    align-items: center;
    background: var(--surface);
    border: 1px solid var(--border);
    border-radius: 12px;
    display: grid;
    gap: 18px;
    grid-template-columns: auto 1fr auto;
    margin-top: 14px;
    padding: 17px 20px;
    transition: border-color 0.2s ease, background-color 0.2s ease;
}

.supporting-doc:hover,
.supporting-doc:focus-visible {
    background: var(--surface-strong);
    border-color: rgba(201, 168, 124, 0.65);
    color: var(--text);
}

.supporting-doc-label {
    color: var(--accent);
    font: 400 9px/1.3 var(--font-mono);
    letter-spacing: 1px;
    text-transform: uppercase;
}

.supporting-doc-copy strong,
.supporting-doc-copy small {
    display: block;
}

.supporting-doc-copy strong {
    color: #fff;
    font-family: var(--font-heading);
    font-size: 18px;
    font-weight: 400;
    margin-bottom: 4px;
}

.supporting-doc-copy small {
    color: var(--text-muted);
    font-size: 11px;
    line-height: 1.5;
}

.supporting-doc-arrow {
    color: var(--accent);
    font-family: var(--font-mono);
}

.warmup-summary,
.clinical-note {
    border-radius: 12px;
    margin: 30px 0 42px;
    padding: 20px 22px;
}

.warmup-summary {
    background: rgba(201, 168, 124, 0.08);
    border: 1px solid rgba(201, 168, 124, 0.3);
}

.warmup-summary p,
.clinical-note p {
    color: var(--text-muted);
    font-size: 14px;
    line-height: 1.75;
}

.warmup-summary strong,
.clinical-note strong {
    color: var(--text);
    font-weight: 500;
}

.warmup-section {
    border-top: 1px solid var(--border);
    padding: 40px 0;
}

.warmup-section > h2 {
    color: #fff;
    font-family: var(--font-heading);
    font-size: clamp(25px, 4vw, 34px);
    font-weight: 400;
    line-height: 1.2;
    margin: 7px 0 12px;
}

.section-intro {
    color: var(--text-muted);
    font-size: 14px;
    line-height: 1.75;
    margin-bottom: 22px;
    max-width: 720px;
}

.movement-card,
.nerve-card {
    background: var(--surface);
    border: 1px solid var(--border);
    border-radius: 10px;
    padding: 20px;
}

.movement-card {
    display: grid;
    gap: 22px;
    grid-template-columns: minmax(150px, 0.42fr) minmax(0, 1fr);
}

.warmup-3d {
    background: rgba(255, 255, 255, 0.018);
    border: 1px solid var(--border);
    border-radius: 10px;
    grid-column: 1 / -1;
    margin: 2px auto 0;
    max-width: 760px;
    padding: 12px;
    width: 100%;
}

.nerve-card .warmup-3d {
    margin-top: 16px;
    padding: 8px;
}

.warmup-3d-kicker {
    color: var(--accent);
    font-family: var(--font-mono);
    font-size: 9px;
    font-weight: 700;
    letter-spacing: 1.5px;
    margin: 0 0 8px;
    text-align: center;
    text-transform: uppercase;
}

.warmup-3d canvas {
    background: #232220;
    border-radius: 8px;
    display: block;
    height: auto;
    width: 100%;
}

.warmup-3d-controls {
    display: flex;
    gap: 8px;
    justify-content: center;
    margin-top: 9px;
}

.warmup-3d-controls button {
    background: var(--surface-soft);
    border: 1px solid var(--border);
    border-radius: 8px;
    color: var(--text);
    cursor: pointer;
    font: inherit;
    font-size: 12px;
    min-height: 44px;
    padding: 8px 12px;
}

.warmup-3d-controls button:hover {
    border-color: var(--accent);
}

.warmup-3d-controls button:focus-visible {
    border-color: var(--accent);
    outline: 2px solid var(--accent);
    outline-offset: 2px;
}

.warmup-3d-fallback {
    color: var(--text-muted);
    font-size: 12px;
    line-height: 1.6;
    margin: 0;
    text-align: center;
}

.movement-label {
    align-self: start;
    border-left: 3px solid var(--accent);
    display: grid;
    gap: 16px;
    padding-left: 14px;
}

.movement-field span {
    color: var(--text-muted);
    display: block;
    font-family: var(--font-mono);
    font-size: 10px;
    letter-spacing: 1px;
    margin-bottom: 8px;
    text-transform: uppercase;
}

.movement-field strong {
    color: #fff;
    display: block;
    font-family: var(--font-heading);
    font-size: 20px;
    font-weight: 400;
    line-height: 1.25;
}

.movement-dose {
    border-top: 1px solid var(--border);
    padding-top: 14px;
}

.movement-dose strong {
    color: var(--text-muted);
    font-family: inherit;
    font-size: 13px;
    line-height: 1.5;
}

.movement-copy p,
.movement-copy li,
.nerve-card p,
.nerve-card li {
    color: var(--text-muted);
    font-size: 13.5px;
    line-height: 1.75;
}

.movement-copy strong,
.nerve-card strong {
    color: var(--text);
    font-weight: 500;
}

.movement-copy ul,
.nerve-card ul {
    margin-top: 10px;
    padding-left: 18px;
}

.nerve-grid {
    display: grid;
    gap: 14px;
    grid-template-columns: repeat(3, minmax(0, 1fr));
}

.nerve-card h3 {
    color: #fff;
    font-family: var(--font-heading);
    font-size: 20px;
    font-weight: 400;
    margin: 8px 0 10px;
}

.nerve-tag {
    color: var(--accent);
    font-family: var(--font-mono);
    font-size: 9px;
    letter-spacing: 1.5px;
    text-transform: uppercase;
}

.clinical-note {
    background: rgba(255, 255, 255, 0.025);
    border: 1px solid var(--border);
}

.source-links {
    display: flex;
    flex-wrap: wrap;
    gap: 8px 16px;
    margin-top: 12px;
}

.source-links a {
    font-size: 11px;
}

.guide-link-card {
    align-items: center;
    background: rgba(201, 168, 124, 0.07);
    border: 1px solid rgba(201, 168, 124, 0.3);
    border-radius: 10px;
    display: flex;
    gap: 20px;
    justify-content: space-between;
    margin-top: 18px;
    padding: 16px 18px;
}

.guide-link-card span,
.guide-link-card strong {
    display: block;
}

.guide-link-card span {
    color: var(--accent);
    font: 400 9px/1 var(--font-mono);
    letter-spacing: 1px;
    margin-bottom: 7px;
    text-transform: uppercase;
}

.guide-link-card strong {
    color: var(--text);
    font-size: 13px;
    font-weight: 400;
    line-height: 1.55;
}

.guide-link-card a {
    flex: 0 0 auto;
    font: 400 10px/1.4 var(--font-mono);
}

.guide-note,
.guide-card {
    background: var(--surface);
    border: 1px solid var(--border);
    border-radius: 10px;
}

.guide-note {
    margin: 26px 0 40px;
    padding: 20px 22px;
}

.guide-note-primary {
    background: rgba(201, 168, 124, 0.08);
    border-color: rgba(201, 168, 124, 0.3);
}

.guide-note-stop {
    background: rgba(217, 141, 135, 0.06);
    border-color: rgba(217, 141, 135, 0.3);
}

.guide-note h2 {
    color: #fff;
    font-family: var(--font-heading);
    font-size: 22px;
    font-weight: 400;
    margin-bottom: 10px;
}

.guide-note p,
.guide-card p,
.guide-footnote,
.guide-rules p {
    color: var(--text-muted);
    font-size: 13.5px;
    line-height: 1.75;
}

.guide-note strong,
.guide-card strong,
.guide-rules strong {
    color: var(--text);
    font-weight: 500;
}

.guide-section {
    border-top: 1px solid var(--border);
    padding: 40px 0;
}

.guide-section > h2,
.guide-sources h2 {
    color: #fff;
    font-family: var(--font-heading);
    font-size: clamp(25px, 4vw, 34px);
    font-weight: 400;
    line-height: 1.2;
    margin: 7px 0 20px;
}

.guide-grid {
    display: grid;
    gap: 14px;
    grid-template-columns: repeat(3, minmax(0, 1fr));
}

.guide-card {
    padding: 18px;
}

.guide-card h3 {
    color: #fff;
    font-family: var(--font-heading);
    font-size: 20px;
    font-weight: 400;
    margin-bottom: 9px;
}

.guide-rules {
    display: grid;
    gap: 10px;
    list-style: none;
}

.guide-rules li {
    align-items: start;
    background: var(--surface);
    border: 1px solid var(--border);
    border-radius: 10px;
    display: grid;
    gap: 14px;
    grid-template-columns: auto 1fr;
    padding: 15px 17px;
}

.guide-rules li > span {
    color: var(--accent);
    font: 400 10px/1.75 var(--font-mono);
}

.guide-footnote {
    border-left: 3px solid var(--accent);
    margin-top: 18px;
    padding-left: 14px;
}

.guide-sources {
    border-top: 1px solid var(--border);
    margin-top: 40px;
    padding-top: 32px;
}

@media (max-width: 760px) {
    body {
        padding: 6vh 6vw;
    }

    .routine-grid,
    .nerve-grid,
    .guide-grid {
        grid-template-columns: 1fr;
    }

    .timing-guide,
    .timing-guide-items {
        grid-template-columns: 1fr;
    }

    .supporting-doc {
        align-items: start;
        grid-template-columns: 1fr auto;
    }

    .supporting-doc-label {
        grid-column: 1 / -1;
    }

    .timing-guide {
        gap: 20px;
    }

    .timing-guide-items {
        gap: 14px;
    }

    .routine-card {
        min-height: auto;
    }

    .movement-card {
        grid-template-columns: 1fr;
    }

    .guide-link-card {
        align-items: flex-start;
        flex-direction: column;
    }
}

@media (prefers-reduced-motion: reduce) {
    .routine-card {
        transition: none;
    }
}