/* ============================================================
   ROTA DOS SHAPE - Estilo principal (Mobile First, tema escuro)
   ============================================================ */

:root {
    --bg:        #08111f;
    --bg-2:      #0c1728;
    --card:      #111e31;
    --card-2:    #172942;
    --borda:     #263a55;
    --texto:     #f3f7fc;
    --texto-2:   #9db0c8;
    --neon:      #3aa0ff;   /* azul principal da marca */
    --neon-esc:  #177ddc;
    --sucesso:   #20d67a;
    --sucesso-esc: #0fa85b;
    --laranja:   #ff7a1a;   /* destaque secundário */
    --vermelho:  #ff5470;
    --amarelo:   #ffcf4a;
    --azul:      #3aa0ff;
    --raio:      16px;
    --sombra:    0 8px 30px rgba(0,0,0,.35);
    --fonte:     -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif;
}

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

html, body {
    width: 100%;
    max-width: 100%;
    min-height: 100%;
    overflow-x: hidden;
}

body {
    font-family: var(--fonte);
    background:
        radial-gradient(900px 520px at 10% -10%, rgba(58,160,255,.13), transparent 66%),
        radial-gradient(700px 460px at 100% 15%, rgba(34,211,238,.055), transparent 72%),
        var(--bg);
    color: var(--texto);
    line-height: 1.5;
    -webkit-font-smoothing: antialiased;
    padding-bottom: env(safe-area-inset-bottom);
    overflow-x: hidden;
}
html { scroll-behavior: smooth; }
body.modal-open { overflow: hidden; }

a { color: inherit; text-decoration: none; }
a:focus-visible, button:focus-visible, summary:focus-visible {
    outline: 2px solid var(--neon);
    outline-offset: 3px;
}

img, video, canvas, svg { max-width: 100%; display: block; }

/* ---------- Layout base ---------- */
.conteudo {
    width: 100%;
    overflow-x: hidden;
    max-width: 980px;
    margin: 0 auto;
    padding: 18px 14px 120px;
}
body.deslogado .conteudo { padding-bottom: 24px; }

/* ---------- Topbar ---------- */
.topbar {
    position: sticky; top: 0; z-index: 40;
    display: flex; align-items: center; justify-content: space-between;
    padding: 12px 16px;
    background: rgba(8,17,31,.88);
    backdrop-filter: blur(10px);
    border-bottom: 1px solid var(--borda);
}
.topbar-brand { font-weight: 800; letter-spacing: .3px; display: flex; align-items: center; gap: 8px; }
.logo-dot {
    width: 12px; height: 12px; border-radius: 50%;
    background: var(--neon); box-shadow: 0 0 12px var(--neon);
}
.topbar-user { display: flex; align-items: center; gap: 10px; }
.topbar-nome { color: var(--texto-2); font-size: 13px; max-width: 38vw; overflow: hidden; text-overflow: ellipsis; white-space: nowrap; }
.btn-sair {
    font-size: 13px; padding: 6px 12px; border-radius: 999px;
    border: 1px solid var(--borda); color: var(--texto-2);
}
.btn-sair:hover { color: var(--texto); border-color: var(--neon); }
.topbar-bib { color: var(--neon); border-color: rgba(58,160,255,.35); }
@media (max-width: 420px) {
    .topbar-bib { padding: 6px 9px; font-size: 12px; }
    .topbar-nome { display: none; }
}

/* ---------- Tipografia ---------- */
h1 { font-size: 22px; margin-bottom: 4px; }
h2 { font-size: 18px; margin: 18px 0 10px; }
h3 { font-size: 15px; margin-bottom: 6px; }
.subtitulo { color: var(--texto-2); font-size: 14px; margin-bottom: 16px; }
.text-muted { color: var(--texto-2); }
.text-neon { color: var(--neon); }
.text-center { text-align: center; }

/* ---------- Cards ---------- */
.card {
    width: 100%;
    max-width: 100%;
    background: linear-gradient(155deg, rgba(23,41,66,.72), var(--card) 38%, var(--bg-2));
    border: 1px solid var(--borda);
    border-radius: var(--raio);
    padding: 16px;
    box-shadow: var(--sombra);
    margin-bottom: 14px;
    overflow-wrap: anywhere;
}
.card h2:first-child, .card h3:first-child { margin-top: 0; }

/* Grid de estatísticas */
.grid-stats {
    display: grid;
    grid-template-columns: repeat(2, 1fr);
    gap: 12px;
    margin-bottom: 8px;
}
.stat {
    background: var(--card);
    border: 1px solid var(--borda);
    border-radius: var(--raio);
    padding: 16px;
}
.stat .num { font-size: 28px; font-weight: 800; color: var(--neon); }
.stat .lbl { font-size: 13px; color: var(--texto-2); margin-top: 2px; }
.stat.laranja .num { color: var(--laranja); }
.stat.vermelho .num { color: var(--vermelho); }
.stat.azul .num { color: var(--azul); }

.grid-2 { display: grid; grid-template-columns: 1fr; gap: 12px; }

/* ---------- Botões ---------- */
.btn {
    display: inline-flex; align-items: center; justify-content: center; gap: 8px;
    background: linear-gradient(135deg, #4aafff, var(--neon-esc)); color: #041526;
    border: none; border-radius: 12px;
    padding: 14px 18px; font-size: 15px; font-weight: 700;
    cursor: pointer; width: 100%; transition: transform .12s, filter .15s, box-shadow .18s;
    min-width: 0; white-space: normal;
    box-shadow: 0 8px 22px rgba(23,125,220,.2);
}
.btn:hover { filter: brightness(1.08); box-shadow: 0 10px 26px rgba(23,125,220,.3); }
.btn:active { transform: scale(.98); }
.btn-laranja { background: var(--laranja); color: #2a1300; }
.btn-secundario { background: var(--card-2); color: var(--texto); border: 1px solid var(--borda); box-shadow: none; }
.btn-perigo { background: var(--vermelho); color: #2a000c; }
.btn-pequeno { width: auto; padding: 9px 14px; font-size: 13px; border-radius: 10px; }
.btn-bloco { margin-bottom: 10px; }
.btn[disabled] { opacity: .6; cursor: not-allowed; }

.btn-grid { display: grid; grid-template-columns: minmax(0, 1fr) minmax(0, 1fr); gap: 10px; }

/* ---------- Formulários ---------- */
.campo { margin-bottom: 14px; }
.campo label { display: block; font-size: 13px; color: var(--texto-2); margin-bottom: 6px; }
.campo input, .campo select, .campo textarea {
    width: 100%; background: var(--bg-2); color: var(--texto);
    border: 1px solid var(--borda); border-radius: 12px;
    padding: 13px 14px; font-size: 15px; font-family: inherit;
}
.campo input:focus, .campo select:focus, .campo textarea:focus {
    outline: none; border-color: var(--neon); box-shadow: 0 0 0 3px rgba(58,160,255,.16);
}
.campo textarea { min-height: 90px; resize: vertical; }
.form-row { display: grid; grid-template-columns: 1fr 1fr; gap: 12px; }
.form-secao { border-top: 1px solid var(--borda); margin-top: 18px; padding-top: 12px; }

/* ---------- Alertas / flash ---------- */
.alert { padding: 12px 14px; border-radius: 12px; margin-bottom: 14px; font-size: 14px; border: 1px solid; }
.alert-info,  .alert-aviso { background: #14233a; border-color: #234; color: #cfe3ff; }
.alert-sucesso { background: #0d2b21; border-color: rgba(32,214,122,.55); color: #bdffda; }
.alert-erro   { background: #2a0f17; border-color: #d35; color: #ffc6d2; }

/* ---------- Listas / tabelas ---------- */
.lista-item {
    display: flex; align-items: center; justify-content: space-between;
    padding: 14px; background: var(--card); border: 1px solid var(--borda);
    border-radius: 12px; margin-bottom: 10px;
    max-width: 100%; min-width: 0; gap: 10px;
}
.lista-item .info { min-width: 0; }
.lista-item .info b { display: block; }
.lista-item .info small { color: var(--texto-2); }
.lista-item[href] { transition: border-color .18s ease, background .18s ease, transform .18s ease; }
.lista-item[href]:hover { border-color: rgba(58,160,255,.42); background: var(--card-2); transform: translateY(-1px); }

.badge { font-size: 11px; padding: 3px 10px; border-radius: 999px; font-weight: 700; }
.badge-ok    { background: #0d2b21; color: var(--sucesso); }
.badge-alerta { background: #2a230f; color: var(--amarelo); }
.badge-off   { background: #2a0f17; color: var(--vermelho); }

table { width: 100%; border-collapse: collapse; font-size: 14px; }
th, td { padding: 10px; text-align: left; border-bottom: 1px solid var(--borda); }
th { color: var(--texto-2); font-weight: 600; font-size: 12px; text-transform: uppercase; }
.tabela-scroll { overflow-x: auto; }

/* ---------- Menu inferior (mobile) ---------- */
.bottom-nav {
    position: fixed; bottom: 0; left: 0; right: 0; z-index: 50;
    display: flex; justify-content: space-around;
    background: rgba(8,17,31,.96); backdrop-filter: blur(14px);
    border-top: 1px solid var(--borda);
    padding: 6px 4px calc(6px + env(safe-area-inset-bottom));
}
.bn-item {
    flex: 1; display: flex; flex-direction: column; align-items: center; gap: 2px;
    min-width: 0; padding: 6px 2px; color: var(--texto-2); font-size: 10px;
    line-height: 1.15; text-align: center;
}
.bn-item.ativo { color: var(--neon); }
.bn-icone { font-size: 18px; }

/* ---------- Banner instalação PWA ---------- */
.pwa-install {
    position: fixed; left: 12px; right: 12px; bottom: 78px; z-index: 60;
    display: flex; align-items: center; gap: 10px;
    background: var(--card-2); border: 1px solid var(--neon);
    border-radius: 14px; padding: 12px 14px; box-shadow: var(--sombra);
    font-size: 14px;
}
.pwa-install .btn-pequeno { width: auto; margin-left: auto; }
.pwa-close { background: none; border: none; color: var(--texto-2); font-size: 22px; cursor: pointer; }
.oculto { display: none !important; }

/* ---------- Landing page ---------- */
.hero { text-align: center; padding: 48px 8px 24px; }
.hero h1 { font-size: 34px; line-height: 1.15; }
.hero .destaque { color: var(--neon); }
.hero p { color: var(--texto-2); font-size: 16px; margin: 12px auto 24px; max-width: 460px; }
.hero-logo {
    width: 84px; height: 84px; margin: 0 auto 18px; border-radius: 24px;
    background: linear-gradient(135deg, var(--neon), var(--neon-esc));
    display: grid; place-items: center; font-size: 40px; box-shadow: 0 0 42px rgba(58,160,255,.38);
}
.beneficios { display: grid; grid-template-columns: 1fr; gap: 12px; margin-top: 28px; }
.beneficio { display: flex; gap: 12px; align-items: flex-start; }
.beneficio .ic { font-size: 24px; }

/* ---------- Expansíveis (details) com cara de botão ---------- */
details { margin: 8px 0; border: 1px solid var(--borda); border-radius: 12px; overflow: hidden; background: var(--bg-2); }
details > summary {
    list-style: none; cursor: pointer; user-select: none;
    padding: 13px 14px; font-weight: 700; color: var(--neon);
    display: flex; align-items: center; justify-content: space-between;
    background: var(--card-2);
}
details > summary::-webkit-details-marker { display: none; }
details > summary::after { content: "ver"; font-size: 12px; font-weight: 600; color: var(--texto-2); }
details[open] > summary::after { content: "fechar"; }
details > summary:active { filter: brightness(1.1); }
details > *:not(summary) { padding: 0 14px; }
details > p:last-child, details > div:last-child { padding-bottom: 12px; }
details[open] > summary { border-bottom: 1px solid var(--borda); }

/* ---------- Mascote (gamificação) ---------- */
.mascote-card { border-color: rgba(58,160,255,.35); }
.mascote-wrap { position: relative; display: inline-grid; place-items: center; flex-shrink: 0; }
.mascote { line-height: 1; filter: drop-shadow(0 0 12px rgba(58,160,255,.45)); transition: transform .2s; }
.mascote-img { border-radius: 14px; object-fit: contain; background: #07101e; filter: drop-shadow(0 0 12px rgba(58,160,255,.4)); }
.mascote-badge {
    position: absolute; right: -8px; bottom: -6px; font-size: 24px;
    filter: drop-shadow(0 1px 3px rgba(0,0,0,.6));
    animation: badgePop .4s ease both;
}
@keyframes badgePop { from { transform: scale(0); } to { transform: scale(1); } }
.mascote-wrap.pulsa { animation: mascotePulsa .6s ease; }
@keyframes mascotePulsa {
    0% { transform: scale(1); }
    40% { transform: scale(1.35) rotate(-6deg); }
    70% { transform: scale(1.1) rotate(4deg); }
    100% { transform: scale(1); }
}

/* ---------- Tela de treino: dias e exercícios ---------- */
.treino-hero {
    background: linear-gradient(135deg, rgba(58,160,255,.16), rgba(34,211,238,.045));
    border: 1px solid rgba(58,160,255,.32);
}
.treino-hero h2 { margin: 0 0 6px; }

details.dia { padding: 0; }
details.dia > summary { padding: 12px 14px; }
.dia-head { display: flex; align-items: center; gap: 12px; flex: 1; }
.dia-letra {
    width: 44px; height: 44px; border-radius: 12px; flex-shrink: 0;
    background: linear-gradient(135deg, var(--neon), var(--neon-esc));
    color: #041526; display: grid; place-items: center; font-weight: 800; font-size: 18px;
    box-shadow: 0 4px 14px rgba(58,160,255,.28);
}
.dia-info b { display: block; color: var(--texto); font-size: 15px; }
.dia-info small { color: var(--texto-2); font-size: 12px; }
details.dia > *:not(summary) { padding-left: 14px; padding-right: 14px; }

.ex-item {
    border: 1px solid var(--borda); border-radius: 14px; padding: 14px;
    margin: 0 0 12px; background: var(--card);
}
.ex-item:last-child { margin-bottom: 14px; }
.ex-item h3 { font-size: 16px; margin: 0 0 6px; }
.ex-group {
    display: inline-block; font-size: 11px; padding: 3px 10px; border-radius: 999px;
    background: rgba(58,160,255,.14); color: var(--azul); margin-bottom: 10px; font-weight: 700;
}
.ex-gif { width: 100%; border-radius: 12px; margin: 4px 0 12px; background: #0a0d12; display: block; }
.ex-stats { display: grid; grid-template-columns: repeat(2, minmax(0, 1fr)); gap: 8px; margin: 10px 0; max-width: 100%; }
.ex-stat { min-width: 0; background: var(--bg-2); border: 1px solid var(--borda); border-radius: 10px; padding: 9px 4px; text-align: center; }
.ex-stat b { display: block; font-size: 14px; color: var(--neon); line-height: 1.15; overflow-wrap: anywhere; }
.ex-stat span { font-size: 10px; color: var(--texto-2); text-transform: uppercase; letter-spacing: .3px; }
.ex-video { display: inline-flex; align-items: center; gap: 6px; margin-top: 8px; font-weight: 700; }

.reg-carga { background: var(--bg-2); border: 1px dashed var(--borda); border-radius: 12px; padding: 12px; margin-top: 12px; }
.reg-carga .rc-titulo { font-size: 11px; font-weight: 800; text-transform: uppercase; letter-spacing: .4px; color: var(--texto-2); margin-bottom: 8px; }

/* topo do exercício + botão "feito" */
.ex-top { display: flex; align-items: flex-start; justify-content: space-between; gap: 10px; }
.ex-top h3 { flex: 1; }
.ex-check {
    width: 34px; height: 34px; border-radius: 50%; flex-shrink: 0; cursor: pointer;
    border: 2px solid var(--borda); background: transparent; color: var(--texto-2);
    font-size: 16px; font-weight: 800; display: grid; place-items: center; transition: all .15s;
}
.ex-check:active { transform: scale(.9); }
.ex-item.feito { border-color: var(--sucesso); background: rgba(32,214,122,.06); }
.ex-item.feito .ex-check { background: var(--sucesso); border-color: var(--sucesso); color: #04240f; }
.ex-item.feito h3 { text-decoration: line-through; color: var(--texto-2); }
.ex-item.feito .ex-gif { opacity: .55; }

/* barra de progresso do dia */
.dia-barra { display: block; height: 6px; border-radius: 999px; background: var(--bg-2); overflow: hidden; margin-top: 6px; max-width: 200px; }
.dia-barra > span { display: block; height: 100%; width: 0; background: var(--neon); transition: width .35s ease; }
.dia.completo .dia-letra { background: linear-gradient(135deg, var(--sucesso), var(--sucesso-esc)); }
.dia.completo .dia-letra::after { content: "✓"; }
.dia.completo .dia-letra > span { display: none; }

/* ---------- Treino de Hoje inteligente ---------- */
.treino-tabs {
    position: sticky; top: 58px; z-index: 30;
    display: grid; grid-template-columns: repeat(4, 1fr); gap: 6px;
    background: rgba(8,17,31,.92); backdrop-filter: blur(8px);
    padding: 8px 0; margin-bottom: 10px;
}
.treino-tabs a {
    text-align: center; font-size: 12px; font-weight: 800;
    padding: 9px 6px; border-radius: 10px;
    color: var(--texto-2); border: 1px solid var(--borda); background: var(--card);
}
.treino-tabs a.ativo { color: #041526; background: var(--neon); border-color: var(--neon); }
.treino-hoje-card {
    border-color: rgba(58,160,255,.45);
    background: linear-gradient(145deg, rgba(58,160,255,.14), var(--card) 42%, var(--bg-2));
}
.treino-hoje-card.status-concluido { border-color: rgba(32,214,122,.58); background: linear-gradient(145deg, rgba(32,214,122,.12), var(--card) 42%, var(--bg-2)); }
.treino-hoje-card.status-descanso { border-color: rgba(58,160,255,.45); background: linear-gradient(145deg, rgba(58,160,255,.14), var(--card) 42%, var(--bg-2)); }
.treino-hoje-card.status-pendente { border-color: rgba(255,84,112,.55); background: linear-gradient(145deg, rgba(255,84,112,.13), var(--card) 42%, var(--bg-2)); }
.treino-status-head { display: flex; gap: 12px; align-items: flex-start; }
.treino-status-icone {
    width: 46px; height: 46px; border-radius: 14px;
    display: grid; place-items: center; flex-shrink: 0;
    background: var(--card-2); border: 1px solid var(--borda); font-size: 22px;
}
.treino-kicker {
    display: block; font-size: 11px; color: var(--texto-2);
    text-transform: uppercase; font-weight: 800; letter-spacing: .4px;
}
.treino-status-head h2 { margin: 0; line-height: 1.2; }
.coach-msg {
    margin-top: 14px; padding: 12px 14px;
    border: 1px solid rgba(58,160,255,.28); border-radius: 12px;
    background: rgba(58,160,255,.08); color: #d9efff;
}
.periodizacao-box {
    display: grid; gap: 6px;
    padding: 12px 14px; border-radius: 12px;
    background: rgba(58,160,255,.08); border: 1px solid rgba(58,160,255,.24);
}
.periodizacao-box b { color: var(--texto); }
.periodizacao-box small { color: var(--texto-2); }
.treino-meta-grid {
    display: grid; grid-template-columns: repeat(2, 1fr); gap: 8px;
    margin-top: 14px;
}
.treino-meta-grid > div {
    min-height: 70px; padding: 12px; border-radius: 12px;
    background: rgba(8,17,31,.55); border: 1px solid var(--borda);
}
.treino-meta-grid b {
    display: block; color: var(--neon); font-size: 15px;
    overflow-wrap: anywhere;
}
.treino-meta-grid span {
    display: block; color: var(--texto-2); font-size: 11px;
    text-transform: uppercase; font-weight: 800; margin-top: 3px;
}
.btn-acao-principal { box-shadow: 0 0 24px rgba(58,160,255,.24); }
.recuperacao-lista { display: grid; gap: 8px; }
.recuperacao-lista label {
    display: flex; align-items: center; gap: 8px;
    padding: 10px 12px; border-radius: 12px;
    border: 1px solid var(--borda); background: var(--bg-2);
}
.semana-grid { display: grid; grid-template-columns: repeat(7, minmax(0, 1fr)); gap: 6px; }
.semana-dia {
    min-height: 78px; border-radius: 12px; padding: 9px 5px; text-align: center;
    background: var(--bg-2); border: 1px solid var(--borda);
}
.semana-dia b, .semana-dia span, .semana-dia small { display: block; }
.semana-dia b { color: var(--texto); font-size: 12px; }
.semana-dia span { color: var(--texto-2); font-size: 11px; }
.semana-dia small { color: var(--texto-2); font-size: 10px; overflow-wrap: anywhere; margin-top: 4px; }
.semana-dia.pendente, .semana-dia.reagendado { border-color: rgba(255,207,74,.35); }
.semana-dia.concluido { border-color: rgba(32,214,122,.52); background: rgba(32,214,122,.08); }
.semana-dia.faltou { border-color: rgba(255,84,112,.55); background: rgba(255,84,112,.08); }
.semana-dia.descanso { opacity: .66; }
.plano-mensal.card > summary { margin: -16px; border-radius: var(--raio); }
.detalhes-hoje { border-color: rgba(58,160,255,.28); }
.panda-metas {
    display: grid; grid-template-columns: 1fr 1fr; gap: 8px;
}
.panda-metas span {
    display: block; padding: 9px 10px; border: 1px solid var(--borda);
    border-radius: 10px; background: var(--bg-2); color: var(--texto-2); font-size: 12px;
}

/* ---------- Experiencia premium do aluno ---------- */
.missao-hoje {
    border-color: rgba(58,160,255,.44);
    background:
        linear-gradient(145deg, rgba(58,160,255,.17), rgba(34,211,238,.045) 38%, var(--card) 72%),
        var(--card);
}
.missao-grid {
    display: grid; grid-template-columns: repeat(2, minmax(0, 1fr)); gap: 8px;
}
.missao-grid > div {
    min-height: 82px; display: grid; align-content: center; gap: 4px;
    padding: 12px; border-radius: 12px; border: 1px solid var(--borda);
    background: rgba(8,17,31,.5); position: relative; overflow: hidden;
}
.missao-grid > div::after {
    content: ""; position: absolute; inset: auto 10px 10px auto;
    width: 8px; height: 8px; border-radius: 50%; background: var(--texto-2);
    opacity: .5;
}
.missao-grid > div.feito {
    border-color: rgba(32,214,122,.58); background: rgba(32,214,122,.08);
}
.missao-grid > div.feito::after {
    width: 20px; height: 20px; display: grid; place-items: center;
    content: "✓"; color: #04240f; background: var(--sucesso); opacity: 1;
    font-size: 13px; font-weight: 900;
}
.missao-grid b { color: var(--texto); font-size: 13px; }
.missao-grid small { color: var(--texto-2); font-size: 12px; line-height: 1.25; overflow-wrap: anywhere; }
.onboarding-aluno {
    position: fixed; inset: 0; z-index: 90; display: grid; place-items: center;
    padding: 18px; background: rgba(8,17,31,.88); backdrop-filter: blur(14px);
}
.onboarding-card {
    width: min(520px, 100%); max-height: calc(100vh - 36px); overflow: auto;
    border-color: rgba(58,160,255,.5);
    background: linear-gradient(145deg, rgba(58,160,255,.14), var(--card) 45%, var(--bg-2));
}
.onboarding-passos { display: grid; gap: 8px; margin-top: 14px; }
.onboarding-passos > div {
    padding: 11px 12px; border-radius: 12px; border: 1px solid var(--borda);
    background: rgba(8,17,31,.45);
}
.onboarding-passos b, .onboarding-passos small { display: block; }
.onboarding-passos b { color: var(--neon); font-size: 13px; }
.onboarding-passos small { color: var(--texto-2); font-size: 12px; }

/* ---------- Treino guiado ---------- */
.treino-guiado-top { border-color: rgba(58,160,255,.38); }
.guia-shell, .guia-exercicio, .workout-card, .exercise-card, .series-card { max-width: 100%; }
.guia-exercicio { display: none; }
.guia-exercicio.ativo { display: block; }
.guia-midia { max-height: 360px; object-fit: cover; }
.ex-gif-placeholder {
    width: 100%; min-height: 160px; border-radius: 12px; margin: 4px 0 12px;
    display: grid; place-items: center; text-align: center; padding: 18px;
    color: var(--texto-2); background: rgba(8,17,31,.6);
    border: 1px dashed rgba(58,160,255,.3);
    font-size: 13px; font-weight: 800;
}
.series-box {
    max-width: 100%;
    overflow: hidden;
    border: 1px dashed var(--borda); border-radius: 12px;
    padding: 12px; background: rgba(8,17,31,.38);
}
.serie-row {
    max-width: 100%;
    display: grid; grid-template-columns: 1fr; gap: 10px;
    align-items: stretch; margin-top: 12px;
    padding: 12px; border-radius: 14px;
    background: linear-gradient(180deg, rgba(23,41,66,.9), rgba(8,17,31,.5));
    border: 1px solid var(--borda);
}
.serie-card-head { display: flex; align-items: center; justify-content: space-between; gap: 8px 10px; min-width: 0; flex-wrap: wrap; }
.serie-card-title { display: flex; align-items: center; gap: 10px; min-width: 0; }
.serie-card-head b { font-size: 15px; }
.serie-resumo { flex: 1 1 160px; min-width: 0; color: var(--texto-2); font-size: 12px; font-weight: 800; text-align: right; overflow-wrap: anywhere; }
.serie-num {
    width: 30px; height: 30px; border-radius: 50%;
    display: grid; place-items: center; background: var(--card-2);
    border: 1px solid var(--borda); color: var(--neon); font-weight: 800;
}
.serie-field { display: grid; gap: 6px; }
.serie-field span {
    color: var(--texto); font-size: 13px; font-weight: 800;
}
.serie-field small {
    color: var(--texto-2); font-size: 12px; line-height: 1.3;
}
.serie-row input, .serie-row select {
    min-width: 0;
    width: 100%; background: var(--bg-2); color: var(--texto);
    border: 1px solid var(--borda); border-radius: 10px; padding: 10px;
}
.input-sufixo { position: relative; }
.input-sufixo input { padding-right: 42px; }
.input-sufixo small {
    position: absolute; right: 12px; top: 50%; transform: translateY(-50%);
    color: var(--texto-2); font-weight: 800; font-size: 12px;
}
.serie-row.peso-corporal .input-sufixo input { padding-right: 10px; }
.serie-row.peso-corporal .input-sufixo small { display: none; }
.serie-opcoes {
    display: grid; grid-template-columns: repeat(2, minmax(0, 1fr)); gap: 7px;
    max-width: 100%;
}
.serie-opcoes label { min-width: 0; position: relative; cursor: pointer; }
.serie-opcoes input { position: absolute; opacity: 0; width: 1px; height: 1px; margin: 0; }
.serie-opcoes span {
    display: grid; place-items: center; min-height: 38px; padding: 8px 6px;
    border-radius: 10px; background: var(--bg-2); border: 1px solid var(--borda);
    color: var(--texto-2); font-size: 11px; font-weight: 800; text-align: center;
}
.serie-sobra { grid-template-columns: repeat(4, minmax(0, 1fr)); }
.serie-opcoes input:checked + span {
    background: rgba(58,160,255,.14); border-color: var(--neon); color: var(--neon);
    box-shadow: 0 0 0 2px rgba(58,160,255,.08);
}
.serie-flags { display: grid; grid-template-columns: 1fr; gap: 8px; }
.serie-check {
    display: flex; align-items: center; justify-content: center; gap: 5px;
    min-height: 40px; padding: 8px; border-radius: 10px;
    background: var(--bg-2); border: 1px solid var(--borda);
    color: var(--texto-2); font-size: 12px; white-space: normal;
}
.serie-corporal-wrap { justify-content: flex-start; }
.serie-row .finalizar-serie { width: 100%; }
.serie-row.aguardando > :not(.serie-card-head),
.serie-row.feito > :not(.serie-card-head) { display: none; }
.serie-row.aguardando {
    border-style: dashed;
    background: linear-gradient(180deg, rgba(23,41,66,.58), rgba(8,17,31,.36));
}
.serie-row.aguardando .serie-num { color: var(--texto-2); }
.serie-row.feito { opacity: .75; }
.serie-row.feito .serie-resumo { color: var(--sucesso); }
.serie-row.feito input:disabled { cursor: not-allowed; }
.serie-row.feito .serie-num { background: var(--sucesso); color: #04240f; border-color: var(--sucesso); }
.progressao-card .info { display: grid; gap: 3px; }
.progressao-card small { display: block; }
.substituicoes-box {
    border: 1px solid rgba(58,160,255,.24);
    background: rgba(58,160,255,.06);
    border-radius: 12px; padding: 12px;
}
.guia-actions { display: grid; grid-template-columns: minmax(0, 1fr) minmax(0, 1fr); gap: 8px; }
.guia-actions .guia-proximo { grid-column: 1 / -1; }
.rest-overlay {
    position: fixed;
    inset: 0;
    z-index: 9999;
    display: none;
    align-items: center;
    justify-content: center;
    padding: 20px;
    background: rgba(0, 0, 0, .65);
}
.rest-overlay.active { display: flex; }
.rest-modal {
    width: 100%;
    max-width: 420px;
    max-height: calc(100vh - 40px);
    overflow: auto;
    background: var(--bg-2);
    border: 1px solid rgba(58,160,255,.38);
    border-radius: 24px;
    padding: 24px;
    box-shadow: 0 20px 60px rgba(0,0,0,.55);
}
.rest-modal h2 {
    margin: 0;
    text-align: center;
}
.rest-timer {
    font-size: 64px;
    font-weight: 900;
    color: var(--neon);
    text-align: center;
    line-height: 1;
    margin: 24px 0;
}
.rest-actions {
    display: grid;
    grid-template-columns: minmax(0, 1fr) minmax(0, 1fr);
    gap: 12px;
}
.timer {
    font-size: 46px; font-weight: 900; text-align: center;
    color: var(--neon); line-height: 1; margin: 10px 0 18px;
}
.checkin-pos .chip { margin-bottom: 8px; }
.resumo-premium {
    border-color: rgba(32,214,122,.52);
    background:
        linear-gradient(145deg, rgba(32,214,122,.15), rgba(58,160,255,.1) 44%, var(--card) 78%),
        var(--card);
}

@media (max-height: 640px) {
    .rest-modal {
        padding: 18px;
        max-height: calc(100vh - 40px);
    }
    .rest-timer {
        font-size: 48px;
        margin: 16px 0;
    }
}
.resumo-celebracao { text-align: center; padding: 8px 4px 2px; }
.resumo-celebracao span {
    width: 56px; height: 56px; margin: 0 auto 10px; border-radius: 18px;
    display: grid; place-items: center; background: var(--sucesso); color: #04240f;
    font-size: 32px; font-weight: 900; box-shadow: 0 0 28px rgba(32,214,122,.3);
}
.resumo-celebracao h2 { margin: 0 0 6px; }
.resumo-celebracao p { color: #dfffee; }
.concluido-pop { animation: concluidoPop .42s ease both; }
@keyframes concluidoPop {
    from { opacity: 0; transform: translateY(12px) scale(.98); }
    to { opacity: 1; transform: none; }
}
.prof-treino-hoje {
    border-top: 1px solid var(--borda); padding-top: 12px;
}
.painel-treino-stats { margin-top: 12px; }

/* ---------- Coach IA ---------- */
.coach-ia-card {
    border-color: rgba(58,160,255,.28);
    background: linear-gradient(145deg, rgba(58,160,255,.1), var(--card) 45%, var(--bg-2));
}
.coach-quick-grid { display: grid; grid-template-columns: 1fr; gap: 8px; }
.coach-quick-grid .btn { justify-content: flex-start; text-align: left; }
.coach-resposta {
    border-color: rgba(58,160,255,.38);
    animation: subir .25s ease both;
}
.coach-resposta p { line-height: 1.6; }
.ia-pensando {
    display: grid; place-items: center; text-align: center; min-height: 150px;
    border-color: rgba(58,160,255,.34);
}

/* cores por grupo muscular */
.ex-item.gm-peito  { border-left: 3px solid #3aa0ff; }
.ex-item.gm-costas { border-left: 3px solid #a78bfa; }
.ex-item.gm-perna  { border-left: 3px solid #ff7a1a; }
.ex-item.gm-ombro  { border-left: 3px solid #ffcf4a; }
.ex-item.gm-braco  { border-left: 3px solid #16e07a; }
.ex-item.gm-core   { border-left: 3px solid #22d3ee; }
.ex-group.gm-peito  { background: rgba(58,160,255,.14);  color: #3aa0ff; }
.ex-group.gm-costas { background: rgba(167,139,250,.16); color: #a78bfa; }
.ex-group.gm-perna  { background: rgba(255,122,26,.14);  color: #ff7a1a; }
.ex-group.gm-ombro  { background: rgba(255,207,74,.16);  color: #ffcf4a; }
.ex-group.gm-braco  { background: rgba(22,224,122,.14);  color: #16e07a; }
.ex-group.gm-core   { background: rgba(34,211,238,.14);  color: #22d3ee; }

/* animação de entrada dos cards de exercício */
.ex-item { animation: subir .35s ease both; }
@keyframes subir { from { opacity: 0; transform: translateY(10px); } to { opacity: 1; transform: none; } }

/* ---------- Barra de progresso simples ---------- */
.barra { background: var(--bg-2); border-radius: 999px; height: 10px; overflow: hidden; }
.barra > span { display: block; height: 100%; background: var(--neon); }

/* ---------- Diversos ---------- */
.flex { display: flex; align-items: center; gap: 10px; }
.flex-between { display: flex; align-items: center; justify-content: space-between; gap: 10px; flex-wrap: wrap; min-width: 0; }
.mt { margin-top: 16px; } .mb { margin-bottom: 16px; }
.chip { display: inline-block; font-size: 12px; padding: 4px 10px; border-radius: 999px; background: var(--card-2); border: 1px solid var(--borda); margin: 2px; }
.divisor { height: 1px; background: var(--borda); margin: 16px 0; }
.spinner { width: 22px; height: 22px; border: 3px solid rgba(255,255,255,.2); border-top-color: var(--neon); border-radius: 50%; animation: girar .8s linear infinite; display: inline-block; }
@keyframes girar { to { transform: rotate(360deg); } }

/* ---------- Dashboard profissional ---------- */
.dash-hero {
    display: grid;
    gap: 18px;
    margin-bottom: 16px;
    padding: 22px;
    border: 1px solid rgba(58,160,255,.3);
    border-radius: 22px;
    background:
        radial-gradient(520px 220px at 5% 0%, rgba(58,160,255,.18), transparent 65%),
        radial-gradient(360px 180px at 100% 100%, rgba(34,211,238,.08), transparent 70%),
        linear-gradient(145deg, var(--card), var(--bg-2));
    box-shadow: var(--sombra);
    overflow: hidden;
}
.dash-hero h1 { margin: 3px 0 7px; font-size: clamp(25px, 6vw, 36px); line-height: 1.15; }
.dash-hero p { max-width: 590px; color: var(--texto-2); }
.dash-eyebrow {
    display: inline-block;
    color: var(--neon);
    font-size: 11px;
    font-weight: 900;
    letter-spacing: .9px;
    text-transform: uppercase;
}
.dash-data { display: block; margin-top: 12px; color: var(--texto-2); font-size: 12px; }
.dash-hero-acoes { display: grid; grid-template-columns: 1fr 1fr; gap: 10px; align-self: end; }

.dash-stats { margin-bottom: 16px; }
.dash-stat {
    display: flex;
    align-items: center;
    gap: 12px;
    min-width: 0;
    box-shadow: 0 8px 24px rgba(0,0,0,.2);
    transition: transform .18s ease, border-color .18s ease, background .18s ease;
}
.dash-stat:hover { transform: translateY(-2px); border-color: rgba(58,160,255,.44); background: var(--card-2); }
.dash-stat-icone {
    display: grid;
    place-items: center;
    width: 40px;
    height: 40px;
    flex: 0 0 40px;
    border: 1px solid rgba(58,160,255,.26);
    border-radius: 12px;
    background: rgba(58,160,255,.09);
    font-size: 18px;
}
.dash-stat .num { line-height: 1; }

.dash-atalhos { display: grid; grid-template-columns: 1fr 1fr; gap: 10px; margin-bottom: 24px; }
.dash-atalho {
    display: grid;
    grid-template-columns: auto minmax(0, 1fr) auto;
    align-items: center;
    gap: 10px;
    min-width: 0;
    padding: 13px;
    border: 1px solid var(--borda);
    border-radius: 14px;
    background: linear-gradient(180deg, var(--card), var(--bg-2));
    transition: border-color .18s ease, transform .18s ease, background .18s ease;
}
.dash-atalho:hover { border-color: rgba(58,160,255,.44); background: var(--card-2); transform: translateY(-1px); }
.dash-atalho-icone { display: grid; place-items: center; width: 34px; height: 34px; border-radius: 10px; background: var(--card-2); }
.dash-atalho b, .dash-atalho small { display: block; min-width: 0; }
.dash-atalho b { font-size: 13px; }
.dash-atalho small { color: var(--texto-2); font-size: 10px; line-height: 1.25; }
.dash-atalho > span:last-child { color: var(--neon); font-size: 22px; }

.dash-secao-titulo { display: flex; align-items: end; justify-content: space-between; gap: 12px; margin: 8px 2px 12px; }
.dash-secao-titulo h2 { margin: 2px 0 0; }
.dash-prioridades { display: grid; gap: 14px; }
.dash-card-prioridade { margin: 0; }
.dash-card-cabecalho { display: flex; align-items: center; justify-content: space-between; gap: 12px; margin-bottom: 14px; }
.dash-card-cabecalho > div { display: flex; align-items: center; gap: 10px; min-width: 0; }
.dash-card-cabecalho h2 { margin: 0; }
.dash-card-icone { display: grid; place-items: center; width: 38px; height: 38px; flex: 0 0 38px; border-radius: 12px; font-size: 18px; }
.dash-card-icone.alerta { background: rgba(255,84,112,.12); }
.dash-card-icone.atencao { background: rgba(255,207,74,.12); }
.dash-card-icone.ok { background: rgba(32,214,122,.12); }
.dash-card-prioridade .lista-item { align-items: flex-start; }
.dash-card-prioridade .badge, .dash-checkins .badge { flex-shrink: 0; }
.dash-vazio { display: grid; place-items: center; gap: 6px; min-height: 126px; padding: 20px; color: var(--texto-2); text-align: center; border: 1px dashed var(--borda); border-radius: 14px; background: rgba(8,17,31,.38); }
.dash-vazio > span { color: var(--sucesso); font-size: 28px; }
.dash-checkins { margin-top: 14px; }
.dash-ver-todos { font-size: 12px; font-weight: 800; white-space: nowrap; }
.dash-checkins-grid { display: grid; gap: 0; }

.dash-manutencao { margin-top: 16px; background: transparent; }
.dash-manutencao > summary { color: var(--texto-2); background: var(--bg-2); }
.dash-manutencao-conteudo { padding: 16px 14px 14px !important; }

@media (max-width: 420px) {
    .dash-hero { padding: 18px; border-radius: 18px; }
    .dash-hero-acoes { grid-template-columns: 1fr; }
    .dash-stat { padding: 13px 11px; gap: 8px; }
    .dash-stat-icone { width: 32px; height: 32px; flex-basis: 32px; font-size: 15px; }
    .dash-stat .num { font-size: 24px; }
    .dash-stat .lbl { font-size: 11px; line-height: 1.2; }
}

/* ---------- Ficha do aluno organizada em abas ---------- */
.aluno-detalhe-tabs {
    display: grid;
    grid-template-columns: repeat(4, minmax(0, 1fr));
    gap: 8px;
    margin: 0 0 16px;
    padding: 6px;
    border: 1px solid var(--borda);
    border-radius: 14px;
    background: rgba(8,17,31,.88);
    position: sticky;
    top: 58px;
    z-index: 35;
    backdrop-filter: blur(12px);
}
.aluno-tab {
    min-width: 0;
    min-height: 44px;
    padding: 9px 8px;
    border: 1px solid transparent;
    border-radius: 10px;
    background: transparent;
    color: var(--texto-2);
    font: inherit;
    font-size: 12px;
    font-weight: 800;
    line-height: 1.2;
    cursor: pointer;
    transition: color .18s ease, background .18s ease, border-color .18s ease, transform .18s ease;
}
.aluno-tab:hover { color: var(--texto); background: var(--card-2); }
.aluno-tab:focus-visible { outline: 2px solid var(--neon); outline-offset: 2px; }
.aluno-tab.ativo {
    color: #041526;
    background: var(--neon);
    border-color: var(--neon);
    box-shadow: 0 5px 18px rgba(58,160,255,.2);
}
.aluno-tab > span { display: block; margin-bottom: 3px; font-size: 17px; }
.aluno-tab-painel { min-width: 0; }
.aluno-tabs-ativa .aluno-tab-painel:not(.ativo) { display: none; }
.aluno-tabs-ativa .aluno-tab-painel.ativo { animation: alunoPainelEntrar .22s ease both; }
@keyframes alunoPainelEntrar { from { opacity: 0; transform: translateY(5px); } to { opacity: 1; transform: none; } }

/* ---------- Telas bem pequenas (celulares estreitos) ---------- */
@media (max-width: 380px) {
    .form-row { grid-template-columns: 1fr; }
    .hero h1 { font-size: 28px; }
    .stat .num { font-size: 24px; }
    .missao-grid { grid-template-columns: 1fr; }
    .semana-grid { gap: 4px; }
    .semana-dia { padding: 7px 3px; }
    .bn-item { font-size: 9px; }
    .bn-icone { font-size: 17px; }
    .aluno-detalhe-tabs { gap: 4px; padding: 4px; }
    .aluno-tab { padding: 8px 3px; font-size: 10px; }
    .aluno-tab > span { font-size: 15px; }
    .dash-atalhos { grid-template-columns: 1fr; }
}

/* ---------- Telas maiores ---------- */
@media (min-width: 720px) {
    .grid-stats { grid-template-columns: repeat(4, 1fr); }
    .grid-2 { grid-template-columns: 1fr 1fr; }
    .beneficios { grid-template-columns: 1fr 1fr; }
    .bottom-nav { display: none; }     /* desktop usa topbar */
    .conteudo { padding-bottom: 40px; }
    .pwa-install { left: auto; right: 20px; width: 360px; bottom: 20px; }
    .treino-meta-grid { grid-template-columns: repeat(4, 1fr); }
    .ex-stats { grid-template-columns: repeat(4, minmax(0, 1fr)); }
    .guia-actions { grid-template-columns: 1fr 1fr 1.4fr; }
    .guia-actions .guia-proximo { grid-column: auto; }
    .coach-quick-grid { grid-template-columns: repeat(2, 1fr); }
    .serie-row { grid-template-columns: 1fr 1fr; }
    .serie-card-head, .serie-full, .serie-flags, .serie-row .finalizar-serie { grid-column: 1 / -1; }
    .serie-flags { grid-template-columns: 1fr 1fr; }
    .serie-opcoes { grid-template-columns: repeat(5, minmax(0, 1fr)); }
    .serie-sobra { grid-template-columns: repeat(4, minmax(0, 1fr)); }
    .dash-hero { grid-template-columns: minmax(0, 1fr) 280px; padding: 28px; }
    .dash-atalhos { grid-template-columns: repeat(4, minmax(0, 1fr)); }
    .dash-prioridades { grid-template-columns: 1fr 1fr; align-items: start; }
    .dash-checkins-grid { grid-template-columns: 1fr 1fr; gap: 0 10px; }
}

@media (prefers-reduced-motion: reduce) {
    html { scroll-behavior: auto; }
    *, *::before, *::after { animation-duration: .01ms !important; animation-iteration-count: 1 !important; transition-duration: .01ms !important; }
}

/* ---------- Impressão (PDF) ---------- */
@media print {
    .topbar, .bottom-nav, .pwa-install, .btn, .no-print { display: none !important; }
    .aluno-detalhe-tabs { display: none !important; }
    .aluno-tab-painel { display: block !important; }
    body { background: #fff; color: #000; }
    .card { box-shadow: none; border: 1px solid #ccc; background: #fff; color: #000; }
    .conteudo { padding: 0; max-width: 100%; }
}