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16px;background:var(--surface2);border-radius:12px;max-width:95%;font-size:14px;line-height:1.6}.message.user{align-self:flex-end;background:var(--blue-soft)}#toast{display:none;position:fixed;bottom:112px;left:50%;transform:translateX(-50%);padding:14px 18px;border-radius:11px;background:var(--ink);color:var(--bg);font-size:14px;z-index:100;max-width:90%;box-shadow:0 5px 25px #0003}#toast.show{display:block}.sr-only{position:absolute;width:1px;height:1px;overflow:hidden;clip:rect(0,0,0,0)}.report{display:none}.warn{color:var(--red)}@media(min-width:1100px){.app-top{padding-top:50px}.content{padding-top:15px}.week-section{max-width:100%}.date-item{min-height:85px}.training-home{gap:40px}.app-nav{bottom:24px}}@media(max-width:780px){.app-frame{max-width:600px}.app-top{padding:28px 22px 19px}.content{padding:5px 22px 150px}.training-home,.grid-main,.history-grid{grid-template-columns:1fr}.training-home{gap:23px}.week-section{margin-bottom:24px}.week-caption{margin-bottom:10px}.date-strip{gap:6px}.date-item{background:transparent;min-height:80px;border-radius:12px;padding:10px 3px 6px}.date-item strong{font-size:18px}.date-item>span{font-size:12px}.section-heading{margin-bottom:11px;min-height:32px}.today-card{padding:18px 20px 20px}.routine-exercises{display:none}.today-card h2{font-size:24px}.today-card>.btn{margin-top:22px}.today-card>.progress+.btn{margin-top:0}.today-card .session-progress-caption{margin-top:20px}.routine-meta{margin-top:8px}.coach-shortcut{padding:18px 0 0}.routine-list{padding:0 15px}.routine-open{padding:17px 0}.routine-open small>span{display:inline}.routine-row .routine-symbol{width:34px;height:36px;background:none}.routine-row .routine-open{gap:10px}.create-routine{min-height:65px}.weekly-note{margin-top:15px}.program-list{grid-template-columns:1fr}.stats{grid-template-columns:1fr 1fr;gap:10px}.stat{padding:17px}.page-head{margin:5px 0 24px;align-items:flex-start}.page-head h1{font-size:26px}.page-head>.btn{font-size:13px;padding:11px 13px}.panel-head,.panel-body{padding:18px}.panel-head{flex-wrap:wrap}.app-nav{bottom:0;left:0;transform:none;width:100%;border-left:0;border-right:0;border-bottom:0;border-radius:0;padding:9px 10px calc(9px + env(safe-area-inset-bottom));box-shadow:none}.nav-icon{height:30px;min-width:60px}.resume-bar{bottom:calc(81px + env(safe-area-inset-bottom));width:calc(100% - 28px)}.set-table th:first-child,.set-table td:first-child{width:72px}.set-table th:last-child,.set-table td:last-child{width:46px}.set-table td,.set-table th{padding-left:3px;padding-right:3px}.set-check{width:39px;height:46px}.set-table input{font-size:17px}.session-primary-actions{gap:6px}.session-primary-actions>.btn{font-size:13px;padding:12px 11px}.session-layout .panel-head{padding:6px 0 18px;flex-wrap:nowrap}.session-layout .panel-head h2{font-size:22px}.session-switch>.btn{font-size:14px}.session-switch>.btn:first-child{padding:10px 12px}.last-reference{font-size:13px}.settings-row input,.settings-row select{max-width:130px}.settings-row{gap:12px}.library-grid{grid-template-columns:1fr}dialog{width:100%;max-height:91dvh;border-radius:22px 22px 0 0;margin:auto 0 0;border-bottom:0;max-width:none;padding-bottom:env(safe-area-inset-bottom)}.dialog-head{padding:13px 20px}.dialog-body{padding:20px}.form-grid{gap:12px}.list-edit .row-left{flex:1 1 100%}.list-edit .feature-actions{justify-content:flex-end;width:100%}.list-edit .row{gap:7px}.list-edit .iconbtn{height:38px;min-height:38px}.catalog-row b{font-size:15px}.content.view-exercises{padding-top:5px}.rest{gap:9px;padding:13px}.rest>.btn{font-size:12px;padding:9px 10px}.rest strong{font-size:24px}#toast{bottom:calc(100px + env(safe-area-inset-bottom))}.app-top{padding-top:calc(25px + env(safe-area-inset-top))}}@media(max-width:360px){.app-top{padding-left:16px;padding-right:16px}.content{padding-left:16px;padding-right:16px}.header-controls{gap:2px}.app-top h1{font-size:25px}.date-strip{gap:3px}.form-grid{grid-template-columns:1fr}.session-primary-actions>.btn{width:100%}.set-kind{font-size:11px}.set-table th:first-child,.set-table td:first-child{width:65px}.app-nav button{font-size:11px}.today-card .tag{font-size:12px}.settings-row{flex-wrap:wrap}.settings-row input,.settings-row select{max-width:100%}}@media(prefers-reduced-motion:reduce){*{scroll-behavior:auto!important;transition:none!important}}@media print{body{background:white;color:black}.app-frame,dialog,#toast{display:none!important}.report{display:block;padding:20px}.report table{width:100%;border-collapse:collapse}.report th,.report td{border-bottom:1px solid #ddd;padding:10px;text-align:left}}
/* ---- correcoes de alinhamento ---- */
.catalog-row>span:nth-child(2),.coach-shortcut>span:nth-child(2),.resume-bar>span:nth-child(2),.switcher-row>span:nth-child(2),.routine-open>span:last-child{min-width:0}
.catalog-row b,.catalog-row small,.switcher-row b,.switcher-row small,.resume-bar b,.resume-bar small,.coach-shortcut b,.coach-shortcut small{overflow-wrap:anywhere}
.catalog-row>.ico,.coach-shortcut>.ico,.switcher-row>.ico{flex-shrink:0}
.resume-bar strong{flex-shrink:0;white-space:nowrap}
.app-nav button>span:last-child{white-space:nowrap;overflow:hidden;text-overflow:ellipsis;max-width:100%}
.section-heading .btn,.week-caption .btn{margin-right:0}
.page-head>.btn{align-self:flex-start}
.filter-pills{overflow-x:auto;padding-bottom:2px;scrollbar-width:none;-ms-overflow-style:none}
.filter-pills::-webkit-scrollbar{display:none}
.filter-pills .btn{flex:0 0 auto;white-space:nowrap}
.settings-row>div{min-width:0}
.settings-row h3{line-height:1.4}
.last-reference>b{flex-shrink:0}
.last-reference p{text-align:right;min-width:0;overflow-wrap:anywhere}
.rest strong{line-height:1;display:inline-flex;align-items:center}
.set-table small,.set-kind{display:block}
.stat strong span{margin-left:3px;letter-spacing:0}
.stat-head>span{overflow-wrap:anywhere}
.calendar-title h3{min-width:0;overflow-wrap:anywhere}
.chart-labels>span{flex:1;text-align:center}
.chart-labels>span:first-child{text-align:left}
.chart-labels>span:last-child{text-align:right}
.message{overflow-wrap:anywhere}
.data-table td,.data-table th{vertical-align:middle}
.dialog-head h2{min-width:0;overflow-wrap:anywhere}
.exercise-detail-copy{min-width:0}
.program-entry h2{overflow-wrap:anywhere}
.today-card h2{overflow-wrap:anywhere}
.today-card-top>.tag{padding-top:5px}
html{scroll-behavior:smooth}

/* ---- animacoes ---- */
@keyframes il-fade-up{from{opacity:0;transform:translate3d(0,14px,0)}to{opacity:1;transform:none}}
@keyframes il-fade{from{opacity:0}to{opacity:1}}
@keyframes il-slide-down{from{opacity:0;transform:translate3d(0,-10px,0)}to{opacity:1;transform:none}}
@keyframes il-pop{from{opacity:0;transform:scale(.92)}to{opacity:1;transform:none}}
@keyframes il-toast-in{from{opacity:0;transform:translate(-50%,14px)}to{opacity:1;transform:translate(-50%,0)}}
@keyframes il-sheet-in{from{opacity:0;transform:translate3d(0,26px,0)}to{opacity:1;transform:none}}
@keyframes il-pulse{0%,100%{opacity:1}50%{opacity:.55}}
@keyframes il-shimmer{from{background-position:-140% 0}to{background-position:240% 0}}

.app-top>div>h1,.app-top .back-link{animation:il-slide-down .38s cubic-bezier(.22,.61,.36,1) both}
.app-top>div>p{animation:il-slide-down .44s cubic-bezier(.22,.61,.36,1) .06s both}
.page-head h1{animation:il-slide-down .38s cubic-bezier(.22,.61,.36,1) both}
.page-head p,.eyebrow{animation:il-fade .5s ease .1s both}
.view-enter .today-card,.view-enter .rest-day{animation:il-fade-up .46s cubic-bezier(.22,.61,.36,1) both}

.il-reveal{opacity:0;transform:translate3d(0,16px,0)}
.il-reveal.il-in{animation:il-fade-up .5s cubic-bezier(.22,.61,.36,1) forwards;animation-delay:var(--il-d,0ms)}
.il-reveal.il-pop.il-in{animation-name:il-pop;animation-duration:.4s}

.btn,.date-item,.routine-symbol,.nav-icon,.profile-button,.set-check,.library-item,.catalog-row,.switcher-row,.cal-cell,.progress span,.stat{transition:transform .18s cubic-bezier(.22,.61,.36,1),background-color .2s ease,color .2s ease,border-color .2s ease,opacity .2s ease,filter .2s ease}
.progress span{transition:width .55s cubic-bezier(.22,.61,.36,1)}
.btn:active,.library-item:active,.date-item:active,.catalog-row:active,.switcher-row:active{transform:scale(.975)}
.app-nav button.active .nav-icon{animation:il-pop .32s cubic-bezier(.22,.61,.36,1)}
.date-item.selected{animation:il-pop .3s cubic-bezier(.22,.61,.36,1)}
.set-table tr.done .set-check{animation:il-pop .3s cubic-bezier(.22,.61,.36,1)}
.stat:hover,.library-item:hover{transform:translateY(-2px)}
#toast.show{animation:il-toast-in .32s cubic-bezier(.22,.61,.36,1)}
dialog[open]{animation:il-pop .3s cubic-bezier(.22,.61,.36,1)}
dialog[open]::backdrop{animation:il-fade .3s ease}
.rest strong{animation:il-pulse 2s ease-in-out infinite}
.message{animation:il-fade-up .34s cubic-bezier(.22,.61,.36,1) both}
.badge[data-sync]{transition:color .25s ease,background-color .25s ease}
.il-busy{background:linear-gradient(90deg,transparent,var(--surface2),transparent);background-size:220% 100%;animation:il-shimmer 1.1s linear infinite}

@media(max-width:780px){dialog[open]{animation:il-sheet-in .34s cubic-bezier(.22,.61,.36,1)}}
@media(prefers-reduced-motion:reduce){*,*::before,*::after{animation:none!important;transition:none!important}html{scroll-behavior:auto}.il-reveal{opacity:1;transform:none}}
.resume-bar{touch-action:pan-y;cursor:grab;user-select:none;-webkit-user-select:none;will-change:transform,opacity}
.resume-bar:active{cursor:grabbing}
.resume-bar.resume-out{transition:transform .2s ease,opacity .2s ease;opacity:0;transform:translate(-50%,90px)}
.resume-bar::after{content:'';position:absolute;left:50%;bottom:5px;width:34px;height:3px;border-radius:3px;background:var(--line);transform:translateX(-50%);opacity:.85;pointer-events:none}
.resume-bar{position:fixed;padding-bottom:15px}
@media(prefers-reduced-motion:reduce){.resume-bar.resume-out{transition:none}}
/* ---- demonstração do exercício ---- */
.demo{position:relative;margin:0 0 18px;border-radius:14px;overflow:hidden;background:var(--surface2);border:1px solid var(--line);aspect-ratio:3/2;max-width:340px}
.demo.demo-wide{max-width:100%;margin-bottom:16px}
.demo img{position:absolute;inset:0;width:100%;height:100%;object-fit:cover;display:block}
.demo .demo-b{animation:demo-swap 2.6s ease-in-out infinite}
.demo figcaption{position:absolute;left:9px;bottom:9px;padding:3px 9px;border-radius:20px;font-size:11px;letter-spacing:.3px;background:#0009;color:#fff;backdrop-filter:blur(4px)}
@keyframes demo-swap{0%,38%{opacity:0}50%,88%{opacity:1}100%{opacity:0}}
@media(max-width:780px){.demo{max-width:100%}}

/* ---- pareamento ---- */
.pair-note{display:flex;align-items:flex-start;gap:11px;padding:12px 14px;margin-bottom:16px;border-radius:12px;background:var(--surface2);border:1px solid var(--line)}
.pair-note .ico{margin-top:2px;color:var(--accent);flex-shrink:0}
.pair-note b{display:block;font-size:14px;font-weight:600;overflow-wrap:anywhere}
.pair-note small{display:block;margin-top:3px}

/* ---- banner de bloco ---- */
.block-banner{display:flex;align-items:center;justify-content:space-between;gap:16px;flex-wrap:wrap;padding:18px 20px;margin:0 0 22px;border-radius:15px;background:var(--surface);border:1px solid var(--line)}
.block-banner.due{border-color:var(--accent);background:color-mix(in srgb,var(--accent) 9%,var(--surface))}
.block-copy{min-width:0;flex:1}
.block-copy h2{font-size:16px;margin:5px 0 4px;overflow-wrap:anywhere}
.block-copy small{display:block}
.block-banner .btn{flex-shrink:0}
@media(max-width:780px){.block-banner{padding:16px}.block-banner .btn{width:100%}}

/* ================= DESKTOP: app shell com barra lateral ================= */
.nav-brand{display:none}
.session-split{display:block}

@media(min-width:1080px){
 .app-frame{max-width:none;margin:0 0 0 238px}
 .app-top{max-width:1200px;padding:34px 44px 18px}
 .content{max-width:1200px;padding:8px 44px 72px}

 /* barra lateral fixa */
 .app-nav{top:0;bottom:0;left:0;width:238px;height:100dvh;transform:none;flex-direction:column;
  align-items:stretch;justify-content:flex-start;gap:4px;padding:26px 16px;border:0;
  border-right:1px solid var(--line);border-radius:0;box-shadow:none;background:var(--surface)}
 .nav-brand{display:block;font-size:13px;font-weight:700;letter-spacing:2.4px;color:var(--muted);
  padding:4px 14px 22px}
 .app-nav button{flex:0 0 auto;flex-direction:row;justify-content:flex-start;align-items:center;
  gap:13px;width:100%;padding:11px 14px;border-radius:11px;font-size:14.5px;line-height:1.4;text-align:left}
 .app-nav button>span:last-child{max-width:none}
 .app-nav .nav-icon{width:34px;height:34px;border-radius:10px;flex-shrink:0}
 .app-nav .ico{width:19px;height:19px}
 .app-nav button:hover{background:var(--surface2);color:var(--ink)}
 .app-nav button.active{background:var(--surface2)}

 /* sessão em duas colunas */
 .view-session{max-width:1200px}
 .session-split{display:grid;grid-template-columns:340px minmax(0,1fr);gap:34px;align-items:start}
 .session-aside{position:sticky;top:26px}
 .session-aside .demo{max-width:100%;margin-bottom:16px}
 .session-main{min-width:0}
 .session-main .table-wrap{margin-top:0}
 .set-table{font-size:15px;margin-top:0}
 .set-table td{padding:14px 7px}
 .set-table input{min-height:46px}
 .session-main .rest{position:sticky;bottom:16px;z-index:5;background:var(--surface);
  border:1px solid var(--line);border-radius:13px;padding:12px 16px;margin-top:20px}

 /* mais colunas onde sobra espaço */
 .library-grid{grid-template-columns:repeat(3,1fr)}
 .routine-list,.catalog-rows{border-radius:14px}
 .filter-pills{gap:10px}

 /* barra de continuar treino no canto */
 .resume-bar{left:auto;right:36px;bottom:28px;transform:none;width:370px}
 .resume-bar:hover{border-color:var(--accent)}
 #toast{left:calc(50% + 119px)}

 /* diálogos maiores */
 dialog{width:min(720px,calc(100% - 60px))}

 /* respostas a mouse */
 .program-entry:hover,.date-item:hover{border-color:var(--line-strong,var(--accent))}
 .row:hover,.catalog-row:hover,.switcher-row:hover{background:var(--surface2)}
 .cal-cell:hover{background:var(--surface2)}
}

@media(min-width:1500px){
 .app-top,.content{max-width:1360px}
 .program-list{grid-template-columns:repeat(3,1fr)}
 .session-split{grid-template-columns:380px minmax(0,1fr)}
 .view-session{max-width:1360px}
}

@media(min-width:1080px) and (max-width:1240px){
 .training-home,.grid-main{grid-template-columns:1fr}
 .program-list{grid-template-columns:1fr 1fr}
}
.rir-btn{width:100%;min-width:0;min-height:48px;background:var(--surface);border:1px solid var(--line);border-radius:8px;color:var(--ink);font-size:17px;font-weight:600;font-variant-numeric:tabular-nums}
.rir-btn:disabled{opacity:.65}
.rir-modal-grid{display:grid;grid-template-columns:repeat(4,1fr);gap:8px}
.rir-modal-grid .rir-opt{min-height:56px;background:var(--surface);border:1px solid var(--line);border-radius:10px;color:var(--muted);font-size:18px;font-weight:600;font-variant-numeric:tabular-nums;transition:transform .18s cubic-bezier(.22,.61,.36,1),background-color .2s ease,color .2s ease,border-color .2s ease}
.rir-modal-grid .rir-opt.active{background:var(--accent);color:var(--bg);border-color:transparent}
.set-table th:nth-child(4),.set-table td:nth-child(4){width:60px}