@import url('https://fonts.googleapis.com/css2?family=DM+Sans:wght@400;500;600;700;800&family=Manrope:wght@400;500;600;700;800&display=swap');
:root{--ink:#18303a;--muted:#65767c;--mint:#007f6e;--mint-light:#e0f5eb;--border:#dfe8e5;--bg:#f5f8f7;--white:#fff;--red:#b93f42;--yellow:#fff1d6;--shadow:0 12px 35px #173d2f0a}*{box-sizing:border-box}html{scroll-behavior:smooth}body{margin:0;background:var(--bg);color:var(--ink);font-family:'DM Sans',system-ui,sans-serif;font-size:15px;line-height:1.52}button,input,textarea,select{font:inherit}button{cursor:pointer}button:disabled{opacity:.5;cursor:not-allowed}a{color:var(--mint)}h1,h2,h3,p{margin:0}h1,h2,h3{line-height:1.22;font-family:Manrope,system-ui,sans-serif;letter-spacing:-.028em}h1{font-size:clamp(28px,4vw,40px)}h2{font-size:clamp(20px,2.5vw,26px)}h3{font-size:17px}.muted{color:var(--muted)}.small{font-size:13px}.tiny{font-size:11px}.bold{font-weight:800}.stack{display:grid;gap:12px}.row{display:flex;gap:12px;align-items:center}.between{justify-content:space-between}.wrap{flex-wrap:wrap}.grow{flex:1}.pills{display:flex;gap:8px;flex-wrap:wrap}.pill{display:inline-flex;padding:5px 11px;border-radius:100px;font-size:12px;font-weight:800;background:#e7f3ef;color:#18624c}.pill.warn{background:#fff1d6;color:#85500b}.pill.red{background:#ffeded;color:#ac3437}.pill.gray{background:#ebeeee;color:#536063}.surface{background:white;border:1px solid var(--border);border-radius:19px;padding:20px;box-shadow:var(--shadow)}.btn{display:inline-flex;justify-content:center;align-items:center;gap:8px;min-height:43px;border-radius:12px;border:1px solid transparent;padding:10px 16px;font-weight:800;color:#fff;background:var(--mint);transition:transform .15s,background .15s;text-decoration:none}.btn:hover:not(:disabled){transform:translateY(-1px);background:#006755}.btn.secondary{background:#ecf6f3;color:#096d5d}.btn.secondary:hover{background:#d8f0e8}.btn.outline{background:white;color:var(--ink);border-color:#d5e1db}.btn.outline:hover{background:#f3f8f5}.btn.danger{background:#fbe9e8;color:#a33036}.btn.small{min-height:34px;padding:7px 10px;font-size:12px;border-radius:9px}.btn.full{width:100%}.form-field{display:grid;gap:6px}.form-field label,.label{font-size:13px;font-weight:800;color:#3a5359}.form-field input,.form-field select,.form-field textarea,input[type=date],input[type=number]{width:100%;border:1px solid #cfdbd6;border-radius:11px;padding:10px 12px;background:#fff;color:var(--ink);outline:none;min-height:43px}.form-field input:focus,.form-field select:focus,.form-field textarea:focus{border-color:var(--mint);box-shadow:0 0 0 3px #11947c22}.form-field textarea{min-height:90px;resize:vertical}.check{display:flex;align-items:flex-start;gap:9px;font-size:14px}.check input{width:17px;height:17px;accent-color:var(--mint);margin-top:3px;flex-shrink:0}.alert{padding:13px 15px;border-radius:13px;background:#fff5e7;border:1px solid #f3dab2;color:#754f0b;font-size:14px}.alert.red{background:#fff0f0;color:#9c3435;border-color:#f5c7c7}.alert.green{background:#eaf9f0;color:#245d44;border-color:#c9e9d4}.progress{height:9px;background:#e7eeea;border-radius:100px;overflow:hidden}.progress>i{height:100%;display:block;background:linear-gradient(90deg,#079780,#67cba1);border-radius:100px}.loading-screen{min-height:100vh;display:grid;place-items:center;color:var(--muted)}.auth-screen{min-height:100vh;display:grid;grid-template-columns:minmax(360px,.9fr) 1.1fr}.auth-side{background:#152e37;color:#e4faf1;padding:clamp(30px,7vw,85px);display:flex;flex-direction:column;justify-content:space-between;gap:30px;position:relative;overflow:hidden}.auth-side:before{content:'';width:550px;height:550px;border-radius:50%;border:100px solid #55dba514;position:absolute;right:-280px;bottom:-230px}.auth-tag{display:inline-flex;color:#abecd6;border:1px solid #abecd666;padding:7px 12px;border-radius:50px;font-size:12px;font-weight:800;margin-bottom:25px}.auth-side h1{color:white;font-size:clamp(34px,5vw,54px);max-width:520px}.auth-side p{color:#b2d2cb;max-width:480px;font-size:17px;margin-top:20px}.brand{font-family:Manrope,sans-serif;font-size:22px;font-weight:900;display:flex;gap:10px;align-items:center;letter-spacing:-.05em}.brand-logo{display:inline-grid;place-items:center;width:38px;height:38px;border-radius:13px;background:linear-gradient(135deg,#19b394,#90ecc6);color:#102e2e;font-size:23px}.auth-main{padding:34px 24px;display:grid;place-items:center}.auth-card{width:min(450px,100%);padding:26px}.auth-card h2{margin-bottom:8px}.auth-card .stack{margin-top:22px}.auth-footer{margin-top:20px;color:#87959a;font-size:12px;line-height:1.5}.app-layout{display:grid;grid-template-columns:248px minmax(0,1fr);min-height:100vh}.sidebar{background:#152e37;color:#c0d5d1;padding:26px 17px;display:flex;flex-direction:column;gap:33px;position:sticky;top:0;height:100vh}.sidebar .brand{color:white;font-size:19px}.nav{display:grid;gap:7px}.navbtn{width:100%;text-align:left;background:transparent;color:#c2d4d1;display:flex;align-items:center;gap:13px;border:0;border-radius:12px;padding:13px 15px;font-weight:800}.navbtn:hover,.navbtn.active{background:#d6ffec19;color:#fff}.navbtn.active{background:linear-gradient(90deg,#07917a,#057460)}.navbtn .symbol{width:23px;text-align:center;font-size:19px}.sidebar-footer{margin-top:auto;border-top:1px solid #ffffff20;padding-top:14px;display:grid;gap:10px}.app-main{min-width:0;max-width:1500px;width:100%;margin:auto;padding:27px clamp(18px,3vw,40px) 90px}.topbar{display:flex;align-items:center;justify-content:space-between;gap:15px;margin-bottom:25px}.topbar .subtitle{color:var(--muted);font-size:13px}.avatar{border:0;border-radius:13px;background:#e2f5ec;display:flex;align-items:center;gap:9px;padding:8px 13px;color:#175747;font-weight:800}.hero{background:linear-gradient(125deg,#17343b,#246e5a);border-radius:22px;padding:28px;color:white;display:flex;justify-content:space-between;gap:20px;align-items:center;min-height:175px;overflow:hidden;position:relative}.hero:after{content:'';position:absolute;border:3px solid #ffffff1d;width:360px;height:360px;border-radius:50%;right:-65px;top:-85px}.hero-content{position:relative;z-index:1;max-width:650px}.hero h1{font-size:clamp(25px,3vw,37px);margin:9px 0}.hero p{color:#d2eee2}.hero-emoji{font-size:100px;z-index:1;opacity:.75;transform:rotate(-7deg)}.section-header{display:flex;justify-content:space-between;align-items:center;gap:15px;margin:26px 0 14px}.section-header h2{font-size:21px}.stats{display:grid;grid-template-columns:repeat(4,minmax(0,1fr));gap:12px;margin:16px 0}.stat{padding:18px;min-height:120px}.stat .stat-icon{font-size:25px;display:block;margin-bottom:6px}.stat strong{display:block;font:800 25px Manrope,sans-serif;letter-spacing:-.06em;margin-bottom:4px}.stat span:last-child{color:var(--muted);font-size:12px}.grid-2{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:16px}.grid-3{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:16px}.grid-4{display:grid;grid-template-columns:repeat(4,minmax(0,1fr));gap:16px}.feature-card{overflow:hidden;padding:0}.feature-card>img{width:100%;height:185px;object-fit:cover;display:block}.feature-card>.pad{padding:19px}.feature-card h3{margin:7px 0}.feature-card p{color:var(--muted);font-size:13px;min-height:36px}.exercise-grid{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:16px;align-items:stretch}.exercise-card{overflow:hidden;padding:0;display:flex;flex-direction:column;height:100%;min-height:100%}.exercise-media{aspect-ratio:16/9;background:#f5f5f5;overflow:hidden}.exercise-card img{width:100%;height:100%;object-fit:cover;background:#f5f5f5;display:block}.exercise-content{padding:15px;flex:1;display:flex;flex-direction:column;gap:8px}.exercise-card h3{min-height:48px;display:flex;align-items:flex-start}.exercise-card p{color:var(--muted);font-size:13px}.exercise-guide{min-height:74px}.exercise-actions{display:grid;grid-template-columns:1fr 1fr;gap:8px;margin-top:auto;padding-top:4px}.exercise-actions .btn{width:100%}.exercise-detail-layout{display:grid;grid-template-columns:minmax(0,1.1fr) minmax(280px,.9fr);gap:18px}.exercise-detail-media,.exercise-detail-info{display:flex;flex-direction:column;gap:14px}.detail-image{width:100%;border-radius:14px;aspect-ratio:16/9;object-fit:cover;border:1px solid var(--border)}.video-box{border:1px solid var(--border);border-radius:16px;padding:14px;background:#fbfdfc}.video-head{display:flex;justify-content:space-between;gap:10px;align-items:center;margin-bottom:10px;flex-wrap:wrap}.detail-video{width:100%;border-radius:12px;background:#0f1b1d;min-height:220px}.video-placeholder{margin-top:10px;padding:12px;border-radius:12px;background:#f3f8f6;border:1px dashed #bfd4cd}.step-list{padding-left:18px;display:grid;gap:8px;color:#30464c}.step-list li::marker{font-weight:800;color:#087f6a}.day-list{display:grid;gap:9px}.day-item{display:flex;align-items:center;justify-content:space-between;gap:10px;border:1px solid #e4ece9;padding:12px;border-radius:13px}.day-item strong{font-size:13px}.day-item p{font-size:12px;color:var(--muted)}.day-item .day-num{background:#e2f5e9;color:#166e57;font-weight:800;border-radius:10px;padding:8px;min-width:36px;text-align:center}.tabs{display:flex;gap:8px;flex-wrap:wrap;margin:16px 0}.tab{border:1px solid #d5e6df;background:white;border-radius:10px;padding:9px 14px;color:var(--ink);font-weight:800}.tab.active{background:var(--mint);color:white;border-color:var(--mint)}.result-list{display:grid;gap:10px}.result-row{padding:13px 15px;border:1px solid var(--border);border-radius:14px;background:white;display:flex;align-items:center;gap:10px;justify-content:space-between}.result-row small{color:var(--muted);display:block}.result-row strong{font-weight:800}.empty{padding:30px;text-align:center;border:1px dashed #bfceca;background:#fff;border-radius:16px;color:#71817e}.notice-list{display:grid;gap:12px}.notice-list .surface{padding:16px}.notice-list p{color:var(--muted);font-size:14px;margin-top:5px}.chartbox{width:100%;overflow:hidden}.chartbox svg{display:block;width:100%;max-height:240px}.form-grid{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:13px}.metric-line{display:flex;gap:20px;flex-wrap:wrap;margin:12px 0;color:#47616b}.metric-line strong{color:var(--ink)}.mobile-nav{display:none}.demo-banner{background:#fff4d9;border:1px solid #f7dfab;color:#705312;padding:10px 15px;border-radius:12px;font-size:13px;margin-bottom:17px}.login-tabs{display:flex;gap:5px;background:#f1f6f3;padding:4px;border-radius:13px}.login-tabs button{border:0;background:transparent;flex:1;border-radius:10px;padding:9px;font-weight:800;color:#526966}.login-tabs button.active{background:white;color:#087e69;box-shadow:0 2px 8px #0000000b}.modal-overlay{position:fixed;z-index:40;inset:0;background:#071c21ad;display:grid;place-items:center;padding:18px;overflow:auto}.modal-card{background:white;border-radius:19px;padding:24px;width:min(540px,100%);max-height:95vh;overflow-y:auto;box-shadow:0 40px 80px #081a2033}.modal-card h2{margin-bottom:8px}.modal-card .stack{margin-top:16px}.modal-close{border:0;background:#f0f4f3;border-radius:9px;font-size:20px;width:35px;height:35px}.range-field{display:flex;align-items:center;gap:14px}.range-field input{flex:1;accent-color:var(--mint)}#toast{position:fixed;right:17px;bottom:20px;z-index:80;background:#193c37;color:white;max-width:390px;padding:0;border-radius:12px;box-shadow:0 9px 30px #092b2533;font-size:13px}#toast.show{padding:13px 18px}.profile-head{background:linear-gradient(125deg,#e8f6ee,#f2faf6);padding:18px;border-radius:14px}.muted-line{border:0;border-top:1px solid var(--border);margin:16px 0}.flag-list{display:grid;gap:10px}.flag-list label{display:flex;align-items:flex-start;gap:10px;font-size:14px}.flag-list input{margin-top:5px;accent-color:var(--mint)}.onboard{max-width:900px;margin:0 auto}.onboard h1{margin:12px 0}.onboard .surface{padding:24px}.first-banner{background:#f0f8f3;padding:14px;border-radius:12px;font-size:13px;color:#4f6659}.warning-card{border-left:4px solid #dd9e36}.critical-card{border-left:4px solid #c03939}.two-column-page{display:grid;grid-template-columns:minmax(0,1.5fr) minmax(260px,.8fr);gap:18px}.log-details{font-size:13px;color:#526569}.week-tracker{display:grid;grid-template-columns:repeat(8,1fr);gap:5px;margin:15px 0}.week-dot{border:0;border-radius:8px;background:#edf3ee;color:#84928d;height:37px;font-size:12px;font-weight:800}.week-dot.past{background:#d4f0df;color:#21815f}.week-dot.now{background:#087f6a;color:white}.week-dot.future{opacity:.65}.privacy-note{font-size:12px;color:var(--muted);line-height:1.5}.test-badge{background:#fff0d8;color:#87540b;padding:2px 7px;font-size:10px;font-weight:800;border-radius:6px}.separator{height:1px;background:#e3e9e7;margin:18px 0}.image-fallback{background:linear-gradient(115deg,#e2f6e5,#d4ece9)}
@media(max-width:1100px){.app-layout{grid-template-columns:206px 1fr}.sidebar .brand{font-size:17px}.grid-3{grid-template-columns:repeat(2,minmax(0,1fr))}.grid-4{grid-template-columns:repeat(2,minmax(0,1fr))}.exercise-grid{grid-template-columns:repeat(2,minmax(0,1fr))}.exercise-detail-layout{grid-template-columns:1fr}}
@media(max-width:780px){.sidebar{display:none}.app-layout{display:block}.app-main{padding:18px 14px 100px}.mobile-nav{display:grid;grid-template-columns:repeat(6,1fr);position:fixed;z-index:30;bottom:0;left:0;right:0;background:white;border-top:1px solid var(--border);padding:7px 5px max(7px,env(safe-area-inset-bottom));box-shadow:0 -12px 28px #15332216}.mobile-nav button{border:0;background:transparent;color:#71837f;font-size:9px;font-weight:800;display:grid;justify-items:center;gap:2px;padding:5px 1px;min-width:0}.mobile-nav button span{font-size:20px}.mobile-nav button.active{color:#00816c}.topbar{margin-bottom:14px}.hero{padding:21px;min-height:150px}.hero-emoji{font-size:58px}.stats{grid-template-columns:repeat(2,minmax(0,1fr))}.grid-3,.grid-4,.exercise-grid{grid-template-columns:repeat(2,minmax(0,1fr))}.two-column-page{grid-template-columns:1fr}.auth-screen{grid-template-columns:1fr}.auth-side{min-height:240px;padding:26px}.auth-side h1{font-size:32px}.auth-side p{font-size:14px}.auth-side>small{display:none}.auth-main{padding:10px 15px 28px}.auth-card{padding:22px}.section-header{margin:20px 0 11px}.section-header h2{font-size:19px}.exercise-actions{grid-template-columns:1fr}.detail-video{min-height:190px}}
@media(max-width:520px){.form-grid{grid-template-columns:1fr}.grid-2,.grid-3,.exercise-grid{grid-template-columns:1fr}.stat{min-height:98px;padding:14px}.stat strong{font-size:22px}.hero-emoji{display:none}.feature-card>img{height:150px}.exercise-media{aspect-ratio:16/10}.exercise-guide{min-height:0}.section-header{align-items:flex-start}.row.mobile-wrap{flex-wrap:wrap}.modal-card{padding:18px}.auth-side{min-height:215px}.auth-side h1{font-size:27px}.auth-side p{margin-top:10px}.mobile-nav{grid-template-columns:repeat(6,1fr)}.topbar .subtitle{display:none}.topbar .avatar{font-size:12px;padding:7px}.app-main{padding-left:12px;padding-right:12px}.surface{padding:16px}.detail-video{min-height:170px}}
@media(prefers-reduced-motion:reduce){html{scroll-behavior:auto}*{transition:none!important}}

/* Vídeos reais demonstrativos com proporção fixa e carregamento sob demanda. */
.video-embed{position:relative;width:100%;aspect-ratio:16/9;background:#132832;border-radius:12px;overflow:hidden}.video-embed iframe{border:0;position:absolute;inset:0;width:100%;height:100%}.exercise-card .exercise-media{padding:0!important;flex:none!important;min-height:0}.exercise-card .exercise-content{padding:16px}.exercise-card .pills{align-items:flex-start}.exercise-card .pill{white-space:normal;line-height:1.35}.exercise-card .exercise-actions{margin-top:auto;display:flex;gap:8px;flex-wrap:wrap}.exercise-actions button{flex:1;min-width:115px}.exercise-card h3{margin:0}.video-box a{word-break:break-word}

.video-start{position:absolute;inset:0;width:100%;height:100%;border:0;background:#17323b;color:#fff;display:flex;flex-direction:column;align-items:center;justify-content:center;gap:8px;text-align:center;padding:18px;cursor:pointer}.video-start small{color:#cde8df;max-width:290px}.video-play-icon{display:grid;place-items:center;width:58px;height:58px;background:#e0f5e8;color:#087f6a;border-radius:50%;font-size:23px;padding-left:4px}.video-start:focus-visible{outline:4px solid #c0ede0;outline-offset:-7px}

/* V5: reprodução acessível e padronização das imagens */
.feature-card>img {height:auto;aspect-ratio:16/9;object-fit:contain;background:#f3f6f5;}
.video-embed {width:100%;aspect-ratio:16/9;}
.video-embed iframe {display:block;width:100%;height:100%;}
.external-video-link {display:inline-flex;align-items:center;gap:6px;font-weight:800;text-decoration:underline;text-underline-offset:3px;}
.exercise-card .exercise-actions .btn {white-space:normal;line-height:1.2;}
@media (max-width:520px) {
 .feature-card>img {height:auto;aspect-ratio:16/9;}
 .exercise-actions {grid-template-columns:repeat(2,minmax(0,1fr));}
 .exercise-card .exercise-actions button {min-width:0;}
}

/* V6: arquivo MP4 local sem iframe externo, quadro estável em telas pequenas */
.local-video-container{background:#102a30;border-radius:14px;overflow:hidden;aspect-ratio:16/9;width:100%;display:flex;align-items:stretch;justify-content:center;min-height:0}
.exercise-local-video{display:block;width:100%;height:100%;aspect-ratio:16/9;object-fit:contain;background:#102a30;border:0}
@media(max-width:520px){.local-video-container,.exercise-local-video{min-height:0;max-height:none}}

/* V7 — vídeos humanos e interface de vídeo renovada */
.real-video-box{background:#f8fbfa;border:1px solid #d8e7e1;padding:18px;border-radius:18px;display:grid;gap:14px}
.real-video-box .video-head{margin-bottom:0}
.human-player-frame{background:#132a31;aspect-ratio:16/9;position:relative;border-radius:14px;overflow:hidden;box-shadow:0 8px 24px #0e28302b}
.human-video,.human-iframe{display:block;width:100%;height:100%;border:0;background:#102b35;object-fit:contain}
.video-source-line{display:flex;align-items:center;justify-content:space-between;gap:12px;flex-wrap:wrap;font-size:12px;color:#58716c}
.video-source-line a{font-size:12px;min-height:38px}
.video-fail{position:absolute;inset:auto 12px 12px;padding:12px;border-radius:12px;background:#fff4e6;color:#69470f;font-weight:700;font-size:13px;z-index:2}
.video-fail[hidden]{display:none}
.exercise-detail-layout{align-items:start}
.exercise-detail-media{min-width:0}
@media(max-width:600px){.real-video-box{padding:11px}.video-source-line{align-items:stretch;flex-direction:column}.video-source-line a{width:100%}.human-player-frame{aspect-ratio:16/9}}