/* ============================================
   FitForgeFlow — Exercise Detail Page Styles
   Shared by all /exercises/[group]/[exercise].html pages
   ============================================ */

.exercise-header {
  padding-top: var(--space-lg);
  padding-bottom: 0;
}

.exercise-header .exercise-level-tag {
  display: inline-block;
  margin: var(--space-sm) 0 0.5rem;
}

.exercise-header h1 {
  margin: 0.4rem 0 0.6rem;
}

/* ============ Watch Movement ============ */

.watch-movement-section {
  padding-bottom: 0;
}

.watch-movement-card {
  max-width: 920px;
  margin: 0 auto;
  overflow: hidden;
  background: #07111d;
  border: 1px solid rgba(0, 168, 255, 0.3);
  border-radius: var(--radius-lg);
}

.watch-movement-heading,
.watch-movement-caption,
.watch-movement-muscles {
  padding-left: var(--space-md);
  padding-right: var(--space-md);
}

.watch-movement-heading {
  margin: 0;
  padding-top: var(--space-md);
  padding-bottom: var(--space-sm);
  color: var(--color-primary);
  font-size: 0.78rem;
  letter-spacing: 0.07em;
  text-transform: uppercase;
}

.watch-movement-visual {
  display: block;
  width: 100%;
  aspect-ratio: 4 / 3;
  object-fit: contain;
  background: #07111d;
}

.watch-movement-caption {
  margin: 0;
  padding-top: var(--space-sm);
  padding-bottom: var(--space-md);
  color: var(--color-text-dim);
  border-top: 1px solid rgba(255, 255, 255, 0.1);
}

.watch-movement-muscles {
  padding-top: var(--space-md);
  padding-bottom: var(--space-md);
  border-top: 1px solid rgba(255, 255, 255, 0.1);
}

.watch-movement-muscles h3 {
  margin: 0 0 var(--space-sm);
  color: var(--color-primary);
  font-size: 0.72rem;
  letter-spacing: 0.07em;
  text-transform: uppercase;
}

.watch-movement-muscles ul {
  display: flex;
  flex-wrap: wrap;
  gap: 0.5rem;
  margin: 0;
  padding: 0;
  list-style: none;
}

.watch-movement-muscles li {
  padding: 0.35rem 0.65rem;
  color: var(--color-text);
  background: rgba(255, 255, 255, 0.05);
  border: 1px solid rgba(255, 255, 255, 0.1);
  border-radius: var(--radius-sm);
  font-size: 0.82rem;
}

@media (max-width: 700px) {
  .watch-movement-card { border-radius: var(--radius-md); }
}

/* ============ Ability tags (shared with exercise-group.css) ============ */

.exercise-level-tag {
  display: inline-block;
  font-size: 0.72rem;
  font-weight: 800;
  letter-spacing: 0.03em;
  text-transform: uppercase;
  padding: 0.2rem 0.55rem;
  border-radius: 999px;
}

.exercise-level-beginner {
  background: rgba(0, 200, 180, 0.15);
  color: var(--color-accent);
}

.exercise-level-intermediate {
  background: rgba(0, 168, 255, 0.15);
  color: var(--color-primary);
}

.exercise-level-advanced {
  background: rgba(255, 140, 0, 0.15);
  color: #ff8c00;
}

/* ============ Demo module: text-first step-by-step panel ============
   Previously this panel sat beside a small animated/static muscle figure.
   Per owner direction the figure is removed entirely, site-wide, with no
   exception -- this panel now carries the exercise explanation on its own,
   so it's built to feel complete and premium standalone: a centered
   timeline with numbered steps, a connecting line, and a visually distinct
   callout for the common mistake, rather than a plain bulleted list.

   The panel's own page section reuses the site's shared .content-narrow
   wrapper (680px) like every other section on an exercise page -- fine for
   prose, but far too tight for a card that used to have a figure beside it
   and now has to carry the explanation on its own. The :has() override
   below widens *only* the section that contains this panel, so the fix is
   a single shared rule rather than an edit to all 147 exercise pages. */

.container.content-narrow:has(> .exercise-demo-panel) {
  max-width: 1000px;
}

.exercise-demo-panel {
  max-width: 920px;
  margin: 0 auto;
  background: var(--color-surface);
  border: 1px solid var(--color-border);
  border-radius: var(--radius-lg);
  padding: 3rem;
}

.exercise-demo-steps {
  display: flex;
  flex-direction: column;
  max-width: 800px;
  width: 100%;
  margin: 0 auto;
  counter-reset: demo-step;
}

.exercise-demo-step {
  position: relative;
  padding: 0 0 var(--space-lg) 3.5rem;
}

.exercise-demo-step:not(.exercise-demo-step-mistake) {
  counter-increment: demo-step;
}

/* Numbered circular badge for Setup / Movement / Return. */
.exercise-demo-step:not(.exercise-demo-step-mistake)::before {
  content: counter(demo-step);
  position: absolute;
  left: 0;
  top: 0.1rem;
  width: 2.25rem;
  height: 2.25rem;
  border-radius: 50%;
  background: rgba(0, 200, 180, 0.14);
  border: 1px solid rgba(0, 200, 180, 0.35);
  color: var(--color-accent);
  display: flex;
  align-items: center;
  justify-content: center;
  font-size: 1rem;
  font-weight: 800;
  font-family: var(--font-body);
}

/* Connecting line between the three numbered steps only -- stops before
   the mistake callout, which reads as a separate warning, not step four. */
.exercise-demo-step:nth-child(1)::after,
.exercise-demo-step:nth-child(2)::after {
  content: '';
  position: absolute;
  left: 1.0625rem;
  top: 2.5rem;
  bottom: 0.75rem;
  width: 1px;
  background: var(--color-border);
}

.exercise-demo-step-label {
  display: block;
  padding-top: 0.35rem;
  font-size: 0.78rem;
  font-weight: 800;
  letter-spacing: 0.07em;
  text-transform: uppercase;
  color: var(--color-accent);
  margin-bottom: 0.5rem;
}

.exercise-demo-step p {
  margin: 0;
  color: var(--color-text-dim);
  font-size: 1.0625rem;
  line-height: 1.7;
}

.exercise-demo-step p strong { color: var(--color-text); }

/* The mistake callout breaks from the numbered timeline entirely so it
   reads as "watch out for this" rather than a fourth step in sequence. */
.exercise-demo-step-mistake {
  margin-top: var(--space-sm);
  padding: var(--space-md);
  background: rgba(255, 140, 0, 0.06);
  border: 1px solid rgba(255, 140, 0, 0.25);
  border-radius: var(--radius-md);
}

.exercise-demo-step-mistake .exercise-demo-step-label {
  color: #ff8c00;
  padding-top: 0;
}

@media (max-width: 700px) {
  .exercise-demo-panel { padding: var(--space-lg) var(--space-md); }
  .exercise-demo-step:not(.exercise-demo-step-mistake) { padding-left: 3rem; }
  .exercise-demo-step-mistake { padding: var(--space-md); }
  .exercise-demo-step:not(.exercise-demo-step-mistake)::before {
    width: 2rem;
    height: 2rem;
    font-size: 0.9rem;
  }
  .exercise-demo-step:nth-child(1)::after,
  .exercise-demo-step:nth-child(2)::after {
    left: 0.9375rem;
  }
}

/* ============ Quick facts ============ */

.exercise-quick-facts {
  display: grid;
  grid-template-columns: repeat(3, 1fr);
  gap: 1px;
  background: var(--color-border);
  border: 1px solid var(--color-border);
  border-radius: var(--radius-md);
  overflow: hidden;
}

.exercise-quick-fact {
  background: var(--color-surface);
  padding: var(--space-md);
  display: flex;
  flex-direction: column;
  gap: 0.35rem;
}

.exercise-quick-fact-label {
  font-size: 0.72rem;
  text-transform: uppercase;
  letter-spacing: 0.06em;
  color: var(--color-text-faint);
  font-weight: 700;
}

.exercise-quick-fact-value {
  font-size: 0.92rem;
  font-weight: 600;
  color: var(--color-text);
}

@media (max-width: 700px) {
  .exercise-quick-facts { grid-template-columns: 1fr; }
}

/* ============ Steps & mistakes lists ============ */

.exercise-steps,
.exercise-mistakes {
  color: var(--color-text-dim);
  font-size: 1rem;
  line-height: 1.7;
  margin: 0 0 var(--space-md) 1.25rem;
}

.exercise-steps li,
.exercise-mistakes li {
  margin-bottom: 0.85rem;
}

.exercise-steps strong,
.exercise-mistakes strong {
  color: var(--color-text);
}

/* ============ Sets & reps by level ============ */

.exercise-level-table {
  display: flex;
  flex-direction: column;
  gap: var(--space-sm);
  margin-bottom: var(--space-md);
}

.exercise-level-row {
  background: var(--color-surface);
  border: 1px solid var(--color-border);
  border-radius: var(--radius-md);
  padding: var(--space-md);
}

.exercise-level-row .exercise-level-tag {
  margin-bottom: 0.5rem;
}

.exercise-level-row p {
  color: var(--color-text-dim);
  font-size: 0.95rem;
  margin: 0;
}