@import url('https://fonts.googleapis.com/css2?family=Bebas+Neue&family=Barlow:ital,wght@0,300;0,400;0,600;0,700;1,300&family=Barlow+Condensed:wght@400;600;700&display=swap');

:root {
  --black: #0a0a0a;
  --dark: #111111;
  --card: #181818;
  --border: #2a2a2a;
  --red: #e63c2f;
  --red-dark: #b52d22;
  --red-glow: rgba(230, 60, 47, 0.25);
  --white: #f5f0eb;
  --gray: #888888;
  --gray-light: #bbbbbb;
  --accent: #f0a500;
}

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

html { scroll-behavior: smooth; }

body {
  background: var(--black);
  color: var(--white);
  font-family: 'Barlow', sans-serif;
  font-weight: 300;
  line-height: 1.6;
  overflow-x: hidden;
}

/* ── SCROLLBAR ── */
::-webkit-scrollbar { width: 4px; }
::-webkit-scrollbar-track { background: var(--dark); }
::-webkit-scrollbar-thumb { background: var(--red); border-radius: 2px; }

/* ── NAVBAR ── */
.navbar {
  position: fixed;
  top: 0; left: 0; right: 0;
  z-index: 1000;
  display: flex;
  align-items: center;
  justify-content: space-between;
  padding: 0 2.5rem;
  height: 70px;
  background: rgba(10,10,10,0.95);
  backdrop-filter: blur(12px);
  border-bottom: 1px solid var(--border);
  transition: all 0.3s;
}

.navbar.scrolled {
  height: 58px;
  border-bottom-color: var(--red);
}

.nav-logo {
  font-family: 'Bebas Neue', sans-serif;
  font-size: 1.8rem;
  letter-spacing: 3px;
  color: var(--white);
  text-decoration: none;
  display: flex;
  align-items: center;
  gap: 0.4rem;
}

.nav-logo span { color: var(--red); }

.nav-links {
  display: flex;
  list-style: none;
  gap: 2.5rem;
  align-items: center;
}

.nav-links a {
  color: var(--gray-light);
  text-decoration: none;
  font-family: 'Barlow Condensed', sans-serif;
  font-size: 0.9rem;
  font-weight: 600;
  letter-spacing: 2px;
  text-transform: uppercase;
  position: relative;
  transition: color 0.3s;
}

.nav-links a::after {
  content: '';
  position: absolute;
  bottom: -4px; left: 0;
  width: 0; height: 2px;
  background: var(--red);
  transition: width 0.3s;
}

.nav-links a:hover,
.nav-links a.active { color: var(--white); }
.nav-links a:hover::after,
.nav-links a.active::after { width: 100%; }

/* hamburger */
.hamburger {
  display: none;
  flex-direction: column;
  gap: 5px;
  cursor: pointer;
  padding: 6px;
  background: none;
  border: none;
}

.hamburger span {
  display: block;
  width: 26px; height: 2px;
  background: var(--white);
  border-radius: 2px;
  transition: all 0.35s cubic-bezier(0.23, 1, 0.32, 1);
}

.hamburger.open span:nth-child(1) { transform: translateY(7px) rotate(45deg); }
.hamburger.open span:nth-child(2) { opacity: 0; transform: scaleX(0); }
.hamburger.open span:nth-child(3) { transform: translateY(-7px) rotate(-45deg); }

.mobile-menu {
  display: none;
  position: fixed;
  top: 70px; left: 0; right: 0;
  background: rgba(10,10,10,0.98);
  backdrop-filter: blur(20px);
  border-bottom: 2px solid var(--red);
  z-index: 999;
  padding: 1.5rem 2rem 2rem;
  transform: translateY(-110%);
  transition: transform 0.4s cubic-bezier(0.23, 1, 0.32, 1);
}

.mobile-menu.open { transform: translateY(0); }

.mobile-menu ul { list-style: none; }

.mobile-menu li {
  border-bottom: 1px solid var(--border);
}

.mobile-menu a {
  display: block;
  padding: 1rem 0;
  color: var(--gray-light);
  text-decoration: none;
  font-family: 'Barlow Condensed', sans-serif;
  font-size: 1.2rem;
  font-weight: 600;
  letter-spacing: 3px;
  text-transform: uppercase;
  transition: color 0.3s, padding-left 0.3s;
}

.mobile-menu a:hover {
  color: var(--red);
  padding-left: 1rem;
}

/* ── HERO ── */
.hero {
  min-height: 100vh;
  display: flex;
  align-items: center;
  position: relative;
  overflow: hidden;
  padding-top: 70px;
}

.hero-bg {
  position: absolute;
  inset: 0;
  background:
    radial-gradient(ellipse 80% 60% at 70% 50%, rgba(230,60,47,0.12) 0%, transparent 60%),
    repeating-linear-gradient(
      0deg,
      transparent,
      transparent 60px,
      rgba(255,255,255,0.015) 60px,
      rgba(255,255,255,0.015) 61px
    ),
    repeating-linear-gradient(
      90deg,
      transparent,
      transparent 60px,
      rgba(255,255,255,0.015) 60px,
      rgba(255,255,255,0.015) 61px
    );
}

.hero-content {
  position: relative;
  z-index: 1;
  padding: 0 2.5rem;
  max-width: 900px;
}

.hero-tag {
  font-family: 'Barlow Condensed', sans-serif;
  font-size: 0.8rem;
  font-weight: 600;
  letter-spacing: 5px;
  text-transform: uppercase;
  color: var(--red);
  margin-bottom: 1.5rem;
  display: flex;
  align-items: center;
  gap: 0.8rem;
}

.hero-tag::before {
  content: '';
  width: 40px; height: 2px;
  background: var(--red);
}

.hero h1 {
  font-family: 'Bebas Neue', sans-serif;
  font-size: clamp(4rem, 12vw, 9rem);
  line-height: 0.9;
  letter-spacing: 2px;
  margin-bottom: 2rem;
}

.hero h1 .line-red { color: var(--red); }
.hero h1 .line-outline {
  -webkit-text-stroke: 2px var(--white);
  color: transparent;
}

.hero-sub {
  font-size: 1.1rem;
  color: var(--gray-light);
  max-width: 480px;
  margin-bottom: 3rem;
  line-height: 1.8;
}

.btn-primary {
  display: inline-flex;
  align-items: center;
  gap: 0.75rem;
  padding: 1rem 2.5rem;
  background: var(--red);
  color: var(--white);
  text-decoration: none;
  font-family: 'Barlow Condensed', sans-serif;
  font-size: 0.9rem;
  font-weight: 700;
  letter-spacing: 3px;
  text-transform: uppercase;
  border: 2px solid var(--red);
  transition: all 0.3s;
  clip-path: polygon(0 0, calc(100% - 12px) 0, 100% 12px, 100% 100%, 12px 100%, 0 calc(100% - 12px));
}

.btn-primary:hover {
  background: transparent;
  color: var(--red);
  box-shadow: 0 0 30px var(--red-glow);
}

.btn-outline {
  display: inline-flex;
  align-items: center;
  gap: 0.75rem;
  padding: 1rem 2.5rem;
  background: transparent;
  color: var(--white);
  text-decoration: none;
  font-family: 'Barlow Condensed', sans-serif;
  font-size: 0.9rem;
  font-weight: 700;
  letter-spacing: 3px;
  text-transform: uppercase;
  border: 2px solid var(--border);
  transition: all 0.3s;
  clip-path: polygon(0 0, calc(100% - 12px) 0, 100% 12px, 100% 100%, 12px 100%, 0 calc(100% - 12px));
}

.btn-outline:hover {
  border-color: var(--white);
  box-shadow: 0 0 20px rgba(245,240,235,0.1);
}

.hero-stats {
  display: flex;
  gap: 3rem;
  margin-top: 4rem;
  padding-top: 3rem;
  border-top: 1px solid var(--border);
}

.stat-item { text-align: left; }

.stat-num {
  font-family: 'Bebas Neue', sans-serif;
  font-size: 2.5rem;
  color: var(--white);
  line-height: 1;
}

.stat-num span { color: var(--red); }

.stat-label {
  font-family: 'Barlow Condensed', sans-serif;
  font-size: 0.75rem;
  letter-spacing: 2px;
  text-transform: uppercase;
  color: var(--gray);
  margin-top: 0.25rem;
}

/* ── SECTION COMMON ── */
section { padding: 6rem 2.5rem; }

.section-label {
  font-family: 'Barlow Condensed', sans-serif;
  font-size: 0.75rem;
  font-weight: 600;
  letter-spacing: 5px;
  text-transform: uppercase;
  color: var(--red);
  margin-bottom: 0.75rem;
  display: flex;
  align-items: center;
  gap: 0.8rem;
}

.section-label::before {
  content: '';
  width: 30px; height: 2px;
  background: var(--red);
}

.section-title {
  font-family: 'Bebas Neue', sans-serif;
  font-size: clamp(2.5rem, 5vw, 4rem);
  letter-spacing: 2px;
  line-height: 1;
  margin-bottom: 1rem;
}

.section-title em {
  font-style: normal;
  color: var(--red);
}

.section-desc {
  color: var(--gray);
  max-width: 500px;
  font-size: 1rem;
  line-height: 1.8;
}

/* ── MUSCLE GROUPS ── */
.muscle-section { background: var(--dark); }

.muscle-header {
  display: flex;
  align-items: flex-end;
  justify-content: space-between;
  flex-wrap: wrap;
  gap: 2rem;
  margin-bottom: 4rem;
}

.filter-tabs {
  display: flex;
  gap: 0.5rem;
  flex-wrap: wrap;
}

.filter-btn {
  padding: 0.5rem 1.2rem;
  background: transparent;
  border: 1px solid var(--border);
  color: var(--gray);
  font-family: 'Barlow Condensed', sans-serif;
  font-size: 0.8rem;
  font-weight: 600;
  letter-spacing: 2px;
  text-transform: uppercase;
  cursor: pointer;
  transition: all 0.3s;
}

.filter-btn:hover,
.filter-btn.active {
  background: var(--red);
  border-color: var(--red);
  color: var(--white);
}

/* Body diagram */
.body-diagram-section {
  display: grid;
  grid-template-columns: 1fr 320px;
  gap: 4rem;
  align-items: start;
}

.exercises-grid {
  display: grid;
  grid-template-columns: repeat(auto-fill, minmax(280px, 1fr));
  gap: 1.5rem;
}

.exercise-card {
  background: var(--card);
  border: 1px solid var(--border);
  padding: 1.75rem;
  cursor: pointer;
  position: relative;
  overflow: hidden;
  transition: all 0.3s;
  clip-path: polygon(0 0, calc(100% - 10px) 0, 100% 10px, 100% 100%, 0 100%);
}

.exercise-card::before {
  content: '';
  position: absolute;
  top: 0; left: 0;
  width: 3px; height: 100%;
  background: var(--red);
  transform: scaleY(0);
  transform-origin: bottom;
  transition: transform 0.3s;
}

.exercise-card:hover {
  border-color: var(--red);
  transform: translateY(-3px);
  box-shadow: 0 10px 40px rgba(0,0,0,0.5), 0 0 20px var(--red-glow);
}

.exercise-card:hover::before { transform: scaleY(1); }

.exercise-card.hidden { display: none; }

.card-muscle {
  font-family: 'Barlow Condensed', sans-serif;
  font-size: 0.7rem;
  font-weight: 600;
  letter-spacing: 3px;
  text-transform: uppercase;
  color: var(--red);
  margin-bottom: 0.5rem;
}

.card-name {
  font-family: 'Bebas Neue', sans-serif;
  font-size: 1.5rem;
  letter-spacing: 2px;
  color: var(--white);
  margin-bottom: 0.75rem;
  line-height: 1;
}

.card-desc {
  font-size: 0.9rem;
  color: var(--gray);
  line-height: 1.7;
  margin-bottom: 1.25rem;
}

.card-muscles-list {
  display: flex;
  flex-wrap: wrap;
  gap: 0.4rem;
}

.muscle-tag {
  padding: 0.25rem 0.7rem;
  border: 1px solid var(--border);
  font-family: 'Barlow Condensed', sans-serif;
  font-size: 0.7rem;
  font-weight: 600;
  letter-spacing: 1px;
  text-transform: uppercase;
  color: var(--gray-light);
  transition: all 0.2s;
}

.exercise-card:hover .muscle-tag {
  border-color: rgba(230,60,47,0.4);
  color: var(--white);
}

.muscle-tag.primary {
  background: rgba(230,60,47,0.15);
  border-color: rgba(230,60,47,0.5);
  color: var(--red);
}

/* Body SVG panel */
.body-panel {
  position: sticky;
  top: 100px;
}

.body-panel-title {
  font-family: 'Barlow Condensed', sans-serif;
  font-size: 0.75rem;
  font-weight: 600;
  letter-spacing: 3px;
  text-transform: uppercase;
  color: var(--gray);
  margin-bottom: 1.5rem;
  text-align: center;
}

.body-svg-container {
  background: var(--card);
  border: 1px solid var(--border);
  padding: 2rem 1rem;
  text-align: center;
}

.body-svg-container svg {
  width: 100%;
  max-width: 240px;
  height: auto;
}

.body-part {
  fill: #333;
  stroke: #555;
  stroke-width: 1;
  transition: fill 0.4s, filter 0.4s;
  cursor: pointer;
}

.body-part:hover { fill: #555; }
.body-part.active {
  fill: var(--red);
  filter: drop-shadow(0 0 8px rgba(230,60,47,0.6));
}

.body-legend {
  margin-top: 1.5rem;
  display: flex;
  justify-content: center;
  gap: 1.5rem;
}

.legend-item {
  display: flex;
  align-items: center;
  gap: 0.5rem;
  font-family: 'Barlow Condensed', sans-serif;
  font-size: 0.7rem;
  font-weight: 600;
  letter-spacing: 1px;
  text-transform: uppercase;
  color: var(--gray);
}

.legend-dot {
  width: 10px; height: 10px;
  border-radius: 50%;
}

.legend-dot.active { background: var(--red); }
.legend-dot.inactive { background: #333; border: 1px solid #555; }

/* ── TIPS SECTION ── */
.tips-section { background: var(--black); }

.tips-grid {
  display: grid;
  grid-template-columns: repeat(auto-fill, minmax(300px, 1fr));
  gap: 2rem;
  margin-top: 3rem;
}

.tip-card {
  background: var(--card);
  border: 1px solid var(--border);
  padding: 2rem;
  position: relative;
  overflow: hidden;
  transition: border-color 0.3s;
}

.tip-card:hover { border-color: rgba(230,60,47,0.5); }

.tip-num {
  font-family: 'Bebas Neue', sans-serif;
  font-size: 5rem;
  color: rgba(255,255,255,0.04);
  position: absolute;
  top: -0.5rem; right: 1rem;
  line-height: 1;
  user-select: none;
}

.tip-icon {
  font-size: 2rem;
  margin-bottom: 1rem;
}

.tip-title {
  font-family: 'Barlow Condensed', sans-serif;
  font-size: 1.1rem;
  font-weight: 700;
  letter-spacing: 2px;
  text-transform: uppercase;
  color: var(--white);
  margin-bottom: 0.75rem;
}

.tip-text {
  font-size: 0.9rem;
  color: var(--gray);
  line-height: 1.8;
}

/* ── SPLIT SECTION ── */
.split-section {
  background: var(--dark);
  border-top: 1px solid var(--border);
  border-bottom: 1px solid var(--border);
}

.split-header {
  text-align: center;
  margin-bottom: 4rem;
}

.split-header .section-label { justify-content: center; }
.split-header .section-label::before { display: none; }

.split-grid {
  display: grid;
  grid-template-columns: repeat(auto-fill, minmax(240px, 1fr));
  gap: 1.5rem;
}

.split-card {
  border: 1px solid var(--border);
  padding: 2rem;
  text-align: center;
  transition: all 0.3s;
  position: relative;
  overflow: hidden;
}

.split-card::after {
  content: '';
  position: absolute;
  bottom: 0; left: 0; right: 0;
  height: 3px;
  background: var(--red);
  transform: scaleX(0);
  transition: transform 0.3s;
}

.split-card:hover { background: rgba(230,60,47,0.05); border-color: var(--red); }
.split-card:hover::after { transform: scaleX(1); }

.split-day {
  font-family: 'Bebas Neue', sans-serif;
  font-size: 0.8rem;
  letter-spacing: 4px;
  color: var(--red);
  margin-bottom: 0.5rem;
}

.split-name {
  font-family: 'Bebas Neue', sans-serif;
  font-size: 1.8rem;
  letter-spacing: 2px;
  color: var(--white);
  margin-bottom: 1rem;
}

.split-muscles {
  display: flex;
  flex-wrap: wrap;
  justify-content: center;
  gap: 0.4rem;
}

.split-tag {
  font-family: 'Barlow Condensed', sans-serif;
  font-size: 0.7rem;
  font-weight: 600;
  letter-spacing: 1px;
  text-transform: uppercase;
  color: var(--gray);
  padding: 0.2rem 0.6rem;
  border: 1px solid var(--border);
}

/* ── CTA SECTION ── */
.cta-section {
  background: var(--black);
  text-align: center;
  padding: 8rem 2.5rem;
  position: relative;
  overflow: hidden;
}

.cta-section::before {
  content: '';
  position: absolute;
  inset: 0;
  background: radial-gradient(ellipse 60% 60% at 50% 50%, rgba(230,60,47,0.1), transparent 70%);
}

.cta-section .section-label { justify-content: center; }
.cta-section .section-label::before { display: none; }

.cta-title {
  font-family: 'Bebas Neue', sans-serif;
  font-size: clamp(3rem, 8vw, 7rem);
  letter-spacing: 3px;
  line-height: 0.95;
  margin: 1.5rem auto 2rem;
  position: relative;
}

.cta-title em {
  font-style: normal;
  -webkit-text-stroke: 2px var(--red);
  color: transparent;
}

.cta-btns {
  display: flex;
  gap: 1rem;
  justify-content: center;
  flex-wrap: wrap;
  position: relative;
}

/* ── FOOTER ── */
footer {
  background: var(--dark);
  border-top: 1px solid var(--border);
  padding: 3rem 2.5rem 2rem;
}

.footer-grid {
  display: grid;
  grid-template-columns: 2fr 1fr 1fr;
  gap: 3rem;
  margin-bottom: 3rem;
}

.footer-logo {
  font-family: 'Bebas Neue', sans-serif;
  font-size: 2rem;
  letter-spacing: 3px;
  margin-bottom: 1rem;
}

.footer-logo span { color: var(--red); }

.footer-about {
  font-size: 0.9rem;
  color: var(--gray);
  line-height: 1.8;
  max-width: 320px;
}

.footer-col-title {
  font-family: 'Barlow Condensed', sans-serif;
  font-size: 0.75rem;
  font-weight: 700;
  letter-spacing: 3px;
  text-transform: uppercase;
  color: var(--red);
  margin-bottom: 1.25rem;
}

.footer-links { list-style: none; }

.footer-links li { margin-bottom: 0.6rem; }

.footer-links a {
  color: var(--gray);
  text-decoration: none;
  font-size: 0.9rem;
  transition: color 0.2s;
}

.footer-links a:hover { color: var(--white); }

.footer-bottom {
  border-top: 1px solid var(--border);
  padding-top: 1.5rem;
  display: flex;
  justify-content: space-between;
  align-items: center;
  flex-wrap: wrap;
  gap: 1rem;
}

.footer-copy {
  font-size: 0.8rem;
  color: var(--gray);
}

.footer-copy span { color: var(--red); }

/* ── MODAL ── */
.modal-overlay {
  position: fixed;
  inset: 0;
  background: rgba(0,0,0,0.85);
  backdrop-filter: blur(8px);
  z-index: 2000;
  display: flex;
  align-items: center;
  justify-content: center;
  padding: 2rem;
  opacity: 0;
  pointer-events: none;
  transition: opacity 0.3s;
}

.modal-overlay.open {
  opacity: 1;
  pointer-events: all;
}

.modal {
  background: var(--card);
  border: 1px solid var(--red);
  max-width: 600px;
  width: 100%;
  max-height: 80vh;
  overflow-y: auto;
  padding: 2.5rem;
  position: relative;
  transform: scale(0.9) translateY(20px);
  transition: transform 0.3s;
  clip-path: polygon(0 0, calc(100% - 20px) 0, 100% 20px, 100% 100%, 20px 100%, 0 calc(100% - 20px));
}

.modal-overlay.open .modal { transform: scale(1) translateY(0); }

.modal-close {
  position: absolute;
  top: 1rem; right: 1rem;
  background: none;
  border: 1px solid var(--border);
  color: var(--gray);
  width: 32px; height: 32px;
  font-size: 1.2rem;
  cursor: pointer;
  display: flex;
  align-items: center;
  justify-content: center;
  transition: all 0.2s;
}

.modal-close:hover { border-color: var(--red); color: var(--red); }

.modal-muscle {
  font-family: 'Barlow Condensed', sans-serif;
  font-size: 0.75rem;
  font-weight: 600;
  letter-spacing: 3px;
  text-transform: uppercase;
  color: var(--red);
  margin-bottom: 0.5rem;
}

.modal-title {
  font-family: 'Bebas Neue', sans-serif;
  font-size: 2.5rem;
  letter-spacing: 3px;
  margin-bottom: 1.5rem;
}

.modal-section-title {
  font-family: 'Barlow Condensed', sans-serif;
  font-size: 0.75rem;
  font-weight: 700;
  letter-spacing: 3px;
  text-transform: uppercase;
  color: var(--gray);
  margin: 1.5rem 0 0.75rem;
  border-bottom: 1px solid var(--border);
  padding-bottom: 0.5rem;
}

.modal-steps { list-style: none; counter-reset: steps; }

.modal-steps li {
  counter-increment: steps;
  padding: 0.6rem 0 0.6rem 2.5rem;
  position: relative;
  font-size: 0.95rem;
  color: var(--gray-light);
  line-height: 1.6;
  border-bottom: 1px solid rgba(255,255,255,0.04);
}

.modal-steps li::before {
  content: counter(steps);
  position: absolute;
  left: 0;
  font-family: 'Bebas Neue', sans-serif;
  font-size: 1rem;
  color: var(--red);
  line-height: 1.6;
}

.modal-tags { display: flex; flex-wrap: wrap; gap: 0.5rem; margin-top: 1rem; }

/* ── ABOUT PAGE ── */
.page-hero {
  min-height: 40vh;
  display: flex;
  align-items: flex-end;
  padding: 8rem 2.5rem 4rem;
  position: relative;
  overflow: hidden;
  background: var(--dark);
  border-bottom: 1px solid var(--border);
}

.page-hero-bg {
  position: absolute;
  inset: 0;
  background: radial-gradient(ellipse 60% 80% at 80% 50%, rgba(230,60,47,0.1), transparent 60%);
}

.page-hero h1 {
  font-family: 'Bebas Neue', sans-serif;
  font-size: clamp(3rem, 8vw, 7rem);
  letter-spacing: 3px;
  line-height: 0.9;
  position: relative;
}

.page-hero h1 em {
  font-style: normal;
  color: var(--red);
}

.about-grid {
  display: grid;
  grid-template-columns: 1fr 1fr;
  gap: 5rem;
  align-items: center;
  max-width: 1100px;
  margin: 0 auto;
}

.about-text p {
  color: var(--gray-light);
  font-size: 1rem;
  line-height: 1.9;
  margin-bottom: 1.5rem;
}

.about-visual {
  position: relative;
}

.about-card-big {
  background: var(--card);
  border: 1px solid var(--border);
  padding: 3rem;
  text-align: center;
}

.about-card-big .big-num {
  font-family: 'Bebas Neue', sans-serif;
  font-size: 6rem;
  color: var(--red);
  line-height: 1;
}

.about-card-big .big-label {
  font-family: 'Barlow Condensed', sans-serif;
  font-size: 0.8rem;
  font-weight: 600;
  letter-spacing: 3px;
  text-transform: uppercase;
  color: var(--gray);
  margin-top: 0.5rem;
}

/* ── CONTACT PAGE ── */
.contact-grid {
  display: grid;
  grid-template-columns: 1fr 1.2fr;
  gap: 5rem;
  max-width: 1000px;
  margin: 0 auto;
}

.contact-info-item {
  display: flex;
  gap: 1.25rem;
  margin-bottom: 2rem;
}

.contact-icon {
  width: 48px; height: 48px;
  background: rgba(230,60,47,0.1);
  border: 1px solid rgba(230,60,47,0.3);
  display: flex;
  align-items: center;
  justify-content: center;
  font-size: 1.2rem;
  flex-shrink: 0;
}

.contact-info-item h4 {
  font-family: 'Barlow Condensed', sans-serif;
  font-size: 0.75rem;
  font-weight: 700;
  letter-spacing: 3px;
  text-transform: uppercase;
  color: var(--red);
  margin-bottom: 0.25rem;
}

.contact-info-item p {
  font-size: 0.95rem;
  color: var(--gray-light);
}

.form-group { margin-bottom: 1.5rem; }

.form-group label {
  display: block;
  font-family: 'Barlow Condensed', sans-serif;
  font-size: 0.75rem;
  font-weight: 700;
  letter-spacing: 2px;
  text-transform: uppercase;
  color: var(--gray);
  margin-bottom: 0.6rem;
}

.form-group input,
.form-group textarea,
.form-group select {
  width: 100%;
  background: var(--card);
  border: 1px solid var(--border);
  color: var(--white);
  padding: 0.9rem 1.1rem;
  font-family: 'Barlow', sans-serif;
  font-size: 0.95rem;
  outline: none;
  transition: border-color 0.3s;
  appearance: none;
}

.form-group input:focus,
.form-group textarea:focus,
.form-group select:focus {
  border-color: var(--red);
}

.form-group textarea { min-height: 130px; resize: vertical; }

.form-row { display: grid; grid-template-columns: 1fr 1fr; gap: 1rem; }

/* ── RESPONSIVE ── */
@media (max-width: 1024px) {
  .body-diagram-section { grid-template-columns: 1fr; }
  .body-panel { position: static; display: none; }
  .footer-grid { grid-template-columns: 1fr 1fr; }
}

@media (max-width: 768px) {
  .navbar { padding: 0 1.5rem; }
  .nav-links { display: none; }
  .hamburger { display: flex; }
  .mobile-menu { display: block; }
  section { padding: 4rem 1.5rem; }
  .hero-content { padding: 0 1.5rem; }
  .hero-stats { gap: 2rem; flex-wrap: wrap; }
  .about-grid { grid-template-columns: 1fr; gap: 3rem; }
  .contact-grid { grid-template-columns: 1fr; gap: 3rem; }
  .footer-grid { grid-template-columns: 1fr; gap: 2rem; }
  .footer-about { max-width: 100%; }
  .cta-btns { flex-direction: column; align-items: center; }
  .form-row { grid-template-columns: 1fr; }
  .modal { padding: 2rem 1.5rem; }
}

@media (max-width: 480px) {
  .hero h1 { font-size: clamp(3rem, 15vw, 5rem); }
  .stat-num { font-size: 2rem; }
  .hero-stats { gap: 1.5rem; }
  .muscle-header { flex-direction: column; align-items: flex-start; }
}

/* ── ANIMATIONS ── */
@keyframes fadeUp {
  from { opacity: 0; transform: translateY(30px); }
  to   { opacity: 1; transform: translateY(0); }
}

.fade-up {
  opacity: 0;
  animation: fadeUp 0.7s ease forwards;
}

.delay-1 { animation-delay: 0.1s; }
.delay-2 { animation-delay: 0.2s; }
.delay-3 { animation-delay: 0.3s; }
.delay-4 { animation-delay: 0.4s; }
.delay-5 { animation-delay: 0.5s; }

/* ── PROGRESS BAR ── */
.scroll-progress {
  position: fixed;
  top: 0; left: 0;
  height: 3px;
  background: var(--red);
  z-index: 9999;
  transition: width 0.1s linear;
  box-shadow: 0 0 10px var(--red-glow);
}