:root {
  --ink: #1c2530;
  --ink-soft: #4a5568;
  --bg: #ffffff;
  --bg-soft: #f4f7f8;
  --bg-alt: #eef3f2;
  --accent: #1f6f66;
  --accent-dark: #17544d;
  --accent-soft: #e4f1ee;
  --blue: #2b6fb0;
  --red: #c1443a;
  --green: #2f8f5b;
  --border: #dfe6e5;
  --radius: 14px;
  --max-width: 1080px;
  font-size: 17px;
}

* { box-sizing: border-box; }

body {
  margin: 0;
  font-family: "Segoe UI", Roboto, -apple-system, BlinkMacSystemFont, sans-serif;
  color: var(--ink);
  background: var(--bg);
  line-height: 1.55;
}

img { max-width: 100%; display: block; }

.wrap {
  max-width: var(--max-width);
  margin: 0 auto;
  padding: 0 24px;
}

section { padding: 72px 0; }
section.alt { background: var(--bg-soft); }

h1, h2, h3 { line-height: 1.2; font-weight: 700; color: var(--ink); }
h2 { font-size: 2rem; margin: 0 0 20px; }
h3 { font-size: 1.15rem; margin: 0 0 8px; }
p { margin: 0 0 16px; color: var(--ink-soft); }
.lede { font-size: 1.1rem; color: var(--ink-soft); max-width: 720px; }

.btn {
  display: inline-block;
  background: var(--accent);
  color: #fff;
  border: none;
  padding: 14px 28px;
  border-radius: 999px;
  font-size: 1rem;
  font-weight: 600;
  cursor: pointer;
  text-decoration: none;
  transition: background .15s ease;
}
.btn:hover { background: var(--accent-dark); }
.btn:disabled { opacity: .6; cursor: default; }
.microtext { font-size: .85rem; color: var(--ink-soft); margin-top: 10px; }

/* NAV */
.nav {
  position: sticky; top: 0; z-index: 20;
  background: rgba(255,255,255,.92);
  backdrop-filter: blur(6px);
  border-bottom: 1px solid var(--border);
}
.nav .wrap { display: flex; align-items: center; justify-content: space-between; padding: 14px 24px; }
.nav .logo { font-weight: 800; font-size: 1.15rem; color: var(--accent-dark); text-decoration: none; }
.nav .btn { padding: 10px 20px; font-size: .9rem; }

/* HERO */
.hero { padding: 64px 0 56px; background: linear-gradient(180deg, var(--accent-soft) 0%, #fff 100%); }
.hero .grid { display: grid; grid-template-columns: 1.1fr .9fr; gap: 48px; align-items: center; }
.hero h1 { font-size: 2.6rem; margin: 0 0 18px; }
.hero .lede { margin-bottom: 28px; }
.hero .visual { background: #fff; border-radius: var(--radius); border: 1px solid var(--border); padding: 16px; }

@media (max-width: 860px) {
  .hero .grid { grid-template-columns: 1fr; }
  .hero h1 { font-size: 2rem; }
  section { padding: 48px 0; }
}

/* STEPS */
.steps { display: grid; grid-template-columns: repeat(3, 1fr); gap: 28px; margin-top: 32px; }
.step-card { background: #fff; border: 1px solid var(--border); border-radius: var(--radius); padding: 26px; }
.step-num { display: inline-flex; align-items: center; justify-content: center; width: 34px; height: 34px; border-radius: 50%; background: var(--accent-soft); color: var(--accent-dark); font-weight: 700; margin-bottom: 14px; }
@media (max-width: 860px) { .steps { grid-template-columns: 1fr; } }

/* MUSCLE SECTION */
.muscle-grid { display: grid; grid-template-columns: .95fr 1.05fr; gap: 40px; align-items: start; margin-top: 32px; }
@media (max-width: 900px) { .muscle-grid { grid-template-columns: 1fr; } }

.muscle-cards { display: grid; gap: 14px; }
.muscle-card { display: flex; gap: 14px; background: #fff; border: 1px solid var(--border); border-left-width: 6px; border-radius: 10px; padding: 16px 18px; }
.muscle-card.blue { border-left-color: var(--blue); }
.muscle-card.red { border-left-color: var(--red); }
.muscle-card.green { border-left-color: var(--green); }
.dot { width: 14px; height: 14px; border-radius: 50%; margin-top: 5px; flex: none; }
.dot.blue { background: var(--blue); }
.dot.red { background: var(--red); }
.dot.green { background: var(--green); }
.muscle-card .fn { font-weight: 700; }
.muscle-card.blue .fn { color: var(--blue); }
.muscle-card.red .fn { color: var(--red); }
.muscle-card.green .fn { color: var(--green); }

#muscle-figure { background: #fff; border: 1px solid var(--border); border-radius: var(--radius); padding: 20px; }
.figure-tabs { display: flex; gap: 8px; flex-wrap: wrap; margin-bottom: 16px; }
.figure-tab {
  border: 1px solid var(--border); background: var(--bg-soft); color: var(--ink);
  padding: 8px 14px; border-radius: 999px; font-size: .88rem; cursor: pointer;
}
.figure-tab.active { background: var(--accent); color: #fff; border-color: var(--accent); }
.figure-stage { text-align: center; }
.figure-stage img { border-radius: 10px; margin: 0 auto; }
.figure-caption { margin-top: 14px; font-size: .95rem; }
.muscle-tag { display: inline-block; font-weight: 700; padding: 2px 10px; border-radius: 999px; color: #fff; font-size: .8rem; margin: 0 8px 8px 0; }
.muscle-tag.blue { background: var(--blue); }
.muscle-tag.red { background: var(--red); }
.muscle-tag.green { background: var(--green); }
.figure-note { font-size: .8rem; color: #8a8f94; margin-top: 14px; border-top: 1px dashed var(--border); padding-top: 10px; }

/* ÜBUNGS-DETAILPANELS (voller Content pro Tab) */
.figure-details { margin-top: 28px; border-top: 1px solid var(--border); padding-top: 24px; }
.figure-detail { display: none; }
.figure-detail.active { display: block; }
.detail-muscle-line { margin-bottom: 4px; }
.detail-block { margin-bottom: 18px; }
.detail-block:last-child { margin-bottom: 0; }
.detail-block h4 { margin: 0 0 8px; font-size: .82rem; text-transform: uppercase; letter-spacing: .04em; color: var(--ink-soft); font-weight: 700; }
.detail-block ol, .detail-block ul { margin: 0; padding-left: 20px; }
.detail-block ol li, .detail-block ul li { margin-bottom: 6px; }
.feel-box { background: var(--accent-soft); border-radius: 10px; padding: 14px 16px; }
.feel-box h4 { color: var(--accent-dark); }
.dose-table { width: 100%; border-collapse: collapse; font-size: .85rem; }
.dose-table th, .dose-table td { text-align: left; padding: 8px 10px; border-bottom: 1px solid var(--border); }
.dose-table th { background: var(--bg-soft); font-weight: 600; }
.dose-table tr:last-child td { border-bottom: none; }
.mistakes-box p { color: var(--ink-soft); font-size: .93rem; }

/* FEHLER-CHECK-KASTEN (einmalig, seitenweit für alle Übungen) */
.safety-box { margin-top: 32px; background: var(--bg-alt); border-radius: var(--radius); padding: 24px 28px; }
.safety-box h3 { margin-top: 0; }
.safety-check-list { display: grid; grid-template-columns: repeat(2, 1fr); gap: 10px; margin: 14px 0; padding: 0; list-style: none; }
.safety-check-list li { background: #fff; border: 1px solid var(--border); border-radius: 8px; padding: 10px 14px; font-size: .9rem; }
@media (max-width: 720px) { .safety-check-list { grid-template-columns: 1fr; } }

/* CHECKS */
.checks { display: flex; gap: 24px; flex-wrap: wrap; margin-top: 20px; }
.check-item { display: flex; align-items: center; gap: 10px; font-weight: 600; color: var(--accent-dark); }
.check-item::before { content: "✓"; display: inline-flex; width: 22px; height: 22px; border-radius: 50%; background: var(--accent-soft); align-items: center; justify-content: center; font-size: .8rem; }

/* COMPARE TABLE */
.compare { width: 100%; border-collapse: collapse; margin-top: 28px; background: #fff; border: 1px solid var(--border); border-radius: var(--radius); overflow: hidden; }
.compare th, .compare td { text-align: left; padding: 16px 20px; border-bottom: 1px solid var(--border); vertical-align: top; }
.compare th { background: var(--bg-soft); font-size: .85rem; text-transform: uppercase; letter-spacing: .04em; color: var(--ink-soft); }
.compare td.bad { color: #9a4a42; }
.compare td.good { color: var(--accent-dark); font-weight: 600; }
.compare tr:last-child td { border-bottom: none; }

/* EVIDENCE */
.evidence-grid { display: grid; grid-template-columns: repeat(3, 1fr); gap: 24px; margin-top: 32px; }
.evidence-card { background: #fff; border: 1px solid var(--border); border-radius: var(--radius); padding: 24px; }
.evidence-card .tag { font-size: .78rem; font-weight: 700; text-transform: uppercase; letter-spacing: .04em; color: var(--accent); margin-bottom: 8px; }
.honesty-box { margin-top: 28px; background: var(--bg-alt); border-radius: var(--radius); padding: 20px 24px; font-size: .95rem; }
@media (max-width: 860px) { .evidence-grid { grid-template-columns: 1fr; } }

/* FORM */
.signup-card { max-width: 560px; margin: 32px auto 0; background: #fff; border: 1px solid var(--border); border-radius: var(--radius); padding: 32px; }
.field { margin-bottom: 18px; }
.field label { display: block; font-weight: 600; margin-bottom: 6px; font-size: .92rem; }
.field input[type=text], .field input[type=email] {
  width: 100%; padding: 12px 14px; border: 1px solid var(--border); border-radius: 8px; font-size: 1rem;
}
.field-check { display: flex; align-items: flex-start; gap: 10px; font-size: .88rem; color: var(--ink-soft); }
.field-check input { margin-top: 4px; }
.form-msg { margin-top: 14px; font-size: .92rem; }
.form-msg.error { color: #b3392f; }
.form-msg.success { color: var(--accent-dark); background: var(--accent-soft); padding: 14px 16px; border-radius: 10px; }

/* FAQ */
.faq-item { border-bottom: 1px solid var(--border); padding: 18px 0; }
.faq-q { display: flex; justify-content: space-between; align-items: center; cursor: pointer; font-weight: 600; }
.faq-q::after { content: "+"; font-size: 1.3rem; color: var(--accent); }
.faq-item.open .faq-q::after { content: "–"; }
.faq-a { max-height: 0; overflow: hidden; transition: max-height .2s ease; }
.faq-item.open .faq-a { max-height: 400px; padding-top: 10px; }

/* FOOTER */
footer { background: var(--ink); color: #cfd6dc; padding: 40px 0 28px; font-size: .88rem; }
footer .wrap { display: flex; flex-direction: column; gap: 14px; }
footer a { color: #fff; text-decoration: none; margin-right: 18px; }
footer a:hover { text-decoration: underline; }
footer .disclaimer { color: #9aa3ab; max-width: 720px; }