/* =========================================================================
   LENTUR — lembar gaya (editorial, tenang, sports-physio)
   ========================================================================= */

:root {
  /* Palet */
  --paper: #faf6ec;
  --paper-2: #f3eddd;
  --paper-3: #ece4cf;
  --ink: #23301f;
  --ink-soft: #57604e;
  --ink-faint: #7d8574;
  --forest: #2f4a34;
  --forest-deep: #213a26;
  --forest-mist: #dfe7d8;
  --coral: #b5543c;
  --coral-deep: #96402c;
  --coral-soft: #f7e4da;
  --line: #d7ceb6;
  --white: #fffdf7;

  /* Tipografi */
  --font-display: Georgia, "Times New Roman", "Nimbus Roman No9 L", serif;
  --font-body: system-ui, -apple-system, "Segoe UI", Roboto, "Helvetica Neue", Arial, sans-serif;

  /* Proporsi */
  --measure: 46rem;
  --gutter: clamp(1.1rem, 3vw, 2rem);
  --hit: 44px;

  /* Gerak */
  --motion: 160ms ease-out;
}

* {
  box-sizing: border-box;
}

html {
  -webkit-text-size-adjust: 100%;
}

body {
  margin: 0;
  background: var(--paper);
  color: var(--ink);
  font-family: var(--font-body);
  font-size: 1rem;
  line-height: 1.65;
  text-rendering: optimizeLegibility;
}

.wrap {
  max-width: var(--measure);
  margin: 0 auto;
  padding-left: var(--gutter);
  padding-right: var(--gutter);
}

a {
  color: var(--forest-deep);
}

:focus-visible {
  outline: 2px solid var(--coral);
  outline-offset: 2px;
}

.skip-link {
  position: absolute;
  left: -999px;
  top: 0;
  background: var(--forest-deep);
  color: var(--white);
  padding: 0.75rem 1.25rem;
  z-index: 10;
}

.skip-link:focus {
  left: 0;
}

/* ------------------------------------------------------------------ */
/* Masthead                                                            */
/* ------------------------------------------------------------------ */

.masthead {
  border-bottom: 1px solid var(--line);
  background: var(--paper-2);
}

.masthead-inner {
  padding-top: clamp(1.6rem, 5vw, 3rem);
  padding-bottom: clamp(1.2rem, 4vw, 2rem);
}

.brand {
  display: flex;
  align-items: baseline;
  gap: 0.6rem;
  margin: 0;
  font-family: var(--font-display);
  font-size: clamp(1.8rem, 6vw, 2.6rem);
  letter-spacing: 0.28em;
  font-weight: 700;
  color: var(--forest-deep);
}

.brand-mark {
  display: inline-block;
  width: 2.1rem;
  height: 2.1rem;
  flex: 0 0 auto;
  border: 2px solid var(--forest-deep);
  border-radius: 50%;
  text-align: center;
  line-height: 1.95rem;
  font-size: 1.15rem;
  letter-spacing: 0;
  align-self: center;
}

.brand-tag {
  margin: 0.5rem 0 0;
  max-width: 34rem;
  color: var(--ink-soft);
  font-size: 0.95rem;
}

.safety-note {
  border-top: 1px solid var(--line);
  border-bottom: 1px solid var(--line);
  border-left: 4px solid var(--coral);
  background: var(--coral-soft);
  padding: 0.9rem var(--gutter);
}

.safety-note > * {
  max-width: var(--measure);
  margin-left: auto;
  margin-right: auto;
}

.safety-title {
  margin: 0;
  font-weight: 700;
  color: var(--coral-deep);
  letter-spacing: 0.02em;
}

.safety-body {
  margin: 0.2rem 0 0;
  color: var(--ink);
}

/* ------------------------------------------------------------------ */
/* Layout umum seksi                                                   */
/* ------------------------------------------------------------------ */

main {
  padding-top: clamp(1.6rem, 5vw, 3rem);
  padding-bottom: 3rem;
}

.intro h1 {
  font-family: var(--font-display);
  font-size: clamp(1.7rem, 5vw, 2.4rem);
  line-height: 1.2;
  margin: 0 0 0.6rem;
  color: var(--forest-deep);
}

.intro p {
  margin: 0;
  max-width: 38rem;
  color: var(--ink-soft);
}

section,
aside {
  margin-top: clamp(2rem, 6vw, 3.5rem);
}

h2 {
  font-family: var(--font-display);
  font-size: 1.45rem;
  margin: 0 0 0.4rem;
  color: var(--forest-deep);
}

.section-intro {
  color: var(--ink-soft);
  max-width: 38rem;
}

/* ------------------------------------------------------------------ */
/* Kontrol (fieldset + segmen radio)                                   */
/* ------------------------------------------------------------------ */

.controls {
  border-top: 1px solid var(--line);
  padding-top: clamp(1.4rem, 4vw, 2rem);
}

.control-group {
  border: 0;
  padding: 0;
  margin: 1.4rem 0 0;
}

.control-group legend {
  padding: 0;
  font-family: var(--font-display);
  font-size: 1.05rem;
  color: var(--forest-deep);
  margin-bottom: 0.6rem;
}

.seg {
  display: flex;
  flex-wrap: wrap;
  gap: 0.6rem;
}

.seg label {
  display: inline-flex;
  align-items: center;
  justify-content: center;
  min-height: var(--hit);
  padding: 0.65rem 1.25rem;
  border: 1px solid var(--line);
  border-radius: 2px;
  background: var(--paper);
  color: var(--ink);
  font-weight: 600;
  cursor: pointer;
  user-select: none;
}

.seg input {
  position: absolute;
  width: 1px;
  height: 1px;
  overflow: hidden;
  clip-path: inset(50%);
  white-space: nowrap;
}

.seg input:focus-visible + label {
  outline: 2px solid var(--coral);
  outline-offset: 2px;
}

.seg label:hover {
  border-color: var(--forest);
  color: var(--forest-deep);
}

.seg input:checked + label {
  background: var(--forest);
  border-color: var(--forest);
  color: var(--white);
}

.seg input:checked + label:hover {
  background: var(--forest-deep);
}

.seg-state label[data-state="nyeri menjalar"]:has(input:checked) {
  background: var(--coral);
  border-color: var(--coral);
}

.field-hint {
  margin: 0.7rem 0 0;
  font-size: 0.88rem;
  color: var(--ink-faint);
}

/* ------------------------------------------------------------------ */
/* Panel blokir (nyeri menjalar)                                       */
/* ------------------------------------------------------------------ */

.blocked {
  border-top: 4px solid var(--coral);
  border-bottom: 1px solid var(--line);
  background: var(--coral-soft);
  padding: clamp(1.2rem, 4vw, 2rem);
}

.blocked h2 {
  color: var(--coral-deep);
  font-size: 1.35rem;
  margin-bottom: 0.6rem;
}

.blocked p {
  margin: 0 0 0.6rem;
}

.blocked-note {
  font-size: 0.92rem;
  color: var(--ink-soft);
}

/* ------------------------------------------------------------------ */
/* Rencana sesi                                                        */
/* ------------------------------------------------------------------ */

.plan {
  border-top: 1px solid var(--line);
  padding-top: clamp(1.4rem, 4vw, 2rem);
}

.plan-head {
  display: flex;
  flex-wrap: wrap;
  gap: 1.2rem;
  justify-content: space-between;
  align-items: flex-end;
}

.plan-meta {
  margin: 0.2rem 0 0;
  color: var(--ink-soft);
}

.plan-progress {
  flex: 1 1 100%;
  min-width: 15rem;
}

.plan-progress-meta {
  display: flex;
  justify-content: space-between;
  font-size: 0.88rem;
  color: var(--ink-soft);
  margin-bottom: 0.4rem;
}

.progress-track {
  height: 8px;
  background: var(--paper-3);
  border-radius: 999px;
  overflow: hidden;
}

.progress-fill {
  height: 100%;
  width: 0%;
  background: var(--forest);
  transition: width var(--motion);
}

.session-bar {
  display: flex;
  flex-wrap: wrap;
  align-items: center;
  gap: 1rem;
  margin: 1.6rem 0;
  padding: 0.9rem 1.1rem;
  background: var(--forest-mist);
  border-left: 3px solid var(--forest);
}

.btn-primary {
  min-height: var(--hit);
  padding: 0.7rem 1.5rem;
  border: 1px solid var(--forest);
  border-radius: 2px;
  background: var(--forest);
  color: var(--white);
  font-family: var(--font-body);
  font-weight: 700;
  font-size: 1rem;
  cursor: pointer;
}

.btn-primary:hover {
  background: var(--forest-deep);
}

.btn-primary[aria-pressed="true"] {
  background: var(--forest-deep);
  border-color: var(--forest-deep);
}

.timer {
  font-family: var(--font-display);
  font-variant-numeric: tabular-nums;
  font-size: 1.6rem;
  margin: 0;
  letter-spacing: 0.05em;
}

.timer-caption {
  margin: 0;
  color: var(--ink-soft);
  font-size: 0.9rem;
}

.timer-done {
  color: var(--coral-deep);
  font-weight: 700;
}

.plan-list {
  list-style: none;
  margin: 0;
  padding: 0;
}

.plan-segment {
  margin-top: 1.8rem;
}

.plan-segment:first-child {
  margin-top: 0;
}

.segment-exercises {
  margin-top: 0.2rem;
}

.segment-title {
  display: flex;
  align-items: baseline;
  gap: 0.8rem;
  border-bottom: 1px solid var(--line);
  padding-bottom: 0.35rem;
  margin-bottom: 0.4rem;
}

.segment-index {
  font-family: var(--font-display);
  font-size: 0.85rem;
  color: var(--coral);
  letter-spacing: 0.1em;
}

.segment-name {
  font-family: var(--font-display);
  font-size: 1.2rem;
  color: var(--forest-deep);
}

/* Baris latihan */
.exercise-row {
  display: grid;
  grid-template-columns: var(--hit) 1fr;
  gap: 0.4rem 0.9rem;
  padding: 1rem 0;
  border-bottom: 1px solid var(--line);
}

.exercise-check {
  grid-row: 1 / span 3;
}

.exercise-check input {
  position: absolute;
  width: 1px;
  height: 1px;
  overflow: hidden;
  clip-path: inset(50%);
  white-space: nowrap;
}

.check-box {
  display: inline-flex;
  align-items: center;
  justify-content: center;
  width: var(--hit);
  height: var(--hit);
  border: 1.5px solid var(--line);
  border-radius: 2px;
  background: var(--paper);
  color: transparent;
  cursor: pointer;
  font-size: 1.1rem;
}

.check-box::after {
  content: "✓";
}

.exercise-check input:focus-visible + .check-box {
  outline: 2px solid var(--coral);
  outline-offset: 2px;
}

.exercise-check input:checked + .check-box {
  background: var(--forest);
  border-color: var(--forest);
  color: var(--white);
}

.exercise-check input:checked ~ * .exercise-name {
  color: var(--ink-faint);
  text-decoration: line-through;
  text-decoration-thickness: 1.5px;
}

.exercise-main {
  display: flex;
  flex-wrap: wrap;
  align-items: baseline;
  gap: 0.35rem 0.7rem;
}

.exercise-name {
  font-weight: 700;
  font-size: 1.02rem;
}

.optional-tag {
  font-size: 0.75rem;
  letter-spacing: 0.06em;
  color: var(--coral-deep);
  border: 1px solid var(--coral);
  border-radius: 999px;
  padding: 0.05rem 0.55rem;
  text-transform: uppercase;
}

.exercise-prescription {
  font-family: var(--font-display);
  font-size: 0.95rem;
  color: var(--forest-deep);
}

.exercise-detail {
  grid-column: 2;
}

.cue {
  margin: 0.2rem 0 0;
  color: var(--ink-soft);
  font-size: 0.92rem;
}

.sub-row {
  margin-top: 0.5rem;
}

.sub-btn {
  min-height: var(--hit);
  padding: 0.5rem 1rem;
  border: 1px solid var(--line);
  border-radius: 2px;
  background: transparent;
  color: var(--forest-deep);
  font-family: var(--font-body);
  font-size: 0.9rem;
  font-weight: 600;
  cursor: pointer;
}

.sub-btn:hover,
.sub-btn[aria-expanded="true"] {
  border-color: var(--forest);
  background: var(--forest-mist);
}

.sub-text {
  margin: 0.5rem 0 0;
  font-size: 0.92rem;
  color: var(--ink-soft);
}

.sub-text strong {
  color: var(--forest-deep);
}

.plan-footnote {
  margin-top: 1.6rem;
  font-size: 0.9rem;
  color: var(--ink-faint);
}

/* ------------------------------------------------------------------ */
/* Hindari + disclaimer                                                */
/* ------------------------------------------------------------------ */

.avoid {
  border-top: 1px solid var(--line);
  padding-top: clamp(1.4rem, 4vw, 2rem);
}

.avoid-list {
  margin: 1rem 0 0;
  border-top: 1px solid var(--line);
}

.avoid-item {
  display: grid;
  grid-template-columns: 1.4rem 1fr;
  gap: 0.4rem 0.8rem;
  padding: 0.9rem 0;
  border-bottom: 1px solid var(--line);
}

.avoid-num {
  font-family: var(--font-display);
  color: var(--coral);
  font-size: 0.9rem;
  padding-top: 0.1rem;
}

.avoid-item dt {
  font-weight: 700;
}

.avoid-item dd {
  grid-column: 2;
  margin: 0;
  color: var(--ink-soft);
  font-size: 0.92rem;
}

.disclaimer {
  border: 1px solid var(--line);
  border-left: 4px solid var(--forest);
  background: var(--forest-mist);
  padding: clamp(1.2rem, 4vw, 1.8rem);
}

.disclaimer h2 {
  font-size: 1.2rem;
}

.disclaimer p {
  margin: 0.5rem 0 0;
  font-size: 0.94rem;
}

.footer {
  border-top: 1px solid var(--line);
  padding: 1.6rem var(--gutter);
  background: var(--forest-deep);
  color: var(--white);
}

.footer p {
  max-width: var(--measure);
  margin: 0 auto;
  font-size: 0.9rem;
}

/* ------------------------------------------------------------------ */
/* Gerak & aksesibilitas                                               */
/* ------------------------------------------------------------------ */

@media (prefers-reduced-motion: reduce) {
  *,
  *::before,
  *::after {
    animation-duration: 0.01ms !important;
    animation-iteration-count: 1 !important;
    transition-duration: 0.01ms !important;
  }
}

@media (max-width: 34rem) {
  .exercise-row {
    grid-template-columns: var(--hit) 1fr;
  }

  .exercise-detail {
    grid-column: 2;
  }

  .plan-head {
    align-items: stretch;
  }
}