*{margin:0;padding:0;box-sizing:border-box}body{font-family:Segoe UI,Tahoma,Geneva,Verdana,sans-serif;-webkit-font-smoothing:antialiased;-moz-osx-font-smoothing:grayscale}#root{min-height:100vh}.instructions-overlay{position:fixed;top:0;left:0;right:0;bottom:0;background:#000c;display:flex;align-items:center;justify-content:center;z-index:9999;padding:20px;overflow-y:auto}.instructions-modal{background:#fff;border-radius:12px;max-width:700px;width:100%;max-height:90vh;overflow-y:auto;box-shadow:0 20px 60px #00000080}.instructions-header{background:linear-gradient(135deg,#030303,#1a1a1a);color:#fff;padding:30px;border-radius:12px 12px 0 0}.instructions-header h2{margin:0;font-size:1.8em;font-weight:700;color:#c6a906}.instructions-content{padding:30px}.instructions-intro{font-size:1.1em;margin-bottom:30px;color:#333;line-height:1.6}.instructions-section h3{font-size:1.3em;color:#030303;margin-bottom:20px;font-weight:700}.instruction-step{display:flex;gap:20px;margin-bottom:25px;align-items:flex-start}.step-number{flex-shrink:0;width:40px;height:40px;background:#c6a906;color:#030303;border-radius:50%;display:flex;align-items:center;justify-content:center;font-weight:700;font-size:1.2em}.step-content{flex:1}.step-content strong{display:block;font-size:1.1em;color:#030303;margin-bottom:8px}.step-content p{margin:0 0 10px;color:#555;line-height:1.6}.step-content ul{margin:10px 0 0;padding-left:20px;color:#555}.step-content li{margin-bottom:5px;line-height:1.5}.instructions-important{background:#fff8dc;border-left:4px solid #c6a906;padding:20px;border-radius:6px;margin-top:30px}.instructions-important strong{display:block;color:#030303;font-size:1.1em;margin-bottom:10px}.instructions-important ul{margin:10px 0 0;padding-left:20px;color:#333}.instructions-important li{margin-bottom:8px;line-height:1.5}.instructions-footer{padding:20px 30px 30px;display:flex;justify-content:center}.btn-start{padding:15px 50px;font-size:1.1em;background:#c6a906;color:#030303;border:none;border-radius:6px;font-weight:700;cursor:pointer;transition:all .3s}.btn-start:hover{background:#a68705;transform:translateY(-2px);box-shadow:0 5px 15px #c6a9064d}@media (max-width: 768px){.instructions-modal{max-width:100%;margin:10px}.instructions-header{padding:20px}.instructions-header h2{font-size:1.5em}.instructions-content{padding:20px}.instruction-step{flex-direction:column;gap:10px}.step-number{width:35px;height:35px;font-size:1em}}.programme-card-container{min-height:100vh;background:linear-gradient(135deg,#030303,#1a1a1a);padding:20px}.page-header{max-width:1200px;margin:0 auto 30px;padding:20px;background:#ffffff0d;border-radius:12px;display:flex;justify-content:space-between;align-items:center;flex-wrap:wrap;gap:20px}.header-content h1{font-size:2em;margin-bottom:5px;font-weight:700;letter-spacing:-1px;color:#c6a906}.header-content p{font-size:1em;color:#ffffffe6}.header-actions{display:flex;align-items:center;gap:20px}.save-status{font-size:.9em;color:#ffffffb3}.save-status .saving{color:#c6a906;font-weight:600}.save-status .saved{color:#4caf50;font-weight:600}.save-status .error{color:#e74c3c;font-weight:600}.btn-logout{padding:8px 16px;font-size:.9em;border:2px solid rgba(255,255,255,.3);border-radius:6px;cursor:pointer;font-weight:600;transition:all .3s;background:transparent;color:#fff}.btn-logout:hover{background:#ffffff1a;border-color:#ffffff80}.form-container{max-width:1200px;margin:0 auto;background:#fff;border-radius:12px;padding:40px;box-shadow:0 20px 60px #0000004d}.form-section{margin-bottom:40px}.form-section h2{font-size:1.5em;margin-bottom:25px;color:#030303;border-bottom:3px solid #c6a906;padding-bottom:15px;font-weight:700}.form-grid{display:grid;grid-template-columns:repeat(auto-fit,minmax(250px,1fr));gap:20px;margin-bottom:20px}.form-group{display:flex;flex-direction:column}.form-group label{font-weight:600;margin-bottom:8px;color:#030303;font-size:.95em}.required{color:#e74c3c;margin-left:3px}.form-group input,.form-group select,.form-group textarea{padding:10px 12px;border:2px solid #e0e0e0;border-radius:6px;font-size:.95em;transition:border-color .3s;font-family:Segoe UI,Tahoma,Geneva,Verdana,sans-serif}.form-group input:focus,.form-group select:focus,.form-group textarea:focus{outline:none;border-color:#c6a906;box-shadow:0 0 0 3px #c6a9061a}.form-group input:required:invalid:not(:placeholder-shown){border-color:#e74c3c}.form-group textarea{resize:vertical;min-height:100px}.locked-field{background-color:#f5f5f5;cursor:not-allowed;color:#666}.exercise-row{background:#f9f9f9;padding:15px;border-radius:6px;margin-bottom:15px;border-left:4px solid #c6a906}.exercise-row h4{margin-top:0;margin-bottom:15px;color:#030303;font-size:1em;display:flex;align-items:center;gap:10px}.mandatory-badge{display:inline-block;background:#c6a906;color:#030303;padding:3px 10px;border-radius:4px;font-size:.75em;font-weight:700;text-transform:uppercase;letter-spacing:.5px}.exercise-grid{display:grid;grid-template-columns:repeat(auto-fit,minmax(150px,1fr));gap:15px}.button-group{display:flex;gap:15px;margin-top:30px;justify-content:center}.btn-submit{padding:14px 40px;font-size:1.05em;border:none;border-radius:6px;cursor:pointer;font-weight:600;transition:all .3s;background:#c6a906;color:#030303}.btn-submit:hover:not(:disabled){background:#a68705;transform:translateY(-2px);box-shadow:0 5px 15px #c6a9064d}.btn-submit:disabled{opacity:.6;cursor:not-allowed}@media (max-width: 768px){.page-header{flex-direction:column;align-items:flex-start}.header-content h1{font-size:1.5em}.form-container{padding:25px}.form-grid,.exercise-grid{grid-template-columns:1fr}.button-group{flex-direction:column}.btn-submit{width:100%}}.email-identification{min-height:100vh;background:linear-gradient(135deg,#030303,#1a1a1a);display:flex;align-items:center;justify-content:center;padding:20px}.email-container{max-width:500px;width:100%}.email-header{text-align:center;margin-bottom:40px;color:#fff}.email-header h1{font-size:2.5em;margin-bottom:10px;font-weight:700;letter-spacing:-1px;color:#c6a906}.email-header p{font-size:1.1em;opacity:.9}.email-content{background:#fff;border-radius:12px;padding:40px;box-shadow:0 20px 60px #0000004d}.email-content h2{font-size:1.8em;margin-bottom:10px;color:#030303}.email-content>p{color:#666;margin-bottom:30px;font-size:.95em}.email-content .form-group{margin-bottom:25px}.email-content .form-group label{display:block;font-weight:600;margin-bottom:8px;color:#030303;font-size:.95em}.email-content .form-group input{width:100%;padding:12px 15px;border:2px solid #e0e0e0;border-radius:6px;font-size:1em;transition:border-color .3s;font-family:Segoe UI,Tahoma,Geneva,Verdana,sans-serif}.email-content .form-group input:focus{outline:none;border-color:#c6a906;box-shadow:0 0 0 3px #c6a9061a}.email-content .form-group input.error{border-color:#e74c3c}.error-message{display:block;color:#e74c3c;font-size:.85em;margin-top:5px;font-weight:500}.btn-primary{width:100%;padding:14px 30px;font-size:1.05em;border:none;border-radius:6px;cursor:pointer;font-weight:600;transition:all .3s;background:#c6a906;color:#030303}.btn-primary:hover{background:#a68705;transform:translateY(-2px);box-shadow:0 5px 15px #c6a9064d}.email-info{margin-top:25px;padding:15px;background:#f8f9fa;border-radius:6px;border-left:4px solid #c6a906}.email-info p{margin:0;font-size:.9em;color:#555;line-height:1.5}.email-info strong{color:#030303}.loading-container{min-height:100vh;background:linear-gradient(135deg,#030303,#1a1a1a);display:flex;flex-direction:column;align-items:center;justify-content:center;padding:20px}.spinner{width:50px;height:50px;border:4px solid rgba(198,169,6,.2);border-top-color:#c6a906;border-radius:50%;animation:spin .8s linear infinite}@keyframes spin{to{transform:rotate(360deg)}}.loading-container p{margin-top:20px;color:#fff;font-size:1.1em;opacity:.9}
