diff --git a/workout/2026-04-24.html b/workout/2026-04-24.html
index 5570b3e..b745801 100644
--- a/workout/2026-04-24.html
+++ b/workout/2026-04-24.html
@@ -4,146 +4,81 @@
   <base href="/ash/">
   <meta charset="UTF-8">
   <meta name="viewport" content="width=device-width, initial-scale=1.0">
-  <title>Day C — Dynamic Full-Body — Apr 24, 2026</title>
+  <title>Workout: Day C — 2026-04-24</title>
   <style>
     * { box-sizing: border-box; margin: 0; padding: 0; }
-    body {
+    html, body {
       font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, sans-serif;
       background: #0f0f0f;
       color: #e0e0e0;
-      min-height: 100vh;
-      display: flex;
-      justify-content: center;
-      padding: 40px 20px;
+      height: 100%;
+      overflow: hidden;
     }
-    .container { max-width: 1200px; width: 100%; }
-    h1 { font-size: 1.8rem; margin-bottom: 4px; color: #f97316; }
-    .breadcrumb { color: #666; margin-bottom: 24px; font-size: 0.85rem; }
+
+    /* Page: horizontal layout. Sidebar is top-level so it goes to top */
+    .page {
+      display: flex;
+      flex-direction: row;
+      height: 100vh;
+      max-width: 100%;
+      overflow: hidden;
+    }
+
+    /* Left side: header + workout */
+    .left {
+      flex: 1;
+      display: flex;
+      flex-direction: column;
+      min-width: 0;
+      overflow: hidden;
+    }
+
+    /* Header */
+    .header {
+      padding: 16px 24px 8px;
+      flex-shrink: 0;
+    }
+    .breadcrumb { color: #666; font-size: 0.8rem; margin-bottom: 8px; }
     .breadcrumb a { color: #888; text-decoration: none; }
     .breadcrumb a:hover { color: #f97316; }
-    .date-header { color: #888; font-size: 0.9rem; margin-bottom: 16px; }
-    .day-badge { display: inline-block; background: rgba(249, 115, 22, 0.2); color: #f97316; padding: 4px 12px; border-radius: 16px; font-size: 0.85rem; font-weight: 500; margin-bottom: 24px; }
-    .section { margin-bottom: 32px; }
-    h2 { font-size: 1.2rem; color: #f97316; margin-bottom: 16px; }
+    h1 { font-size: 1.6rem; color: #f97316; margin-bottom: 2px; }
+    .date-header { color: #888; font-size: 0.85rem; margin-bottom: 6px; }
+    .day-badge { display: inline-block; background: rgba(249, 115, 22, 0.2); color: #f97316; padding: 3px 10px; border-radius: 12px; font-size: 0.8rem; font-weight: 500; }
+
+    /* Main content area */
+    .main {
+      flex: 1;
+      overflow-y: auto;
+      padding: 0 24px 16px;
+    }
+
+    /* Workout column */
+    .section { margin-bottom: 20px; }
+    h2 { font-size: 1rem; color: #f97316; margin-bottom: 10px; font-weight: 600; }
     .table {
       background: rgba(255,255,255,0.04);
       border: 1px solid rgba(255,255,255,0.08);
-      border-radius: 12px;
+      border-radius: 10px;
       overflow: hidden;
-      margin-bottom: 16px;
     }
     .table table { width: 100%; border-collapse: collapse; }
-    .table th { background: rgba(255,255,255,0.08); padding: 12px 16px; text-align: left; font-weight: 500; font-size: 0.85rem; color: #888; }
-    .table td { padding: 12px 16px; border-top: 1px solid rgba(255,255,255,0.08); font-size: 0.95rem; }
+    .table th { background: rgba(255,255,255,0.06); padding: 8px 12px; text-align: left; font-weight: 500; font-size: 0.75rem; color: #888; text-transform: uppercase; letter-spacing: 0.5px; }
+    .table td { padding: 10px 12px; border-top: 1px solid rgba(255,255,255,0.06); font-size: 0.9rem; color: #e0e0e0; vertical-align: top; }
     .exercise-name { font-weight: 500; }
-    .reps { color: #666; font-size: 0.9rem; }
-    .weight { color: #666; font-size: 0.9rem; }
-    .video-link { color: #4a9eff; text-decoration: none; font-size: 0.85rem; }
-    .video-link:hover { color: #6bb3ff; }
-    .form-note { color: #666; font-size: 0.85rem; font-style: italic; }
-    .note { background: rgba(255,255,255,0.04); border: 1px solid rgba(255,255,255,0.08); border-radius: 12px; padding: 16px; margin-top: 16px; color: #888; font-size: 0.85rem; }
-    .back-link { display: inline-block; color: #f97316; text-decoration: none; font-size: 0.85rem; margin-top: 32px; }
+    .exercise-name a { color: #e0e0e0; text-decoration: none; }
+    .exercise-name a:hover { color: #4a9eff; }
+    .reps { color: #e0e0e0; font-size: 0.85rem; }
+    .weight { color: #e0e0e0; font-size: 0.85rem; }
+    .form-note { color: #888; font-size: 0.8rem; font-style: italic; }
+    .note { background: rgba(255,255,255,0.04); border: 1px solid rgba(255,255,255,0.08); border-radius: 10px; padding: 12px; margin-top: 12px; color: #888; font-size: 0.8rem; }
+    .back-link { display: inline-block; color: #f97316; text-decoration: none; font-size: 0.8rem; margin-top: 16px; margin-bottom: 24px; }
     .back-link:hover { color: #ff8c42; }
 
-    /* Anatomy Diagram Section */
-    .anatomy-section {
-      background: rgba(255,255,255,0.04);
-      border: 1px solid rgba(255,255,255,0.08);
-      border-radius: 12px;
-      padding: 20px;
-      margin-bottom: 24px;
-    }
-    .anatomy-header {
-      display: flex;
-      justify-content: space-between;
-      align-items: center;
-      margin-bottom: 16px;
-      flex-wrap: wrap;
-      gap: 12px;
-    }
-    .anatomy-title {
-      font-size: 1rem;
-      color: #f97316;
-      font-weight: 600;
-    }
-    .anatomy-hint {
-      font-size: 0.8rem;
-      color: #666;
-    }
-    .anatomy-diagrams {
-      display: grid;
-      grid-template-columns: 1fr 1fr;
-      gap: 20px;
-      align-items: start;
-    }
-    .diagram-container {
-      background: #ffffff;
-      border-radius: 8px;
-      padding: 12px;
-      text-align: center;
-      position: relative;
-      transition: all 0.3s ease;
-      border: 2px solid transparent;
-    }
-    .diagram-container h3 {
-      font-size: 0.85rem;
-      color: #888;
-      margin-bottom: 12px;
-      text-transform: uppercase;
-      letter-spacing: 0.5px;
-    }
-    .diagram-container img {
-      width: auto;
-      max-width: 100%;
-      height: auto;
-      max-height: 550px;
-      object-fit: contain;
-      filter: none;
-      transition: filter 0.3s, transform 0.3s;
-      display: block;
-      margin: 0 auto;
-    }
-    .diagram-container.highlighted {
-      box-shadow: 0 0 25px rgba(249, 115, 22, 0.6);
-      border-color: rgba(249, 115, 22, 0.8);
-      transform: scale(1.02);
-    }
-    .diagram-container.highlighted img {
-      filter: brightness(1.05) contrast(1.05);
-    }
-    .muscle-label {
-      font-size: 0.75rem;
-      color: #aaa;
-      margin-top: 8px;
-      font-style: italic;
-    }
-
-    /* Exercise muscle tags */
-    .exercise-muscles {
-      display: flex;
-      gap: 6px;
-      flex-wrap: wrap;
-      margin-top: 6px;
-    }
-    .muscle-tag {
-      font-size: 0.7rem;
-      padding: 3px 10px;
-      border-radius: 12px;
-      font-weight: 500;
-      cursor: pointer;
-      transition: all 0.2s;
-      border: 2px solid transparent;
-      user-select: none;
-    }
-    .muscle-tag:hover {
-      transform: scale(1.08);
-      filter: brightness(1.2);
-    }
-    .muscle-tag.active {
-      border-color: currentColor;
-      box-shadow: 0 0 12px currentColor;
-      transform: scale(1.1);
-    }
+    /* Muscle tags */
+    .exercise-muscles { display: flex; gap: 4px; flex-wrap: wrap; margin-top: 4px; }
+    .muscle-tag { font-size: 0.65rem; padding: 2px 8px; border-radius: 10px; font-weight: 500; cursor: pointer; transition: all 0.2s; border: 2px solid transparent; user-select: none; }
+    .muscle-tag:hover { transform: scale(1.08); filter: brightness(1.2); }
+    .muscle-tag.active { border-color: currentColor; box-shadow: 0 0 10px currentColor; transform: scale(1.1); }
     .muscle-tag.deltoid { background: rgba(100, 181, 246, 0.25); color: #64b5f6; }
     .muscle-tag.pectoralis { background: rgba(229, 115, 115, 0.25); color: #e57373; }
     .muscle-tag.trapezius { background: rgba(129, 199, 132, 0.25); color: #81c784; }
@@ -159,277 +94,325 @@
     .muscle-tag.serratus { background: rgba(229, 115, 115, 0.25); color: #e57373; }
     .muscle-tag.rhomboids { background: rgba(129, 199, 132, 0.25); color: #81c784; }
     .muscle-tag.erector-spinae { background: rgba(161, 136, 127, 0.25); color: #a1887f; }
+    .muscle-tag.core { background: rgba(186, 104, 200, 0.25); color: #ba68c8; }
+    .muscle-tag.shoulders { background: rgba(100, 181, 246, 0.25); color: #64b5f6; }
+    .muscle-tag.forearms { background: rgba(255, 183, 77, 0.25); color: #ffb74d; }
 
-    @media (max-width: 768px) {
-      .anatomy-diagrams {
-        grid-template-columns: 1fr;
-      }
+    /* Anatomy sidebar — top-level, goes to top of page */
+    .anatomy-column {
+      width: 360px;
+      flex-shrink: 0;
+      display: flex;
+      flex-direction: column;
+      padding: 16px 24px 16px 0;
+      overflow-y: auto;
+    }
+    .anatomy-section {
+      background: rgba(255,255,255,0.04);
+      border: 1px solid rgba(255,255,255,0.08);
+      border-radius: 10px;
+      padding: 12px;
+    }
+    .anatomy-header { margin-bottom: 10px; }
+    .anatomy-title { font-size: 0.85rem; color: #f97316; font-weight: 600; }
+    .anatomy-diagrams {
+      display: flex;
+      flex-direction: column;
+      gap: 10px;
+    }
+    .diagram-container {
+      background: #ffffff;
+      border-radius: 8px;
+      padding: 8px;
+      text-align: center;
+      border: 2px solid transparent;
+      transition: all 0.3s ease;
+    }
+    .diagram-container h3 { font-size: 0.7rem; color: #888; margin-bottom: 6px; text-transform: uppercase; letter-spacing: 0.5px; }
+    .diagram-container img {
+      width: auto;
+      max-width: 100%;
+      height: auto;
+      max-height: 35vh;
+      object-fit: contain;
+      display: block;
+      margin: 0 auto;
+    }
+    .diagram-container.highlighted { box-shadow: 0 0 25px rgba(249, 115, 22, 0.6); border-color: rgba(249, 115, 22, 0.8); transform: scale(1.01); }
+
+    /* Mobile: hide sidebar, stack normally */
+    @media (max-width: 1100px) {
+      html, body { height: auto; overflow: auto; }
+      .page { flex-direction: column; height: auto; }
+      .left { height: auto; }
+      .main { padding: 0 16px 16px; }
+      .anatomy-column { display: none; }
+      .header { padding: 16px 16px 8px; }
     }
 
-    @media (min-width: 1200px) {
-      body { padding: 60px 40px; }
-      .container { max-width: 1400px; }
-      h1 { font-size: 2.8rem; }
-      h2 { font-size: 1.8rem; }
-      .date-header { font-size: 1.2rem; margin-bottom: 20px; }
-      .day-badge { font-size: 1.1rem; padding: 6px 18px; margin-bottom: 32px; }
-      .table th { padding: 16px 24px; font-size: 1.1rem; }
-      .table td { padding: 16px 24px; font-size: 1.3rem; }
-      .exercise-name { font-size: 1.4rem; }
-      .reps { font-size: 1.2rem; }
-      .weight { font-size: 1.2rem; }
-      .video-link { font-size: 1.1rem; }
-      .form-note { font-size: 1.1rem; }
-      .note { padding: 20px 24px; font-size: 1.1rem; }
-      .section { margin-bottom: 48px; }
+    /* TV adjustments */
+    @media (min-width: 1600px) {
+      .header { padding: 20px 32px 12px; }
+      .main { padding: 0 32px 20px; }
+      h1 { font-size: 2rem; }
+      .day-badge { font-size: 0.9rem; padding: 4px 12px; }
+      .table td { padding: 12px 14px; font-size: 1rem; }
+      .exercise-name { font-size: 1.1rem; }
+      .reps, .weight { font-size: 0.95rem; }
+      .muscle-tag { font-size: 0.75rem; padding: 3px 10px; }
+      .anatomy-column { width: 400px; padding: 20px 32px 20px 0; }
     }
+
+    @keyframes pulse { 0% { opacity: 0.6; } 50% { opacity: 1; } 100% { opacity: 0.6; } }
+    .wake-locked { position: fixed; bottom: 20px; right: 20px; background: rgba(249, 115, 22, 0.9); color: white; padding: 8px 16px; border-radius: 20px; font-size: 0.85rem; animation: pulse 2s infinite; display: none; z-index: 1000; }
   </style>
 </head>
 <body>
-  <div class="container">
-    <p class="breadcrumb"><a href="../">Ash Pages</a> / <a href="workout/">Workouts</a> /</p>
-    <h1>💪 Day C — Dynamic Full-Body</h1>
-    <div class="date-header">Friday, April 24, 2026</div>
-    <div class="day-badge">Day C — Dynamic Full-Body</div>
-
-    <!-- Anatomy Reference Section -->
-    <div class="section anatomy-section">
-      <div class="anatomy-header">
-        <div class="anatomy-title">📚 Muscle Anatomy Reference (Gray's Anatomy)</div>
-        <div class="anatomy-hint">Click muscle names below to locate on diagrams</div>
+  <div class="page">
+    <!-- LEFT SIDE: header + workout -->
+    <div class="left">
+      <div class="header">
+        <p class="breadcrumb"><a href="../">Ash Pages</a> / <a href="index.html">Workouts</a> /</p>
+        <h1>💪 Day C — Dynamic Full-Body</h1>
+        <div class="date-header">Friday, April 24, 2026</div>
+        <div class="day-badge">Day C — Dynamic Full-Body</div>
       </div>
-      <div class="anatomy-diagrams">
-        <div class="diagram-container" id="diagram-anterior">
-          <h3>Anterior (Front)</h3>
-          <img src="workout/muscles-anterior-labeled.png" alt="Labeled anterior muscle diagram from Gray's Anatomy">
-          <div class="muscle-label">Source: Gray's Anatomy (1918), public domain. Labels: Deltoid, Pectoralis major, Biceps brachii, Rectus abdominis, Quadriceps, etc.</div>
-        </div>
-        <div class="diagram-container" id="diagram-posterior">
-          <h3>Posterior (Back)</h3>
-          <img src="workout/muscles-posterior-labeled.png" alt="Labeled posterior muscle diagram from Gray's Anatomy">
-          <div class="muscle-label">Source: Gray's Anatomy (1918), public domain. Labels: Trapezius, Latissimus dorsi, Triceps, Erector spinae, Hamstrings, Gastrocnemius, etc.</div>
+
+      <div class="main">
+        <div class="workout-column" id="workoutColumn">
+          <div class="section">
+            <h2>Warmup</h2>
+            <div class="note">5 min treadmill walk + arm swings + bodyweight squats</div>
+          </div>
+
+          <div class="section">
+            <h2>Main Workout</h2>
+            <div class="table">
+              <table>
+                <thead><tr><th>#</th><th>Exercise</th><th>Reps</th><th>Weight</th><th>Muscles</th></tr></thead>
+                <tbody>
+                  <tr>
+                    <td>1</td>
+                    <td class="exercise-name"><a href="https://www.youtube.com/watch?v=Fkzk_RqlYig" target="_blank">Farmer's Walk</a></td>
+                    <td class="reps">20 steps</td>
+                    <td class="weight">15 lb pair or KBs</td>
+                    <td>
+                      <div class="exercise-muscles">
+                        <span class="muscle-tag trapezius" data-muscle="trapezius">Upper Trapezius</span>
+                        <span class="muscle-tag deltoid" data-muscle="deltoid">Deltoids</span>
+                        <span class="muscle-tag erector-spinae" data-muscle="erector-spinae">Erector Spinae</span>
+                      </div>
+                    </td>
+                  </tr>
+                  <tr>
+                    <td>2</td>
+                    <td class="exercise-name"><a href="https://www.youtube.com/watch?v=4gzbmyDdaho" target="_blank">H2L Chop (wood chop)</a></td>
+                    <td class="reps">10/side</td>
+                    <td class="weight">20 lb KB</td>
+                    <td>
+                      <div class="exercise-muscles">
+                        <span class="muscle-tag obliques" data-muscle="obliques">Obliques</span>
+                        <span class="muscle-tag serratus" data-muscle="serratus">Serratus Anterior</span>
+                        <span class="muscle-tag deltoid" data-muscle="deltoid">Deltoids</span>
+                      </div>
+                    </td>
+                  </tr>
+                  <tr>
+                    <td>3</td>
+                    <td class="exercise-name"><a href="https://www.youtube.com/watch?v=jFnZPgmTwik" target="_blank">DB Push Press</a></td>
+                    <td class="reps">10</td>
+                    <td class="weight">10 lb pair → 15 lb</td>
+                    <td>
+                      <div class="exercise-muscles">
+                        <span class="muscle-tag deltoid" data-muscle="deltoid">Deltoids</span>
+                        <span class="muscle-tag triceps" data-muscle="triceps">Triceps</span>
+                        <span class="muscle-tag quadriceps" data-muscle="quadriceps">Quadriceps</span>
+                      </div>
+                    </td>
+                  </tr>
+                  <tr>
+                    <td>4</td>
+                    <td class="exercise-name"><a href="https://www.youtube.com/watch?v=d1QEddtoOq0" target="_blank">DB Rear Delt Flies</a></td>
+                    <td class="reps">10</td>
+                    <td class="weight">5 lb pair → 10 lb</td>
+                    <td>
+                      <div class="exercise-muscles">
+                        <span class="muscle-tag deltoid" data-muscle="deltoid">Rear Deltoid</span>
+                        <span class="muscle-tag rhomboids" data-muscle="rhomboids">Rhomboids</span>
+                        <span class="muscle-tag trapezius" data-muscle="trapezius">Middle Trapezius</span>
+                      </div>
+                    </td>
+                  </tr>
+                  <tr>
+                    <td>5</td>
+                    <td class="exercise-name">DB Hammer Curls</td>
+                    <td class="reps">15</td>
+                    <td class="weight">10 lb pair → 12 lb</td>
+                    <td>
+                      <div class="exercise-muscles">
+                        <span class="muscle-tag biceps" data-muscle="biceps">Biceps Brachialis</span>
+                        <span class="muscle-tag forearms" data-muscle="forearms">Brachioradialis</span>
+                      </div>
+                    </td>
+                  </tr>
+                  <tr>
+                    <td>6</td>
+                    <td class="exercise-name">Calf Raises (1-leg)</td>
+                    <td class="reps">20 (10/leg)</td>
+                    <td class="weight">bodyweight or hold KB</td>
+                    <td>
+                      <div class="exercise-muscles">
+                        <span class="muscle-tag gastrocnemius" data-muscle="gastrocnemius">Gastrocnemius</span>
+                      </div>
+                    </td>
+                  </tr>
+                </tbody>
+              </table>
+            </div>
+            <div class="note"><strong>Structure:</strong> 3 rounds, 60-90s rest between rounds</div>
+          </div>
+
+          <div class="section">
+            <h2>Core Finisher</h2>
+            <div class="table">
+              <table>
+                <thead><tr><th>#</th><th>Exercise</th><th>Reps/Time</th><th>Weight</th><th>Muscles</th></tr></thead>
+                <tbody>
+                  <tr>
+                    <td>1</td>
+                    <td class="exercise-name"><a href="https://www.youtube.com/watch?v=g_BYB0R-4Ws" target="_blank">Dead Bugs</a></td>
+                    <td class="reps">10/side</td>
+                    <td class="weight">bodyweight</td>
+                    <td>
+                      <div class="exercise-muscles">
+                        <span class="muscle-tag rectus-abdominis" data-muscle="rectus-abdominis">Rectus Abdominis</span>
+                        <span class="muscle-tag obliques" data-muscle="obliques">Obliques</span>
+                      </div>
+                    </td>
+                  </tr>
+                  <tr>
+                    <td>2</td>
+                    <td class="exercise-name"><a href="https://www.youtube.com/watch?v=wkD8rjkodUI" target="_blank">Russian Twists</a></td>
+                    <td class="reps">20 total</td>
+                    <td class="weight">8 lb KB or 10 lb DB</td>
+                    <td>
+                      <div class="exercise-muscles">
+                        <span class="muscle-tag obliques" data-muscle="obliques">Obliques</span>
+                        <span class="muscle-tag rectus-abdominis" data-muscle="rectus-abdominis">Rectus Abdominis</span>
+                      </div>
+                    </td>
+                  </tr>
+                  <tr>
+                    <td>3</td>
+                    <td class="exercise-name"><a href="https://www.youtube.com/watch?v=ASdvN_XEl_c" target="_blank">Plank Hold</a></td>
+                    <td class="reps">30-45s</td>
+                    <td class="weight">bodyweight</td>
+                    <td>
+                      <div class="exercise-muscles">
+                        <span class="muscle-tag rectus-abdominis" data-muscle="rectus-abdominis">Rectus Abdominis</span>
+                        <span class="muscle-tag obliques" data-muscle="obliques">Obliques</span>
+                        <span class="muscle-tag erector-spinae" data-muscle="erector-spinae">Erector Spinae</span>
+                      </div>
+                    </td>
+                  </tr>
+                </tbody>
+              </table>
+            </div>
+            <div class="note"><strong>Structure:</strong> 2 rounds, minimal rest between exercises and rounds</div>
+          </div>
+
+          <a href="index.html" class="back-link">← Back to all workouts</a>
         </div>
       </div>
     </div>
 
-    <div class="section">
-      <h2>Warmup</h2>
-      <div class="note">5 min treadmill walk + arm swings + bodyweight squats</div>
-    </div>
-
-    <div class="section">
-      <h2>Main Workout</h2>
-      <div class="table">
-        <table>
-          <thead><tr><th>#</th><th>Exercise</th><th>Reps</th><th>Weight</th><th>Target Muscles</th><th>Form Video</th></tr></thead>
-          <tbody>
-            <tr>
-              <td>1</td>
-              <td class="exercise-name">Farmer's Walk</td>
-              <td class="reps">20 steps</td>
-              <td class="weight">15 lb pair or KBs</td>
-              <td>
-                <div class="exercise-muscles">
-                  <span class="muscle-tag trapezius" data-muscle="trapezius">Upper Trapezius</span>
-                  <span class="muscle-tag deltoid" data-muscle="deltoid">Deltoids</span>
-                  <span class="muscle-tag erector-spinae" data-muscle="erector-spinae">Erector Spinae</span>
-                </div>
-              </td>
-              <td><a class="video-link" href="https://www.youtube.com/watch?v=Fkzk_RqlYig" target="_blank">Video</a></td>
-            </tr>
-            <tr>
-              <td>2</td>
-              <td class="exercise-name">H2L Chop (wood chop)</td>
-              <td class="reps">10/side</td>
-              <td class="weight">20 lb KB</td>
-              <td>
-                <div class="exercise-muscles">
-                  <span class="muscle-tag obliques" data-muscle="obliques">Obliques</span>
-                  <span class="muscle-tag serratus" data-muscle="serratus">Serratus Anterior</span>
-                  <span class="muscle-tag deltoid" data-muscle="deltoid">Deltoids</span>
-                </div>
-              </td>
-              <td><a class="video-link" href="https://www.youtube.com/watch?v=4gzbmyDdaho" target="_blank">Video</a></td>
-            </tr>
-            <tr>
-              <td>3</td>
-              <td class="exercise-name">DB Push Press</td>
-              <td class="reps">10</td>
-              <td class="weight">10 lb pair → 15 lb</td>
-              <td>
-                <div class="exercise-muscles">
-                  <span class="muscle-tag deltoid" data-muscle="deltoid">Deltoids</span>
-                  <span class="muscle-tag triceps" data-muscle="triceps">Triceps</span>
-                  <span class="muscle-tag quadriceps" data-muscle="quadriceps">Quadriceps</span>
-                </div>
-              </td>
-              <td><a class="video-link" href="https://www.youtube.com/watch?v=jFnZPgmTwik" target="_blank">Video</a></td>
-            </tr>
-            <tr>
-              <td>4</td>
-              <td class="exercise-name">DB Rear Delt Flies</td>
-              <td class="reps">10</td>
-              <td class="weight">5 lb pair → 10 lb</td>
-              <td>
-                <div class="exercise-muscles">
-                  <span class="muscle-tag deltoid" data-muscle="deltoid">Rear Deltoid</span>
-                  <span class="muscle-tag rhomboids" data-muscle="rhomboids">Rhomboids</span>
-                  <span class="muscle-tag trapezius" data-muscle="trapezius">Middle Trapezius</span>
-                </div>
-              </td>
-              <td><a class="video-link" href="https://www.youtube.com/watch?v=d1QEddtoOq0" target="_blank">Video</a></td>
-            </tr>
-            <tr>
-              <td>5</td>
-              <td class="exercise-name">DB Hammer Curls</td>
-              <td class="reps">15</td>
-              <td class="weight">10 lb pair → 12 lb</td>
-              <td>
-                <div class="exercise-muscles">
-                  <span class="muscle-tag biceps" data-muscle="biceps">Biceps Brachialis</span>
-                  <span class="muscle-tag brachioradialis" data-muscle="biceps">Brachioradialis</span>
-                </div>
-              </td>
-              <td class="form-note">palms face each other, no swing</td>
-            </tr>
-            <tr>
-              <td>6</td>
-              <td class="exercise-name">Calf Raises (1-leg)</td>
-              <td class="reps">20 (10/leg)</td>
-              <td class="weight">bodyweight or hold KB</td>
-              <td>
-                <div class="exercise-muscles">
-                  <span class="muscle-tag gastrocnemius" data-muscle="gastrocnemius">Gastrocnemius</span>
-                </div>
-              </td>
-              <td class="form-note">step edge or flat floor</td>
-            </tr>
-          </tbody>
-        </table>
+    <!-- RIGHT SIDE: anatomy sidebar -->
+    <div class="anatomy-column">
+      <div class="anatomy-section">
+        <div class="anatomy-header">
+          <div class="anatomy-title">📚 Muscle Reference</div>
+        </div>
+        <div class="anatomy-diagrams">
+          <div class="diagram-container" id="diagram-anterior">
+            <h3>Anterior (Front)</h3>
+            <img src="workout/muscles-anterior-labeled.png" alt="Anterior muscles">
+          </div>
+          <div class="diagram-container" id="diagram-posterior">
+            <h3>Posterior (Back)</h3>
+            <img src="workout/muscles-posterior-labeled.png" alt="Posterior muscles">
+          </div>
+        </div>
       </div>
-      <div class="note"><strong>Structure:</strong> 3 rounds, 60-90s rest between rounds</div>
     </div>
-
-    <div class="section">
-      <h2>Core Finisher</h2>
-      <div class="table">
-        <table>
-          <thead><tr><th>#</th><th>Exercise</th><th>Reps/Time</th><th>Weight</th><th>Target Muscles</th><th>Form Video</th></tr></thead>
-          <tbody>
-            <tr>
-              <td>1</td>
-              <td class="exercise-name">Dead Bugs</td>
-              <td class="reps">10/side</td>
-              <td class="weight">bodyweight</td>
-              <td>
-                <div class="exercise-muscles">
-                  <span class="muscle-tag rectus-abdominis" data-muscle="rectus-abdominis">Rectus Abdominis</span>
-                  <span class="muscle-tag obliques" data-muscle="obliques">Obliques</span>
-                </div>
-              </td>
-              <td><a class="video-link" href="https://www.youtube.com/watch?v=g_BYB0R-4Ws" target="_blank">Video</a></td>
-            </tr>
-            <tr>
-              <td>2</td>
-              <td class="exercise-name">Russian Twists</td>
-              <td class="reps">20 total</td>
-              <td class="weight">8 lb KB or 10 lb DB</td>
-              <td>
-                <div class="exercise-muscles">
-                  <span class="muscle-tag obliques" data-muscle="obliques">Obliques</span>
-                  <span class="muscle-tag rectus-abdominis" data-muscle="rectus-abdominis">Rectus Abdominis</span>
-                </div>
-              </td>
-              <td><a class="video-link" href="https://www.youtube.com/watch?v=wkD8rjkodUI" target="_blank">Video</a></td>
-            </tr>
-            <tr>
-              <td>3</td>
-              <td class="exercise-name">Plank Hold</td>
-              <td class="reps">30-45s</td>
-              <td class="weight">bodyweight</td>
-              <td>
-                <div class="exercise-muscles">
-                  <span class="muscle-tag rectus-abdominis" data-muscle="rectus-abdominis">Rectus Abdominis</span>
-                  <span class="muscle-tag obliques" data-muscle="obliques">Obliques</span>
-                  <span class="muscle-tag erector-spinae" data-muscle="erector-spinae">Erector Spinae</span>
-                </div>
-              </td>
-              <td><a class="video-link" href="https://www.youtube.com/watch?v=ASdvN_XEl_c" target="_blank">Video</a></td>
-            </tr>
-          </tbody>
-        </table>
-      </div>
-      <div class="note"><strong>Structure:</strong> 2 rounds, minimal rest between exercises and rounds. No rest between exercises — just move through them.</div>
-    </div>
-
-    <a href="index.html" class="back-link">← Back to all workouts</a>
   </div>
 
+  <div class="wake-locked" id="wakeLockStatus">Screen locked for workout</div>
+
   <script>
-    // Muscle tag click handler - highlights diagrams when you click a muscle name
+    // Remote control: arrow keys scroll workout
+    const workoutCol = document.getElementById('workoutColumn');
+    const SCROLL_AMOUNT = 120;
+
+    document.addEventListener('keydown', (e) => {
+      if (e.key === 'ArrowDown' || e.key === 'Down') {
+        e.preventDefault();
+        workoutCol.scrollBy({ top: SCROLL_AMOUNT, behavior: 'smooth' });
+      } else if (e.key === 'ArrowUp' || e.key === 'Up') {
+        e.preventDefault();
+        workoutCol.scrollBy({ top: -SCROLL_AMOUNT, behavior: 'smooth' });
+      }
+    });
+
+    // Wake Lock
+    let wakeLock = null;
+    async function requestWakeLock() {
+      try {
+        wakeLock = await navigator.wakeLock.request('screen');
+        const status = document.getElementById('wakeLockStatus');
+        status.style.display = 'block';
+        status.textContent = '🔒 Screen locked for workout';
+        wakeLock.addEventListener('release', () => { status.style.display = 'none'; wakeLock = null; });
+      } catch (err) {
+        const status = document.getElementById('wakeLockStatus');
+        status.style.display = 'block';
+        status.textContent = '⚠️ Wake lock not available';
+        status.style.background = 'rgba(100, 100, 100, 0.9)';
+      }
+    }
+
+    const btn = document.createElement('button');
+    btn.textContent = '🔒 Lock Screen';
+    btn.style.cssText = 'position:fixed;bottom:20px;left:20px;background:#f97316;color:white;border:none;padding:10px 20px;border-radius:24px;font-size:1rem;cursor:pointer;z-index:1000;';
+    btn.addEventListener('click', () => {
+      if ('wakeLock' in navigator) {
+        requestWakeLock();
+      } else {
+        const status = document.getElementById('wakeLockStatus');
+        status.style.display = 'block';
+        status.textContent = '🔒 Screen locked (fullscreen)';
+        status.style.background = 'rgba(249, 115, 22, 0.9)';
+        document.documentElement.requestFullscreen?.();
+      }
+    });
+    document.body.appendChild(btn);
+
+    document.addEventListener('visibilitychange', async () => {
+      if (wakeLock !== null && document.visibilityState === 'visible') await requestWakeLock();
+    });
+
+    // Muscle tag click handler
     document.querySelectorAll('.muscle-tag').forEach(tag => {
       tag.addEventListener('click', function(e) {
         e.preventDefault();
-
-        // Remove active class from all tags
         document.querySelectorAll('.muscle-tag').forEach(t => t.classList.remove('active'));
-
-        // Add active class to clicked tag
         this.classList.add('active');
-
-        // Highlight both diagram containers
-        document.querySelectorAll('.diagram-container').forEach(container => {
-          container.classList.add('highlighted');
-        });
-
-        // Get muscle name for logging
-        const muscleName = this.textContent;
-        console.log('🔬 Muscle selected:', muscleName);
-
-        // Smooth scroll to anatomy section
-        document.querySelector('.anatomy-section').scrollIntoView({
-          behavior: 'smooth',
-          block: 'center'
-        });
-
-        // Remove highlight after 3 seconds
+        document.querySelectorAll('.diagram-container').forEach(c => c.classList.add('highlighted'));
         setTimeout(() => {
-          document.querySelectorAll('.diagram-container').forEach(container => {
-            container.classList.remove('highlighted');
-          });
+          document.querySelectorAll('.diagram-container').forEach(c => c.classList.remove('highlighted'));
           this.classList.remove('active');
         }, 3000);
       });
     });
-
-    // Wake Lock API — keeps screen on during workout
-    let wakeLockSentinel = null;
-
-    async function requestWakeLock() {
-      try {
-        if ('wakeLock' in navigator) {
-          wakeLockSentinel = await navigator.wakeLock.request('screen');
-          console.log('🔋 Wake Lock active — screen will stay on');
-          wakeLockSentinel.addEventListener('release', () => {
-            console.log('🔋 Wake Lock released');
-          });
-        }
-      } catch (err) {
-        console.log('🔋 Wake Lock failed:', err.message);
-      }
-    }
-
-    // Request on first interaction (requires user gesture on some browsers)
-    document.body.addEventListener('click', () => {
-      if (!wakeLockSentinel) requestWakeLock();
-    }, { once: true });
-
-    // Re-acquire wake lock if page becomes visible again (e.g., tab switch back)
-    document.addEventListener('visibilitychange', () => {
-      if (document.visibilityState === 'visible' && wakeLockSentinel !== null && wakeLockSentinel.released) {
-        requestWakeLock();
-      }
-    });
   </script>
 </body>
 </html>
\ No newline at end of file