Symfony Profiler

App\Twig\Components\Menu\MainMenu {#5856
  -routingManager: App\BusinessLogic\Training\Exercise\Url\ExerciseRoutingManager {#208 …}
  -em: Doctrine\ORM\EntityManager {#550 …}
  -cache: Symfony\Component\Cache\Adapter\TraceableAdapter {#205 …}
  -kernel: App\Kernel {#14 …}
  -mediaManager: App\BusinessLogic\Media\Manager\MediaManager {#214 …}
}

[
  "name" => "fitmetrics-biceps"
  "class" => "header--logo-dark header--logo dark:hidden h-[80px] w-[130px] max-w-[130px]"
  "data-front--header-target" => "logoDark"
]

[
  "class" => "header--logo-dark header--logo dark:hidden h-[80px] w-[130px] max-w-[130px]"
  "data-front--header-target" => "logoDark"
]

App\Twig\Components\Media\Icon {#5903
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "header--logo-white header--logo hidden dark:block h-[80px] w-[130px] max-w-[130px]"
  "data-front--header-target" => "logoWhite"
]

[
  "class" => "header--logo-white header--logo hidden dark:block h-[80px] w-[130px] max-w-[130px]"
  "data-front--header-target" => "logoWhite"
]

App\Twig\Components\Media\Icon {#5914
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "max-w-fit"
]

[
  "class" => "max-w-fit"
]

Symfony\UX\TwigComponent\AnonymousComponent {#5965
  -props: [
    "class" => "max-w-fit"
  ]
}

[
  "name" => "fitmetrics-biceps"
  "class" => "block header--logo-dark header--logo w-full dark:hidden h-[50px] scale-150"
  "data-front--header-target" => "logoDark"
]

[
  "class" => "block header--logo-dark header--logo w-full dark:hidden h-[50px] scale-150"
  "data-front--header-target" => "logoDark"
]

App\Twig\Components\Media\Icon {#5980
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "hidden header--logo-white header--logo w-full dark:block h-[50px] scale-150"
  "data-front--header-target" => "logoWhite"
]

[
  "class" => "hidden header--logo-white header--logo w-full dark:block h-[50px] scale-150"
  "data-front--header-target" => "logoWhite"
]

App\Twig\Components\Media\Icon {#6030
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "search"
  "class" => "h-7 w-7 mr-4 fill-current"
]

[
  "class" => "h-7 w-7 mr-4 fill-current"
]

App\Twig\Components\Media\Icon {#6058
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "search"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "flexed-biceps"
  "class" => "h-7 w-7 mr-4 fill-current"
]

[
  "class" => "h-7 w-7 mr-4 fill-current"
]

App\Twig\Components\Media\Icon {#6074
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "flexed-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "barbell"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#6098
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "barbell"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "category"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#6122
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "category"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fire"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#6146
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "fire"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "discipline "
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#6170
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "discipline "
  +title: null
  +symbolDefsName: null
}

[
  "name" => "stats-chart"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#6194
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "stats-chart"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "latest"
  "class" => "h-7 w-7 mr-4 fill-current"
]

[
  "class" => "h-7 w-7 mr-4 fill-current"
]

App\Twig\Components\Media\Icon {#6218
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "latest"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "random"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#6242
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "random"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-down"
  "class" => "w-7 h-7 fill-black dark:fill-white transition group-hover:rotate-180"
]

[
  "class" => "w-7 h-7 fill-black dark:fill-white transition group-hover:rotate-180"
]

App\Twig\Components\Media\Icon {#6599
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "max-w-fit"
]

[
  "class" => "max-w-fit"
]

Symfony\UX\TwigComponent\AnonymousComponent {#6586
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#6677
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#6678 …}
  -formFactory: Symfony\Component\Form\FormFactory {#6676 …}
}

[
  "name" => "close"
  "class" => "w-[26px] h-[26px] md:w-[15px] md:h-[15px] cursor-pointer"
]

[
  "class" => "w-[26px] h-[26px] md:w-[15px] md:h-[15px] cursor-pointer"
]

App\Twig\Components\Media\Icon {#6829
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "hidden dark:block h-[80px] w-[300px]"
]

[
  "class" => "hidden dark:block h-[80px] w-[300px]"
]

App\Twig\Components\Media\Icon {#6864
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-biceps"
  "class" => "block dark:hidden h-[80px] w-[300px]"
]

[
  "class" => "block dark:hidden h-[80px] w-[300px]"
]

App\Twig\Components\Media\Icon {#6894
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "google"
  "class" => "h-[24px] w-[20px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "h-[24px] w-[20px]"
]

App\Twig\Components\Media\Icon {#6926
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "google"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "apple"
  "class" => "h-[24px] w-[20px] fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "h-[24px] w-[20px] fill-white"
]

App\Twig\Components\Media\Icon {#6945
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "apple"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "h-[80px] w-[300px]"
]

[
  "class" => "h-[80px] w-[300px]"
]

App\Twig\Components\Media\Icon {#7055
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-down"
  "class" => "fill-white w-[20px] h-[20px]"
]

[
  "class" => "fill-white w-[20px] h-[20px]"
]

App\Twig\Components\Media\Icon {#7089
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "flexed-biceps"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#7105
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "flexed-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fire"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#7129
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "fire"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "category"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#7153
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "category"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "barbell"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#7177
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "barbell"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "discipline"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#7201
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "discipline"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "stats-chart"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#7225
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "stats-chart"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "latest"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#7249
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "latest"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "random"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#7273
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "random"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "favorites"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#7297
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "favorites"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "more"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#7321
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7366
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: true
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#681 …}
}

[
  "name" => "close"
  "class" => "w-[26px] h-[26px] md:w-[15px] md:h-[15px] cursor-pointer text-white"
]

[
  "class" => "w-[26px] h-[26px] md:w-[15px] md:h-[15px] cursor-pointer text-white"
]

App\Twig\Components\Media\Icon {#7356
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-biceps"
  "class" => "h-16 w-full"
]

[
  "class" => "h-16 w-full"
]

App\Twig\Components\Media\Icon {#6997
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4497
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Breathing"
        "url" => "/en/exercises/group/240-breathing"
      ]
      [
        "label" => "90-90 Hip Lift Breathing"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7449
  +items: [
    [
      "label" => "menu.home"
      "url" => "/en/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/en/exercises"
    ]
    [
      "label" => "Breathing"
      "url" => "/en/exercises/group/240-breathing"
    ]
    [
      "label" => "90-90 Hip Lift Breathing"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4497
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Breathing"
        "url" => "/en/exercises/group/240-breathing"
      ]
      [
        "label" => "90-90 Hip Lift Breathing"
        "url" => null
      ]
    ]
  }
}

[
  "name" => "chevron-right"
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

[
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

App\Twig\Components\Media\Icon {#7479
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-right"
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

[
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

App\Twig\Components\Media\Icon {#7501
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-right"
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

[
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

App\Twig\Components\Media\Icon {#7524
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

[
  "containerClass" => "my-4"
]

App\Twig\Components\Ad\AdBanner {#7567
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4451
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4453 …}
    #credits: Doctrine\ORM\PersistentCollection {#4455 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2860
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4427 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1760869123 {#4489
      date: 2025-10-19 12:18:43.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760869123 {#4441
      date: 2025-10-19 12:18:43.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: 20
    -youtubeId: "QdkE6Tdgpvk"
  }
  "title" => "90-90 Breathing"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#7654
  +media: App\Entity\Media\MediaVideo {#4451
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4453 …}
    #credits: Doctrine\ORM\PersistentCollection {#4455 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2860
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4427 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1760869123 {#4489
      date: 2025-10-19 12:18:43.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760869123 {#4441
      date: 2025-10-19 12:18:43.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: 20
    -youtubeId: "QdkE6Tdgpvk"
  }
  +title: "90-90 Breathing"
  +posterSm: null
  +posterLg: null
  +hasPipButton: true
  +loop: false
  +mute: false
  +showCredits: false
  +creditsTitle: "label.media_video.credits"
  -mediaManager: App\BusinessLogic\Media\Manager\MediaManager {#214 …}
  -appManager: App\BusinessLogic\App\Manager\AppManager {#152 …}
}

[
  "name" => "favorites"
  "class" => "h-4 w-4 stroke-yellow text-transparent"
  "data-front--favorite-target" => "icon"
]

[
  "class" => "h-4 w-4 stroke-yellow text-transparent"
  "data-front--favorite-target" => "icon"
]

App\Twig\Components\Media\Icon {#7670
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "favorites"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "program"
  "class" => "w-5 h-5 text-white inline-flex"
]

[
  "class" => "w-5 h-5 text-white inline-flex"
]

App\Twig\Components\Media\Icon {#7703
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "mt-2 md:m-0"
]

[
  "class" => "mt-2 md:m-0"
]

App\Twig\Components\App\PageSharer {#7727
  +shareUrl: "http://test.fitmetrics.ch/en/exercise/68f3fc669186c-90-90-breathing?alias=15884"
  +title: "90-90 Hip Lift Breathing - Exercise - FitMetrics"
  +description: "The 90-90 Breathing exercise is a foundational postural and respiratory drill designed to retrain diaphragmatic breathing and promote proper ribcage and pelvic alignment. Performed lying on the floor with the legs elevated at a 90-degree angle against a wall, this position provides natural support to reduce spinal compression and encourage the diaphragm to function efficiently without excessive tension in the chest, neck, or lower back. It is frequently used in rehabilitation, corrective exercise, and performance warm-ups as it helps teach the body to restore proper breathing mechanics, improve intra-abdominal pressure, and relax compensatory muscles. This exercise is particularly effective for individuals with poor posture, stress-related chest breathing, or lower back tightness. Over time, it can contribute to better core stability, improved mobility through the ribcage and pelvis, and enhanced parasympathetic relaxation. Because it is performed without equipment and with minimal physical strain, it is suitable for beginners and advanced athletes alike as a rebalancing and nervous system reset drill. Whether used as a recovery technique, pre-training activation method, or daily posture correction routine, 90-90 Breathing offers essential neuromuscular benefits for breathing efficiency, spinal support, and overall movement quality."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "name" => "check"
  "class" => "w-5 h-5 text-white fill-white"
]

[
  "class" => "w-5 h-5 text-white fill-white"
]

App\Twig\Components\Media\Icon {#7757
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "reddit"
  "class" => "w-6 h-6 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-6 h-6 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#7785
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "reddit"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "twitter"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#7810
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "twitter"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "threads"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#7833
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "facebook"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#7856
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "linkedin"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#7879
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "linkedin"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "whatsapp"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#7902
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "email"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#7925
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "program"
  "class" => "w-6 h-6 mr-3 !text-white"
]

[
  "class" => "w-6 h-6 mr-3 !text-white"
]

App\Twig\Components\Media\Icon {#7956
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1760869234
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Instructions"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Lie on your back with hips and knees bent at 90 degrees and feet gently against a wall"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Keep your lower back lightly touching the floor and pelvis slightly tucked"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Place your hands on your lower ribs or abdomen to feel the breath"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Inhale gently through your nose focusing on expanding the lower ribcage"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Exhale slowly through your mouth allowing the ribcage to descend and abs to engage lightly"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technical tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Do not push aggressively into the wall"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Keep the neck and shoulders relaxed at all times"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Maintain a slight posterior pelvic tilt without forcing it"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Breathing tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Inhale slowly through the nose for about 3 to 4 seconds"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Pause briefly without tension"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Exhale softly through the mouth for 4 to 6 seconds allowing abs to engage naturally"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8005
  +title: null
  +data: [
    "time" => 1760869234
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Instructions"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Lie on your back with hips and knees bent at 90 degrees and feet gently against a wall"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Keep your lower back lightly touching the floor and pelvis slightly tucked"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Place your hands on your lower ribs or abdomen to feel the breath"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Inhale gently through your nose focusing on expanding the lower ribcage"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Exhale slowly through your mouth allowing the ribcage to descend and abs to engage lightly"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technical tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Do not push aggressively into the wall"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Keep the neck and shoulders relaxed at all times"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Maintain a slight posterior pelvic tilt without forcing it"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Breathing tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Inhale slowly through the nose for about 3 to 4 seconds"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Pause briefly without tension"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Exhale softly through the mouth for 4 to 6 seconds allowing abs to engage naturally"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "http://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
  "data" => [
    "time" => 1760869234
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Avoid if acute lower back pain is present"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Consult a specialist if you have breathing disorders or diaphragmatic dysfunction"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Be cautious with severe hip or pelvic instability"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8066
  +title: null
  +data: [
    "time" => 1760869234
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Avoid if acute lower back pain is present"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Consult a specialist if you have breathing disorders or diaphragmatic dysfunction"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Be cautious with severe hip or pelvic instability"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "http://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
  "containerClass" => "mt-6"
]

App\Twig\Components\Ad\AdSquareFluid {#8053
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#5306
    -news: Doctrine\ORM\PersistentCollection {#5289 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5291 …}
    #id: 6136
    #createdAt: DateTimeImmutable @1760869234 {#5301
      date: 2025-10-19 12:20:34.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760869234 {#5276
      date: 2025-10-19 12:20:34.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5339 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8110
  +faq: App\Entity\Faq {#5306
    -news: Doctrine\ORM\PersistentCollection {#5289 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5291 …}
    #id: 6136
    #createdAt: DateTimeImmutable @1760869234 {#5301
      date: 2025-10-19 12:20:34.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760869234 {#5276
      date: 2025-10-19 12:20:34.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5339 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "What are the benefits of doing 90-90 Breathing?"
  "answer" => "90-90 Breathing improves diaphragmatic breathing, reduces lower back tension, enhances core stability, and helps reset posture by aligning the ribcage and pelvis."
]

App\Twig\Components\Ui\RawFaqComponent {#8138
  +question: "What are the benefits of doing 90-90 Breathing?"
  +answer: "90-90 Breathing improves diaphragmatic breathing, reduces lower back tension, enhances core stability, and helps reset posture by aligning the ribcage and pelvis."
}

[
  "faq" => App\Entity\Faq {#5337
    -news: Doctrine\ORM\PersistentCollection {#5336 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5334 …}
    #id: 6137
    #createdAt: DateTimeImmutable @1760869234 {#5341
      date: 2025-10-19 12:20:34.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760869234 {#5338
      date: 2025-10-19 12:20:34.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5332 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8169
  +faq: App\Entity\Faq {#5337
    -news: Doctrine\ORM\PersistentCollection {#5336 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5334 …}
    #id: 6137
    #createdAt: DateTimeImmutable @1760869234 {#5341
      date: 2025-10-19 12:20:34.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760869234 {#5338
      date: 2025-10-19 12:20:34.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5332 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Is 90-90 Breathing safe for lower back pain?"
  "answer" => "Yes, it is generally safe and often recommended for lower back discomfort because it reduces spinal compression, but any acute pain should be evaluated by a professional first."
]

App\Twig\Components\Ui\RawFaqComponent {#8214
  +question: "Is 90-90 Breathing safe for lower back pain?"
  +answer: "Yes, it is generally safe and often recommended for lower back discomfort because it reduces spinal compression, but any acute pain should be evaluated by a professional first."
}

[
  "faq" => App\Entity\Faq {#5328
    -news: Doctrine\ORM\PersistentCollection {#5327 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5325 …}
    #id: 6138
    #createdAt: DateTimeImmutable @1760869234 {#5330
      date: 2025-10-19 12:20:34.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760869234 {#5329
      date: 2025-10-19 12:20:34.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5323 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8217
  +faq: App\Entity\Faq {#5328
    -news: Doctrine\ORM\PersistentCollection {#5327 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5325 …}
    #id: 6138
    #createdAt: DateTimeImmutable @1760869234 {#5330
      date: 2025-10-19 12:20:34.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760869234 {#5329
      date: 2025-10-19 12:20:34.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5323 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "What is the most common mistake during 90-90 Breathing?"
  "answer" => "The most common mistake is arching the lower back or over-bracing the abs instead of allowing a gentle natural exhale and subtle pelvic tuck."
]

App\Twig\Components\Ui\RawFaqComponent {#8261
  +question: "What is the most common mistake during 90-90 Breathing?"
  +answer: "The most common mistake is arching the lower back or over-bracing the abs instead of allowing a gentle natural exhale and subtle pelvic tuck."
}

[
  "faq" => App\Entity\Faq {#5319
    -news: Doctrine\ORM\PersistentCollection {#5318 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5316 …}
    #id: 6139
    #createdAt: DateTimeImmutable @1760869234 {#5321
      date: 2025-10-19 12:20:34.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760869234 {#5320
      date: 2025-10-19 12:20:34.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5314 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8264
  +faq: App\Entity\Faq {#5319
    -news: Doctrine\ORM\PersistentCollection {#5318 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5316 …}
    #id: 6139
    #createdAt: DateTimeImmutable @1760869234 {#5321
      date: 2025-10-19 12:20:34.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760869234 {#5320
      date: 2025-10-19 12:20:34.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5314 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "How long should I perform 90-90 Breathing?"
  "answer" => "A typical session lasts 2 to 5 minutes focusing on slow controlled breathing cycles rather than counting repetitions."
]

App\Twig\Components\Ui\RawFaqComponent {#8308
  +question: "How long should I perform 90-90 Breathing?"
  +answer: "A typical session lasts 2 to 5 minutes focusing on slow controlled breathing cycles rather than counting repetitions."
}

[
  "faq" => App\Entity\Faq {#5266
    -news: Doctrine\ORM\PersistentCollection {#5265 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5263 …}
    #id: 6140
    #createdAt: DateTimeImmutable @1760869234 {#5268
      date: 2025-10-19 12:20:34.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760869234 {#5267
      date: 2025-10-19 12:20:34.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5261 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8311
  +faq: App\Entity\Faq {#5266
    -news: Doctrine\ORM\PersistentCollection {#5265 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5263 …}
    #id: 6140
    #createdAt: DateTimeImmutable @1760869234 {#5268
      date: 2025-10-19 12:20:34.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760869234 {#5267
      date: 2025-10-19 12:20:34.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5261 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "How does 90-90 Breathing compare to regular supine diaphragmatic breathing?"
  "answer" => "90-90 Breathing offers more pelvic and ribcage support through wall contact, making it easier to find proper alignment compared to a fully flat supine breathing drill."
]

App\Twig\Components\Ui\RawFaqComponent {#8355
  +question: "How does 90-90 Breathing compare to regular supine diaphragmatic breathing?"
  +answer: "90-90 Breathing offers more pelvic and ribcage support through wall contact, making it easier to find proper alignment compared to a fully flat supine breathing drill."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    6
  ]
  "secondaryMuscles" => [
    3
    5
    7
    15
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8283
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8366 …}
  +primaryMuscles: [
    6
  ]
  +secondaryMuscles: [
    3
    5
    7
    15
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: true
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#8364 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8365 …}
}

[
  "name" => "Abs"
  "url" => "/en/exercises/muscle/6-abs"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9766
  +name: "Abs"
  +url: "/en/exercises/muscle/6-abs"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Glutes"
  "url" => "/en/exercises/muscle/3-glutes"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9818
  +name: "Glutes"
  +url: "/en/exercises/muscle/3-glutes"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Lower back"
  "url" => "/en/exercises/muscle/5-lower-back"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9842
  +name: "Lower back"
  +url: "/en/exercises/muscle/5-lower-back"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Hamstrings"
  "url" => "/en/exercises/muscle/7-hamstrings"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9866
  +name: "Hamstrings"
  +url: "/en/exercises/muscle/7-hamstrings"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "External obliques"
  "url" => "/en/exercises/muscle/15-external-obliques"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9890
  +name: "External obliques"
  +url: "/en/exercises/muscle/15-external-obliques"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#9676
  +includeScript: true
  +labelClass: null
  +containerClass: "max-h-[300px] max-w-[300px]"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#9923
  +difficulty: "beginner"
  +small: false
  +link: true
}

[
  "name" => "Isolation"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#9954
  +name: "Isolation"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Without equipment"
  "url" => "/en/exercises/equipment/29-without-equipment"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#9994
  +name: "Without equipment"
  +url: "/en/exercises/equipment/29-without-equipment"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Fitness"
  "url" => "/en/exercises/sport/5-fitness"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10018
  +name: "Fitness"
  +url: "/en/exercises/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Yoga"
  "url" => "/en/exercises/sport/8-yoga"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10042
  +name: "Yoga"
  +url: "/en/exercises/sport/8-yoga"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Pilates"
  "url" => "/en/exercises/sport/9-pilates"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10066
  +name: "Pilates"
  +url: "/en/exercises/sport/9-pilates"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Mobility"
  "url" => "/en/exercises/category/59-mobility"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10090
  +name: "Mobility"
  +url: "/en/exercises/category/59-mobility"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Core"
  "url" => "/en/exercises/category/74-core"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10114
  +name: "Core"
  +url: "/en/exercises/category/74-core"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Recovery and relaxation"
  "url" => "/en/exercises/category/75-recovery-and-relaxation"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10138
  +name: "Recovery and relaxation"
  +url: "/en/exercises/category/75-recovery-and-relaxation"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "containerClass" => "hidden lg:flex items-center justify-center my-6"
]

App\Twig\Components\Ad\AdSquareFluid {#9904
  +includeScript: true
  +labelClass: null
  +containerClass: "hidden lg:flex items-center justify-center my-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#7992
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10179
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

[
  "name" => "program"
  "class" => "w-6 h-6 mr-3 !text-white"
]

[
  "class" => "w-6 h-6 mr-3 !text-white"
]

App\Twig\Components\Media\Icon {#10230
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "http://test.fitmetrics.ch/en/widgets/exercise/preview-68f3fc669186c?video=1"
  "parameters" => [
    [
      "name" => "orientation"
      "description" => "Change the layout: horizontal (side by side) or vertical (stacked)"
      "example" => "?orientation=vertical"
      "values" => [
        "horizontal"
        "vertical"
      ]
    ]
    [
      "name" => "video"
      "description" => "Show the exercise video (if available): yes"
      "example" => "?video=1"
      "values" => [
        "0"
        "1"
        "true"
        "false"
      ]
    ]
  ]
  "defaultWidth" => 350
  "defaultHeight" => 700
]

[
  "class" => "hidden md:block"
]

App\Twig\Components\Ui\WidgetEmbed {#10266
  +route: "http://test.fitmetrics.ch/en/widgets/exercise/preview-68f3fc669186c?video=1"
  +parameters: [
    [
      "name" => "orientation"
      "description" => "Change the layout: horizontal (side by side) or vertical (stacked)"
      "example" => "?orientation=vertical"
      "values" => [
        "horizontal"
        "vertical"
      ]
    ]
    [
      "name" => "video"
      "description" => "Show the exercise video (if available): yes"
      "example" => "?video=1"
      "values" => [
        "0"
        "1"
        "true"
        "false"
      ]
    ]
  ]
  +defaultWidth: 350
  +defaultHeight: 700
}

[
  "name" => "check"
  "class" => "me-1"
  "style" => "width: 20px; height: 20px;"
]

[
  "class" => "me-1"
  "style" => "width: 20px; height: 20px;"
]

App\Twig\Components\Media\Icon {#10304
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "close"
  "class" => "w-[26px] h-[26px] cursor-pointer text-black dark:text-white"
]

[
  "class" => "w-[26px] h-[26px] cursor-pointer text-black dark:text-white"
]

App\Twig\Components\Media\Icon {#10337
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "90-90 Breathing"
  "description" => "The 90-90 Breathing exercise is a foundational postural and respiratory drill designed to retrain diaphragmatic breathing and promote proper ribcage and pelvic alignment. Performed lying on the floor with the legs elevated at a 90-degree angle against a wall, this position provides natural support to reduce spinal compression and encourage the diaphragm to function efficiently without excessive tension in the chest, neck, or lower back. It is frequently used in rehabilitation, corrective exercise, and performance warm-ups as it helps teach the body to restore proper breathing mechanics, improve intra-abdominal pressure, and relax compensatory muscles. This exercise is particularly effective for individuals with poor posture, stress-related chest breathing, or lower back tightness. Over time, it can contribute to better core stability, improved mobility through the ribcage and pelvis, and enhanced parasympathetic relaxation. Because it is performed without equipment and with minimal physical strain, it is suitable for beginners and advanced athletes alike as a rebalancing and nervous system reset drill. Whether used as a recovery technique, pre-training activation method, or daily posture correction routine, 90-90 Breathing offers essential neuromuscular benefits for breathing efficiency, spinal support, and overall movement quality."
]

[
  "class" => "content-container"
]

App\Twig\Components\App\PageSharer {#10377
  +shareUrl: "http://test.fitmetrics.ch/en/exercise/68f3fc669186c-90-90-breathing?alias=15884"
  +title: "90-90 Breathing"
  +description: "The 90-90 Breathing exercise is a foundational postural and respiratory drill designed to retrain diaphragmatic breathing and promote proper ribcage and pelvic alignment. Performed lying on the floor with the legs elevated at a 90-degree angle against a wall, this position provides natural support to reduce spinal compression and encourage the diaphragm to function efficiently without excessive tension in the chest, neck, or lower back. It is frequently used in rehabilitation, corrective exercise, and performance warm-ups as it helps teach the body to restore proper breathing mechanics, improve intra-abdominal pressure, and relax compensatory muscles. This exercise is particularly effective for individuals with poor posture, stress-related chest breathing, or lower back tightness. Over time, it can contribute to better core stability, improved mobility through the ribcage and pelvis, and enhanced parasympathetic relaxation. Because it is performed without equipment and with minimal physical strain, it is suitable for beginners and advanced athletes alike as a rebalancing and nervous system reset drill. Whether used as a recovery technique, pre-training activation method, or daily posture correction routine, 90-90 Breathing offers essential neuromuscular benefits for breathing efficiency, spinal support, and overall movement quality."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "name" => "check"
  "class" => "w-5 h-5 text-white fill-white"
]

[
  "class" => "w-5 h-5 text-white fill-white"
]

App\Twig\Components\Media\Icon {#10385
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "reddit"
  "class" => "w-6 h-6 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-6 h-6 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#10407
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "reddit"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "twitter"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#10431
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "twitter"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "threads"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#10454
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "facebook"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#10477
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "linkedin"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#10500
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "linkedin"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "whatsapp"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#10523
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "email"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#10546
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

App\Twig\Components\Ad\AdWideSkyscraper {#719
  +includeScript: true
  +labelClass: null
  +containerClass: ""
  +adClass: null
  +showBgColor: false
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
  +right: true
  +left: true
}

[
  "containerClass" => "content-container my-4"
]

App\Twig\Components\Ad\AdHorizontalFluid {#10593
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#10648
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: false
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#681 …}
}

[
  "class" => "max-w-fit"
]

[
  "class" => "max-w-fit"
]

Symfony\UX\TwigComponent\AnonymousComponent {#10640
  -props: [
    "class" => "max-w-fit"
  ]
}

[
  "name" => "fitmetrics-biceps"
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 dark:hidden"
]

[
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 dark:hidden"
]

App\Twig\Components\Media\Icon {#10682
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 hidden dark:block"
]

[
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 hidden dark:block"
]

App\Twig\Components\Media\Icon {#10714
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "heart"
  "class" => "heart h-5 w-5 text-[#eb2a2a]"
]

[
  "class" => "heart h-5 w-5 text-[#eb2a2a]"
]

App\Twig\Components\Media\Icon {#10737
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "heart"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "whatsapp"
  "class" => "w-[28px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[28px]"
]

App\Twig\Components\Media\Icon {#10760
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "instagram"
  "class" => "w-[28px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[28px]"
]

App\Twig\Components\Media\Icon {#10783
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "instagram"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "threads"
  "class" => "w-[28px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[28px]"
]

App\Twig\Components\Media\Icon {#10806
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "tiktok"
  "class" => "w-[29px] h-[29px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[29px] h-[29px]"
]

App\Twig\Components\Media\Icon {#10829
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5906 …}
  +name: "tiktok"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}