Symfony Profiler

App\Twig\Components\Menu\MainMenu {#5830
  -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 {#5877
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#5888
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#5939
  -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 {#5954
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#6004
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#6032
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#6048
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#6072
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#6096
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#6120
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#6144
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#6168
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#6192
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#6216
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#6567
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6554
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#6645
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#6646 …}
  -formFactory: Symfony\Component\Form\FormFactory {#6644 …}
}

[
  "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 {#6797
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#6832
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#6862
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#6894
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#6913
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#7023
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#7057
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#7073
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#7097
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#7121
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#7145
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#7169
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#7193
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#7217
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#7241
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#7265
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#7289
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7334
  +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 {#7324
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#6965
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4403
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Shoulder Tap"
        "url" => "/en/exercises/group/290-shoulder-tap"
      ]
      [
        "label" => "Standing Alternating Shoulder Tap"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7417
  +items: [
    [
      "label" => "menu.home"
      "url" => "/en/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/en/exercises"
    ]
    [
      "label" => "Shoulder Tap"
      "url" => "/en/exercises/group/290-shoulder-tap"
    ]
    [
      "label" => "Standing Alternating Shoulder Tap"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4403
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Shoulder Tap"
        "url" => "/en/exercises/group/290-shoulder-tap"
      ]
      [
        "label" => "Standing Alternating Shoulder Tap"
        "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 {#7447
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#7469
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#7492
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#7535
  +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 {#4357
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4359 …}
    #credits: Doctrine\ORM\PersistentCollection {#4361 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2703
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4333 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1755631687 {#4395
      date: 2025-08-19 21:28:07.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755631687 {#4347
      date: 2025-08-19 21:28:07.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    -duration: null
    -format: null
    -startTime: 24
    -endTime: 38
    -youtubeId: "Edll3tNNYD0"
  }
  "title" => "Standing Shoulder Tap"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#7622
  +media: App\Entity\Media\MediaVideo {#4357
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4359 …}
    #credits: Doctrine\ORM\PersistentCollection {#4361 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2703
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4333 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1755631687 {#4395
      date: 2025-08-19 21:28:07.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755631687 {#4347
      date: 2025-08-19 21:28:07.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    -duration: null
    -format: null
    -startTime: 24
    -endTime: 38
    -youtubeId: "Edll3tNNYD0"
  }
  +title: "Standing Shoulder Tap"
  +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 {#7638
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#7671
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#7695
  +shareUrl: "http://test.fitmetrics.ch/en/exercise/68a4c5833617b-standing-shoulder-tap?alias=13287"
  +title: "Standing Alternating Shoulder Tap - Exercise - FitMetrics"
  +description: "The Standing Shoulder Tap is a simple yet effective bodyweight exercise designed to enhance core stability, balance, and coordination. By performing alternating shoulder taps from a standing position, this movement engages the abdominal muscles to stabilize the torso while challenging balance and control. It also activates supporting muscle groups such as the shoulders, lower back, and legs, making it a well-rounded exercise for functional fitness. This exercise is particularly beneficial for individuals seeking to improve core strength without lying on the floor, making it a suitable choice for warm-ups, quick home workouts, or fitness routines that prioritize accessibility. Since it requires no equipment, the Standing Shoulder Tap can be performed virtually anywhere, from the gym to the office or at home. It serves as an excellent progression for beginners before moving to more demanding variations like the plank shoulder tap. Regular practice of this movement helps build awareness of body alignment, improves postural control, and supports injury prevention by reinforcing core stability. Additionally, it provides a low-impact option for strengthening the midsection without placing stress on the joints. Overall, the Standing Shoulder Tap is an efficient exercise for developing functional strength, balance, and core endurance."
  +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 {#7725
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#7753
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#7778
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#7801
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#7824
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#7847
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#7870
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#7893
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#7924
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1755631822
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Instructions"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stand with feet shoulder-width apart."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Engage your core and keep your back straight."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lift your right hand and tap your left shoulder."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Return your right hand to starting position."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lift your left hand and tap your right shoulder."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Continue alternating sides while maintaining balance."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technical Tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Keep your hips stable to avoid swaying."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Engage your abs throughout the movement."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Maintain an upright posture with shoulders relaxed."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Breathing Tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Exhale as you lift your hand to tap your shoulder."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Inhale as you return to the starting position."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#7973
  +title: null
  +data: [
    "time" => 1755631822
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Instructions"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stand with feet shoulder-width apart."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Engage your core and keep your back straight."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lift your right hand and tap your left shoulder."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Return your right hand to starting position."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lift your left hand and tap your right shoulder."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Continue alternating sides while maintaining balance."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technical Tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Keep your hips stable to avoid swaying."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Engage your abs throughout the movement."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Maintain an upright posture with shoulders relaxed."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Breathing Tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Exhale as you lift your hand to tap your shoulder."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Inhale as you return to the starting position."
              "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" => 1755631822
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Avoid if experiencing shoulder injuries."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Not recommended for individuals with severe lower back pain."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Consult a doctor if you have balance disorders."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8034
  +title: null
  +data: [
    "time" => 1755631822
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Avoid if experiencing shoulder injuries."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Not recommended for individuals with severe lower back pain."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Consult a doctor if you have balance disorders."
              "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 {#8021
  +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 {#5147
    -news: Doctrine\ORM\PersistentCollection {#5130 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5132 …}
    #id: 5343
    #createdAt: DateTimeImmutable @1755631822 {#5142
      date: 2025-08-19 21:30:22.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755631822 {#5117
      date: 2025-08-19 21:30:22.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5180 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8078
  +faq: App\Entity\Faq {#5147
    -news: Doctrine\ORM\PersistentCollection {#5130 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5132 …}
    #id: 5343
    #createdAt: DateTimeImmutable @1755631822 {#5142
      date: 2025-08-19 21:30:22.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755631822 {#5117
      date: 2025-08-19 21:30:22.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5180 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "What muscles do standing shoulder taps work?"
  "answer" => "Standing shoulder taps primarily work the core muscles, especially the abs, while also engaging the shoulders, lower back, and stabilizing muscles in the legs."
]

App\Twig\Components\Ui\RawFaqComponent {#8106
  +question: "What muscles do standing shoulder taps work?"
  +answer: "Standing shoulder taps primarily work the core muscles, especially the abs, while also engaging the shoulders, lower back, and stabilizing muscles in the legs."
}

[
  "faq" => App\Entity\Faq {#5178
    -news: Doctrine\ORM\PersistentCollection {#5177 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5175 …}
    #id: 5344
    #createdAt: DateTimeImmutable @1755631822 {#5182
      date: 2025-08-19 21:30:22.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755631822 {#5179
      date: 2025-08-19 21:30:22.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5173 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8137
  +faq: App\Entity\Faq {#5178
    -news: Doctrine\ORM\PersistentCollection {#5177 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5175 …}
    #id: 5344
    #createdAt: DateTimeImmutable @1755631822 {#5182
      date: 2025-08-19 21:30:22.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755631822 {#5179
      date: 2025-08-19 21:30:22.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5173 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Is the standing shoulder tap good for beginners?"
  "answer" => "Yes, the standing shoulder tap is beginner-friendly because it requires no equipment, is low impact, and helps improve balance and core stability."
]

App\Twig\Components\Ui\RawFaqComponent {#8182
  +question: "Is the standing shoulder tap good for beginners?"
  +answer: "Yes, the standing shoulder tap is beginner-friendly because it requires no equipment, is low impact, and helps improve balance and core stability."
}

[
  "faq" => App\Entity\Faq {#5169
    -news: Doctrine\ORM\PersistentCollection {#5168 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5166 …}
    #id: 5345
    #createdAt: DateTimeImmutable @1755631822 {#5171
      date: 2025-08-19 21:30:22.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755631822 {#5170
      date: 2025-08-19 21:30:22.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5164 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8185
  +faq: App\Entity\Faq {#5169
    -news: Doctrine\ORM\PersistentCollection {#5168 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5166 …}
    #id: 5345
    #createdAt: DateTimeImmutable @1755631822 {#5171
      date: 2025-08-19 21:30:22.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755631822 {#5170
      date: 2025-08-19 21:30:22.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5164 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Can I do standing shoulder taps every day?"
  "answer" => "Yes, standing shoulder taps can be safely performed daily as part of a warm-up or core routine, as long as you maintain proper form and avoid overexertion."
]

App\Twig\Components\Ui\RawFaqComponent {#8229
  +question: "Can I do standing shoulder taps every day?"
  +answer: "Yes, standing shoulder taps can be safely performed daily as part of a warm-up or core routine, as long as you maintain proper form and avoid overexertion."
}

[
  "faq" => App\Entity\Faq {#5160
    -news: Doctrine\ORM\PersistentCollection {#5159 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5157 …}
    #id: 5346
    #createdAt: DateTimeImmutable @1755631822 {#5162
      date: 2025-08-19 21:30:22.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755631822 {#5161
      date: 2025-08-19 21:30:22.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5155 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8232
  +faq: App\Entity\Faq {#5160
    -news: Doctrine\ORM\PersistentCollection {#5159 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5157 …}
    #id: 5346
    #createdAt: DateTimeImmutable @1755631822 {#5162
      date: 2025-08-19 21:30:22.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755631822 {#5161
      date: 2025-08-19 21:30:22.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5155 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "What is the difference between standing shoulder taps and plank shoulder taps?"
  "answer" => "Standing shoulder taps are performed upright and focus more on balance and light core engagement, while plank shoulder taps place the body in a horizontal position and demand greater core strength and stability."
]

App\Twig\Components\Ui\RawFaqComponent {#8276
  +question: "What is the difference between standing shoulder taps and plank shoulder taps?"
  +answer: "Standing shoulder taps are performed upright and focus more on balance and light core engagement, while plank shoulder taps place the body in a horizontal position and demand greater core strength and stability."
}

[
  "faq" => App\Entity\Faq {#5107
    -news: Doctrine\ORM\PersistentCollection {#5106 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5104 …}
    #id: 5347
    #createdAt: DateTimeImmutable @1755631822 {#5109
      date: 2025-08-19 21:30:22.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755631822 {#5108
      date: 2025-08-19 21:30:22.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5102 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8279
  +faq: App\Entity\Faq {#5107
    -news: Doctrine\ORM\PersistentCollection {#5106 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5104 …}
    #id: 5347
    #createdAt: DateTimeImmutable @1755631822 {#5109
      date: 2025-08-19 21:30:22.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755631822 {#5108
      date: 2025-08-19 21:30:22.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5102 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Do I need equipment for standing shoulder taps?"
  "answer" => "No, standing shoulder taps require no equipment, making them ideal for home workouts, travel, or situations where minimal space and setup are available."
]

App\Twig\Components\Ui\RawFaqComponent {#8323
  +question: "Do I need equipment for standing shoulder taps?"
  +answer: "No, standing shoulder taps require no equipment, making them ideal for home workouts, travel, or situations where minimal space and setup are available."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    28
  ]
  "secondaryMuscles" => [
    10
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8251
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8334 …}
  +primaryMuscles: [
    28
  ]
  +secondaryMuscles: [
    10
  ]
  +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 {#8332 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8333 …}
}

[
  "name" => "Shoulders"
  "url" => "/en/exercises/muscle/28-shoulders"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9653
  +name: "Shoulders"
  +url: "/en/exercises/muscle/28-shoulders"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Triceps"
  "url" => "/en/exercises/muscle/10-triceps"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9705
  +name: "Triceps"
  +url: "/en/exercises/muscle/10-triceps"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#9641
  +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 {#9738
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#9769
  +name: "Compound"
  +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 {#9809
  +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 {#9833
  +name: "Fitness"
  +url: "/en/exercises/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Strengthening"
  "url" => "/en/exercises/category/61-strengthening"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#9857
  +name: "Strengthening"
  +url: "/en/exercises/category/61-strengthening"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Warm-up"
  "url" => "/en/exercises/category/62-warm-up"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#9881
  +name: "Warm-up"
  +url: "/en/exercises/category/62-warm-up"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Functional training"
  "url" => "/en/exercises/category/77-functional-training"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#9905
  +name: "Functional training"
  +url: "/en/exercises/category/77-functional-training"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Balance and stability"
  "url" => "/en/exercises/category/78-balance-and-stability"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#9929
  +name: "Balance and stability"
  +url: "/en/exercises/category/78-balance-and-stability"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#9719
  +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 {#7960
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#9970
  +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 {#10021
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "http://test.fitmetrics.ch/en/widgets/exercise/preview-68a4c5833617b?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 {#10057
  +route: "http://test.fitmetrics.ch/en/widgets/exercise/preview-68a4c5833617b?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 {#10095
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#10128
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Standing Shoulder Tap"
  "description" => "The Standing Shoulder Tap is a simple yet effective bodyweight exercise designed to enhance core stability, balance, and coordination. By performing alternating shoulder taps from a standing position, this movement engages the abdominal muscles to stabilize the torso while challenging balance and control. It also activates supporting muscle groups such as the shoulders, lower back, and legs, making it a well-rounded exercise for functional fitness. This exercise is particularly beneficial for individuals seeking to improve core strength without lying on the floor, making it a suitable choice for warm-ups, quick home workouts, or fitness routines that prioritize accessibility. Since it requires no equipment, the Standing Shoulder Tap can be performed virtually anywhere, from the gym to the office or at home. It serves as an excellent progression for beginners before moving to more demanding variations like the plank shoulder tap. Regular practice of this movement helps build awareness of body alignment, improves postural control, and supports injury prevention by reinforcing core stability. Additionally, it provides a low-impact option for strengthening the midsection without placing stress on the joints. Overall, the Standing Shoulder Tap is an efficient exercise for developing functional strength, balance, and core endurance."
]

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

App\Twig\Components\App\PageSharer {#10168
  +shareUrl: "http://test.fitmetrics.ch/en/exercise/68a4c5833617b-standing-shoulder-tap?alias=13287"
  +title: "Standing Shoulder Tap"
  +description: "The Standing Shoulder Tap is a simple yet effective bodyweight exercise designed to enhance core stability, balance, and coordination. By performing alternating shoulder taps from a standing position, this movement engages the abdominal muscles to stabilize the torso while challenging balance and control. It also activates supporting muscle groups such as the shoulders, lower back, and legs, making it a well-rounded exercise for functional fitness. This exercise is particularly beneficial for individuals seeking to improve core strength without lying on the floor, making it a suitable choice for warm-ups, quick home workouts, or fitness routines that prioritize accessibility. Since it requires no equipment, the Standing Shoulder Tap can be performed virtually anywhere, from the gym to the office or at home. It serves as an excellent progression for beginners before moving to more demanding variations like the plank shoulder tap. Regular practice of this movement helps build awareness of body alignment, improves postural control, and supports injury prevention by reinforcing core stability. Additionally, it provides a low-impact option for strengthening the midsection without placing stress on the joints. Overall, the Standing Shoulder Tap is an efficient exercise for developing functional strength, balance, and core endurance."
  +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 {#10176
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#10198
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#10222
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#10245
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#10268
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#10291
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#10314
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#10337
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#10384
  +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 {#10439
  +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 {#10431
  -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 {#10473
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#10505
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#10528
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#10551
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#10574
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#10597
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +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 {#10620
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +name: "tiktok"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "facebook"
  "class" => "w-[19px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[19px] h-[28px]"
]

App\Twig\Components\Media\Icon {#10643
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "youtube"
  "class" => "w-[28px] h-[24px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[24px]"
]

App\Twig\Components\Media\Icon {#10666
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5880 …}
  +name: "youtube"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}