Symfony Profiler

App\Twig\Components\Menu\MainMenu {#7231
  -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 {#7278
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#7289
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7340
  -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 {#7355
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#7405
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#7433
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#7449
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#7473
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#7497
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#7521
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#7545
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#7569
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#7593
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#7617
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#7974
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7961
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#8052
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#8053 …}
  -formFactory: Symfony\Component\Form\FormFactory {#8051 …}
}

[
  "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 {#8204
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#8239
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#8269
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#8301
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#8320
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#8430
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#8464
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#8480
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#8504
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#8528
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#8552
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#8576
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#8600
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#8624
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#8648
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#8672
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#8696
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#8741
  +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 {#8731
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#8372
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4492
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Plank"
        "url" => "/en/exercises/group/45-plank"
      ]
      [
        "label" => "Side Plank on Knees"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#8824
  +items: [
    [
      "label" => "menu.home"
      "url" => "/en/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/en/exercises"
    ]
    [
      "label" => "Plank"
      "url" => "/en/exercises/group/45-plank"
    ]
    [
      "label" => "Side Plank on Knees"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4492
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Plank"
        "url" => "/en/exercises/group/45-plank"
      ]
      [
        "label" => "Side Plank on Knees"
        "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 {#8854
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#8876
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#8899
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#8942
  +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 {#4446
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4448 …}
    #credits: Doctrine\ORM\PersistentCollection {#4450 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2696
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4422 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1755544060 {#4484
      date: 2025-08-18 21:07:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544060 {#4436
      date: 2025-08-18 21:07:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    -duration: null
    -format: null
    -startTime: 0
    -endTime: 34
    -youtubeId: "UurF0EhHFLg"
  }
  "title" => "Side Plank on Knees"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#9029
  +media: App\Entity\Media\MediaVideo {#4446
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4448 …}
    #credits: Doctrine\ORM\PersistentCollection {#4450 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2696
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4422 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1755544060 {#4484
      date: 2025-08-18 21:07:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544060 {#4436
      date: 2025-08-18 21:07:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    -duration: null
    -format: null
    -startTime: 0
    -endTime: 34
    -youtubeId: "UurF0EhHFLg"
  }
  +title: "Side Plank on Knees"
  +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 {#9045
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#9078
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#9102
  +shareUrl: "http://test.fitmetrics.ch/en/exercise/68a3748f01e88-side-plank-on-knees"
  +title: "Side Plank on Knees - Exercise - FitMetrics"
  +description: "The Side Plank on Knees is a beginner-friendly core stability exercise designed to build strength and endurance in the midsection while reducing strain compared to the full side plank. This variation makes it accessible for individuals who are new to core training, recovering from injury, or seeking to improve their stability before progressing to more advanced positions. By supporting the lower body on bent knees instead of extended legs, it provides a more manageable challenge while still engaging key stabilizing muscles. This exercise is highly effective for improving balance, posture, and spinal alignment, as it trains the body to resist lateral flexion and rotation. It also encourages proper shoulder stability by requiring the supporting arm to maintain alignment under load. Incorporating the Side Plank on Knees into a routine helps develop foundational core endurance, which is essential for functional movements and athletic performance. Its static nature allows for focused engagement without high-impact stress, making it suitable for a wide range of fitness levels. As strength improves, this exercise can be used as a stepping stone toward more advanced variations like the full side plank, side plank with hip lifts, or side plank with leg raises."
  +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 {#9132
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#9160
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#9185
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#9208
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#9231
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#9254
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#9277
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#9300
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#9331
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1755544136
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Instructions"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Place your elbow directly under your shoulder."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lift your hips off the floor, keeping your body in a straight line from knees to shoulders."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hold the position without letting your hips drop."
              "items" => []
              "meta" => []
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            [
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              "items" => []
              "meta" => []
            ]
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          "meta" => []
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      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technical Tips"
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      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Keep your head, neck, and spine aligned."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Avoid shrugging your shoulder into your ear."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Engage your core and glutes throughout."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Do not let your hips sag or rotate forward/backward."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Breathing Tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Inhale before lifting your hips."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Exhale as you raise and hold the position."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Breathe steadily while holding the plank."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Inhale as you return to the floor."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9380
  +title: null
  +data: [
    "time" => 1755544136
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Instructions"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Lie on your side with knees bent at 90 degrees."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Place your elbow directly under your shoulder."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lift your hips off the floor, keeping your body in a straight line from knees to shoulders."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hold the position without letting your hips drop."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lower slowly back to the floor and repeat."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technical Tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Keep your head, neck, and spine aligned."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Avoid shrugging your shoulder into your ear."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Engage your core and glutes throughout."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Do not let your hips sag or rotate forward/backward."
              "items" => []
              "meta" => []
            ]
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          "meta" => []
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      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Breathing Tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Inhale before lifting your hips."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Exhale as you raise and hold the position."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Breathe steadily while holding the plank."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Inhale as you return to the floor."
              "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" => 1755544136
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Shoulder injuries"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lower back pain"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hip injuries"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Neck pain"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9441
  +title: null
  +data: [
    "time" => 1755544136
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Shoulder injuries"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lower back pain"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hip injuries"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Neck pain"
              "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 {#9428
  +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 {#6596
    -news: Doctrine\ORM\PersistentCollection {#6613 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6611 …}
    #id: 5298
    #createdAt: DateTimeImmutable @1755544136 {#6601
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544136 {#6626
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6563 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9485
  +faq: App\Entity\Faq {#6596
    -news: Doctrine\ORM\PersistentCollection {#6613 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6611 …}
    #id: 5298
    #createdAt: DateTimeImmutable @1755544136 {#6601
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544136 {#6626
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6563 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "What is the Side Plank on Knees good for?"
  "answer" => "The Side Plank on Knees is good for building core strength, improving stability, and enhancing posture while providing a safe, low-impact alternative to the traditional side plank."
]

App\Twig\Components\Ui\RawFaqComponent {#9513
  +question: "What is the Side Plank on Knees good for?"
  +answer: "The Side Plank on Knees is good for building core strength, improving stability, and enhancing posture while providing a safe, low-impact alternative to the traditional side plank."
}

[
  "faq" => App\Entity\Faq {#6565
    -news: Doctrine\ORM\PersistentCollection {#6566 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6568 …}
    #id: 5299
    #createdAt: DateTimeImmutable @1755544136 {#6561
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544136 {#6564
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6570 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9544
  +faq: App\Entity\Faq {#6565
    -news: Doctrine\ORM\PersistentCollection {#6566 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6568 …}
    #id: 5299
    #createdAt: DateTimeImmutable @1755544136 {#6561
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544136 {#6564
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6570 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Is the Side Plank on Knees suitable for beginners?"
  "answer" => "Yes, the Side Plank on Knees is ideal for beginners because it reduces intensity by using bent knees for support while still strengthening the core and improving balance."
]

App\Twig\Components\Ui\RawFaqComponent {#9589
  +question: "Is the Side Plank on Knees suitable for beginners?"
  +answer: "Yes, the Side Plank on Knees is ideal for beginners because it reduces intensity by using bent knees for support while still strengthening the core and improving balance."
}

[
  "faq" => App\Entity\Faq {#6574
    -news: Doctrine\ORM\PersistentCollection {#6575 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6577 …}
    #id: 5300
    #createdAt: DateTimeImmutable @1755544136 {#6572
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544136 {#6573
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6579 …}
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9592
  +faq: App\Entity\Faq {#6574
    -news: Doctrine\ORM\PersistentCollection {#6575 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6577 …}
    #id: 5300
    #createdAt: DateTimeImmutable @1755544136 {#6572
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544136 {#6573
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6579 …}
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    #currentLocale: "en"
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    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "How long should I hold the Side Plank on Knees?"
  "answer" => "Beginners can start by holding the Side Plank on Knees for 15 to 30 seconds per side, gradually increasing the duration as core strength improves."
]

App\Twig\Components\Ui\RawFaqComponent {#9636
  +question: "How long should I hold the Side Plank on Knees?"
  +answer: "Beginners can start by holding the Side Plank on Knees for 15 to 30 seconds per side, gradually increasing the duration as core strength improves."
}

[
  "faq" => App\Entity\Faq {#6583
    -news: Doctrine\ORM\PersistentCollection {#6584 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6586 …}
    #id: 5301
    #createdAt: DateTimeImmutable @1755544136 {#6581
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544136 {#6582
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6588 …}
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9639
  +faq: App\Entity\Faq {#6583
    -news: Doctrine\ORM\PersistentCollection {#6584 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6586 …}
    #id: 5301
    #createdAt: DateTimeImmutable @1755544136 {#6581
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544136 {#6582
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6588 …}
    #newTranslations: null
    #currentLocale: "en"
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    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Can the Side Plank on Knees help with posture?"
  "answer" => "Yes, the Side Plank on Knees helps improve posture by strengthening the core and stabilizing muscles that support spinal alignment and reduce side-to-side imbalance."
]

App\Twig\Components\Ui\RawFaqComponent {#9683
  +question: "Can the Side Plank on Knees help with posture?"
  +answer: "Yes, the Side Plank on Knees helps improve posture by strengthening the core and stabilizing muscles that support spinal alignment and reduce side-to-side imbalance."
}

[
  "faq" => App\Entity\Faq {#6636
    -news: Doctrine\ORM\PersistentCollection {#6637 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6639 …}
    #id: 5302
    #createdAt: DateTimeImmutable @1755544136 {#6634
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544136 {#6635
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6641 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9686
  +faq: App\Entity\Faq {#6636
    -news: Doctrine\ORM\PersistentCollection {#6637 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6639 …}
    #id: 5302
    #createdAt: DateTimeImmutable @1755544136 {#6634
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544136 {#6635
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6641 …}
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    #currentLocale: "en"
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    -published: true
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    -publishedBy: null
  }
}

[
  "question" => "What is the difference between the Side Plank and Side Plank on Knees?"
  "answer" => "The main difference is that the Side Plank on Knees uses bent knees for support, making it easier and less intense, while the full Side Plank extends the legs for a greater challenge."
]

App\Twig\Components\Ui\RawFaqComponent {#9730
  +question: "What is the difference between the Side Plank and Side Plank on Knees?"
  +answer: "The main difference is that the Side Plank on Knees uses bent knees for support, making it easier and less intense, while the full Side Plank extends the legs for a greater challenge."
}

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

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#9658
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#9741 …}
  +primaryMuscles: [
    6
  ]
  +secondaryMuscles: [
    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 {#9739 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#9740 …}
}

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

App\Twig\Components\Ui\Badge {#11057
  +name: "Abs"
  +url: "/en/exercises/muscle/6-abs"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11077
  +name: "External obliques"
  +url: "/en/exercises/muscle/15-external-obliques"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#10967
  +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 {#11110
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#11141
  +name: "Compound"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Yoga mat"
  "url" => "/en/exercises/equipment/17-yoga-mat"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11181
  +name: "Yoga mat"
  +url: "/en/exercises/equipment/17-yoga-mat"
  +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 {#11205
  +name: "Without equipment"
  +url: "/en/exercises/equipment/29-without-equipment"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Callisthenics"
  "url" => "/en/exercises/sport/3-callisthenics"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11229
  +name: "Callisthenics"
  +url: "/en/exercises/sport/3-callisthenics"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11253
  +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 {#11277
  +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 {#11301
  +name: "Pilates"
  +url: "/en/exercises/sport/9-pilates"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11325
  +name: "Strengthening"
  +url: "/en/exercises/category/61-strengthening"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11349
  +name: "Core"
  +url: "/en/exercises/category/74-core"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Isometrics"
  "url" => "/en/exercises/category/76-isometrics"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11373
  +name: "Isometrics"
  +url: "/en/exercises/category/76-isometrics"
  +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 {#11397
  +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 {#11091
  +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 {#9367
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#11448
  +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 {#11488
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "http://test.fitmetrics.ch/en/widgets/exercise/preview-68a3748f01e88?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 {#11524
  +route: "http://test.fitmetrics.ch/en/widgets/exercise/preview-68a3748f01e88?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 {#11562
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#11595
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Side Plank on Knees"
  "description" => "The Side Plank on Knees is a beginner-friendly core stability exercise designed to build strength and endurance in the midsection while reducing strain compared to the full side plank. This variation makes it accessible for individuals who are new to core training, recovering from injury, or seeking to improve their stability before progressing to more advanced positions. By supporting the lower body on bent knees instead of extended legs, it provides a more manageable challenge while still engaging key stabilizing muscles. This exercise is highly effective for improving balance, posture, and spinal alignment, as it trains the body to resist lateral flexion and rotation. It also encourages proper shoulder stability by requiring the supporting arm to maintain alignment under load. Incorporating the Side Plank on Knees into a routine helps develop foundational core endurance, which is essential for functional movements and athletic performance. Its static nature allows for focused engagement without high-impact stress, making it suitable for a wide range of fitness levels. As strength improves, this exercise can be used as a stepping stone toward more advanced variations like the full side plank, side plank with hip lifts, or side plank with leg raises."
]

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

App\Twig\Components\App\PageSharer {#11635
  +shareUrl: "http://test.fitmetrics.ch/en/exercise/68a3748f01e88-side-plank-on-knees"
  +title: "Side Plank on Knees"
  +description: "The Side Plank on Knees is a beginner-friendly core stability exercise designed to build strength and endurance in the midsection while reducing strain compared to the full side plank. This variation makes it accessible for individuals who are new to core training, recovering from injury, or seeking to improve their stability before progressing to more advanced positions. By supporting the lower body on bent knees instead of extended legs, it provides a more manageable challenge while still engaging key stabilizing muscles. This exercise is highly effective for improving balance, posture, and spinal alignment, as it trains the body to resist lateral flexion and rotation. It also encourages proper shoulder stability by requiring the supporting arm to maintain alignment under load. Incorporating the Side Plank on Knees into a routine helps develop foundational core endurance, which is essential for functional movements and athletic performance. Its static nature allows for focused engagement without high-impact stress, making it suitable for a wide range of fitness levels. As strength improves, this exercise can be used as a stepping stone toward more advanced variations like the full side plank, side plank with hip lifts, or side plank with leg raises."
  +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 {#11643
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#11665
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#11689
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#11712
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#11735
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#11758
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#11781
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#11804
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#11851
  +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 {#11906
  +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 {#11898
  -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 {#11940
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#11972
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#11995
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#12018
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#12041
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +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 {#12064
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7281 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}