Symfony Profiler

App\Twig\Components\Menu\MainMenu {#5846
  -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 {#5893
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#5904
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#5955
  -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 {#5970
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#6020
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#6048
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#6064
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#6088
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#6112
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#6136
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#6160
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#6184
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#6208
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#6232
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#6577
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6532
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#6662
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#6663 …}
  -formFactory: Symfony\Component\Form\FormFactory {#6661 …}
}

[
  "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 {#6814
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#6849
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#6879
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#6911
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#6930
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#7040
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#7074
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#7090
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#7114
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#7138
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#7162
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#7186
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#7210
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#7234
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#7258
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#7282
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#7306
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7351
  +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 {#7341
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#6982
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4499
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Knees-to-elbows"
        "url" => "/en/exercises/group/125-knees-to-elbows"
      ]
      [
        "label" => "Knees-to-Elbows"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7434
  +items: [
    [
      "label" => "menu.home"
      "url" => "/en/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/en/exercises"
    ]
    [
      "label" => "Knees-to-elbows"
      "url" => "/en/exercises/group/125-knees-to-elbows"
    ]
    [
      "label" => "Knees-to-Elbows"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4499
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Knees-to-elbows"
        "url" => "/en/exercises/group/125-knees-to-elbows"
      ]
      [
        "label" => "Knees-to-Elbows"
        "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 {#7464
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#7486
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#7509
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#7552
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4453
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4455 …}
    #credits: Doctrine\ORM\PersistentCollection {#4457 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=hycP9Xo5y-4"
    #id: 2202
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4429 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450709 {#4491
      date: 2024-11-12 23:31:49.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450709 {#4443
      date: 2024-11-12 23:31:49.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "hycP9Xo5y-4"
  }
  "title" => "Knees-to-Elbows"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#7639
  +media: App\Entity\Media\MediaVideo {#4453
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4455 …}
    #credits: Doctrine\ORM\PersistentCollection {#4457 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=hycP9Xo5y-4"
    #id: 2202
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4429 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450709 {#4491
      date: 2024-11-12 23:31:49.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450709 {#4443
      date: 2024-11-12 23:31:49.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "hycP9Xo5y-4"
  }
  +title: "Knees-to-Elbows"
  +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 {#7655
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#7688
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#7712
  +shareUrl: "http://test.fitmetrics.ch/en/exercise/6733d7556705f-knees-to-elbows"
  +title: "Knees-to-Elbows - Exercise - FitMetrics"
  +description: "Knees-to-elbows is a dynamic core exercise performed from a hanging position on a pull-up bar. Popular in functional fitness, CrossFit, and calisthenics programs, this movement develops strength, coordination, and endurance across the entire core. During execution, the practitioner raises their knees toward their elbows while suspended, utilizing a combination of abdominal engagement, hip flexion, and upper body stability. The motion may involve controlled momentum, making it more accessible than its strict counterpart. Knees-to-elbows help improve grip strength, shoulder stability, and total body coordination. It also acts as a foundational movement for more advanced gymnastics-based skills like toes-to-bar or muscle-ups. Because of its efficiency and scalability, this exercise is commonly included in conditioning circuits and core-focused training. Integrating knees-to-elbows into a workout regimen can enhance athletic performance, improve posture, and support functional strength development."
  +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 {#7742
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#7770
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#7795
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#7818
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#7841
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#7864
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#7887
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#7910
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#7941
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1747827435
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Instructions"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Hang from a pull-up bar with an overhand grip and arms fully extended."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Engage your core and initiate the movement by flexing your hips and knees."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Swing slightly if needed and bring your knees up toward your elbows."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Aim to touch or closely approach the elbows with your knees."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lower your legs back to the starting position in a controlled manner."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technical Tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Use controlled momentum but avoid excessive swinging."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Keep your shoulders active and engaged throughout the movement."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Focus on drawing your knees up using your core, not just leg motion."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Breathing Tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Exhale as you bring your knees up toward your elbows."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Inhale as you lower your legs back down."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#7990
  +title: null
  +data: [
    "time" => 1747827435
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Instructions"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Hang from a pull-up bar with an overhand grip and arms fully extended."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Engage your core and initiate the movement by flexing your hips and knees."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Swing slightly if needed and bring your knees up toward your elbows."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Aim to touch or closely approach the elbows with your knees."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lower your legs back to the starting position in a controlled manner."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technical Tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Use controlled momentum but avoid excessive swinging."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Keep your shoulders active and engaged throughout the movement."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Focus on drawing your knees up using your core, not just leg motion."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Breathing Tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Exhale as you bring your knees up toward your elbows."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Inhale as you lower your legs back down."
              "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" => 1747827435
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Lower back pain or injury"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Shoulder instability"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Abdominal hernia"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8051
  +title: null
  +data: [
    "time" => 1747827435
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Lower back pain or injury"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Shoulder instability"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Abdominal hernia"
              "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 {#8038
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#5308
    -news: Doctrine\ORM\PersistentCollection {#5291 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5293 …}
    #id: 1024
    #createdAt: DateTimeImmutable @1747827435 {#5303
      date: 2025-05-21 13:37:15.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747827435 {#5278
      date: 2025-05-21 13:37:15.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5341 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8095
  +faq: App\Entity\Faq {#5308
    -news: Doctrine\ORM\PersistentCollection {#5291 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5293 …}
    #id: 1024
    #createdAt: DateTimeImmutable @1747827435 {#5303
      date: 2025-05-21 13:37:15.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747827435 {#5278
      date: 2025-05-21 13:37:15.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5341 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "What do knees-to-elbows work?"
  "answer" => "Knees-to-elbows primarily target the abdominal muscles, while also engaging the obliques, hip flexors, lats, and stabilizers in the shoulders and back."
]

App\Twig\Components\Ui\RawFaqComponent {#8123
  +question: "What do knees-to-elbows work?"
  +answer: "Knees-to-elbows primarily target the abdominal muscles, while also engaging the obliques, hip flexors, lats, and stabilizers in the shoulders and back."
}

[
  "faq" => App\Entity\Faq {#5344
    -news: Doctrine\ORM\PersistentCollection {#5345 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5355 …}
    #id: 1025
    #createdAt: DateTimeImmutable @1747827435 {#5339
      date: 2025-05-21 13:37:15.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747827435 {#5348
      date: 2025-05-21 13:37:15.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5352 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8154
  +faq: App\Entity\Faq {#5344
    -news: Doctrine\ORM\PersistentCollection {#5345 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5355 …}
    #id: 1025
    #createdAt: DateTimeImmutable @1747827435 {#5339
      date: 2025-05-21 13:37:15.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747827435 {#5348
      date: 2025-05-21 13:37:15.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5352 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Are knees-to-elbows hard to do?"
  "answer" => "Knees-to-elbows are moderately challenging and require core strength, coordination, and some upper body endurance, making them suitable for intermediate-level athletes."
]

App\Twig\Components\Ui\RawFaqComponent {#8199
  +question: "Are knees-to-elbows hard to do?"
  +answer: "Knees-to-elbows are moderately challenging and require core strength, coordination, and some upper body endurance, making them suitable for intermediate-level athletes."
}

[
  "faq" => App\Entity\Faq {#5591
    -news: Doctrine\ORM\PersistentCollection {#5411 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5327 …}
    #id: 1026
    #createdAt: DateTimeImmutable @1747827435 {#5354
      date: 2025-05-21 13:37:15.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747827435 {#5593
      date: 2025-05-21 13:37:15.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5325 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8202
  +faq: App\Entity\Faq {#5591
    -news: Doctrine\ORM\PersistentCollection {#5411 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5327 …}
    #id: 1026
    #createdAt: DateTimeImmutable @1747827435 {#5354
      date: 2025-05-21 13:37:15.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747827435 {#5593
      date: 2025-05-21 13:37:15.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5325 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "How is knees-to-elbows different from strict knees-to-elbows?"
  "answer" => "Strict knees-to-elbows are performed without swinging, emphasizing control and core activation, while regular knees-to-elbows may use controlled momentum for assistance."
]

App\Twig\Components\Ui\RawFaqComponent {#8246
  +question: "How is knees-to-elbows different from strict knees-to-elbows?"
  +answer: "Strict knees-to-elbows are performed without swinging, emphasizing control and core activation, while regular knees-to-elbows may use controlled momentum for assistance."
}

[
  "faq" => App\Entity\Faq {#5321
    -news: Doctrine\ORM\PersistentCollection {#5320 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5318 …}
    #id: 1027
    #createdAt: DateTimeImmutable @1747827435 {#5323
      date: 2025-05-21 13:37:15.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747827435 {#5322
      date: 2025-05-21 13:37:15.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5316 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8249
  +faq: App\Entity\Faq {#5321
    -news: Doctrine\ORM\PersistentCollection {#5320 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5318 …}
    #id: 1027
    #createdAt: DateTimeImmutable @1747827435 {#5323
      date: 2025-05-21 13:37:15.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747827435 {#5322
      date: 2025-05-21 13:37:15.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5316 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Can I do knees-to-elbows without a pull-up bar?"
  "answer" => "Knees-to-elbows require a pull-up bar or similar overhead support for proper execution; alternative exercises like hanging knee raises can be used if a bar is unavailable."
]

App\Twig\Components\Ui\RawFaqComponent {#8293
  +question: "Can I do knees-to-elbows without a pull-up bar?"
  +answer: "Knees-to-elbows require a pull-up bar or similar overhead support for proper execution; alternative exercises like hanging knee raises can be used if a bar is unavailable."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    6
  ]
  "secondaryMuscles" => [
    3
    5
    15
    25
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8221
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8304 …}
  +primaryMuscles: [
    6
  ]
  +secondaryMuscles: [
    3
    5
    15
    25
  ]
  +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 {#8302 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8303 …}
}

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

App\Twig\Components\Ui\Badge {#9605
  +name: "Abs"
  +url: "/en/exercises/muscle/6-abs"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9657
  +name: "Glutes"
  +url: "/en/exercises/muscle/3-glutes"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9681
  +name: "Lower back"
  +url: "/en/exercises/muscle/5-lower-back"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9705
  +name: "External obliques"
  +url: "/en/exercises/muscle/15-external-obliques"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Lats"
  "url" => "/en/exercises/muscle/25-lats"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9729
  +name: "Lats"
  +url: "/en/exercises/muscle/25-lats"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#9515
  +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 {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "intermediate"
]

App\Twig\Components\Training\DifficultyBadge {#9762
  +difficulty: "intermediate"
  +small: false
  +link: true
}

[
  "name" => "Pull-up bar"
  "url" => "/en/exercises/equipment/5-pull-up-bar"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#9807
  +name: "Pull-up bar"
  +url: "/en/exercises/equipment/5-pull-up-bar"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9834
  +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 {#9858
  +name: "Fitness"
  +url: "/en/exercises/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Crossfit"
  "url" => "/en/exercises/sport/7-crossfit"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#9882
  +name: "Crossfit"
  +url: "/en/exercises/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9906
  +name: "Strengthening"
  +url: "/en/exercises/category/61-strengthening"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Upper body"
  "url" => "/en/exercises/category/67-upper-body"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#9930
  +name: "Upper body"
  +url: "/en/exercises/category/67-upper-body"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9954
  +name: "Core"
  +url: "/en/exercises/category/74-core"
  +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 {#9978
  +name: "Functional training"
  +url: "/en/exercises/category/77-functional-training"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#9743
  +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 {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#7977
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10030
  +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 {#10070
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "http://test.fitmetrics.ch/en/widgets/exercise/preview-6733d7556705f?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 {#10106
  +route: "http://test.fitmetrics.ch/en/widgets/exercise/preview-6733d7556705f?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 {#10144
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#10177
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Knees-to-Elbows"
  "description" => "Knees-to-elbows is a dynamic core exercise performed from a hanging position on a pull-up bar. Popular in functional fitness, CrossFit, and calisthenics programs, this movement develops strength, coordination, and endurance across the entire core. During execution, the practitioner raises their knees toward their elbows while suspended, utilizing a combination of abdominal engagement, hip flexion, and upper body stability. The motion may involve controlled momentum, making it more accessible than its strict counterpart. Knees-to-elbows help improve grip strength, shoulder stability, and total body coordination. It also acts as a foundational movement for more advanced gymnastics-based skills like toes-to-bar or muscle-ups. Because of its efficiency and scalability, this exercise is commonly included in conditioning circuits and core-focused training. Integrating knees-to-elbows into a workout regimen can enhance athletic performance, improve posture, and support functional strength development."
]

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

App\Twig\Components\App\PageSharer {#10217
  +shareUrl: "http://test.fitmetrics.ch/en/exercise/6733d7556705f-knees-to-elbows"
  +title: "Knees-to-Elbows"
  +description: "Knees-to-elbows is a dynamic core exercise performed from a hanging position on a pull-up bar. Popular in functional fitness, CrossFit, and calisthenics programs, this movement develops strength, coordination, and endurance across the entire core. During execution, the practitioner raises their knees toward their elbows while suspended, utilizing a combination of abdominal engagement, hip flexion, and upper body stability. The motion may involve controlled momentum, making it more accessible than its strict counterpart. Knees-to-elbows help improve grip strength, shoulder stability, and total body coordination. It also acts as a foundational movement for more advanced gymnastics-based skills like toes-to-bar or muscle-ups. Because of its efficiency and scalability, this exercise is commonly included in conditioning circuits and core-focused training. Integrating knees-to-elbows into a workout regimen can enhance athletic performance, improve posture, and support functional strength development."
  +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 {#10225
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#10247
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#10271
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#10294
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#10317
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#10340
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#10363
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#10386
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#2927 …}
  #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 {#10433
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#10488
  +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 {#10480
  -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 {#10522
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#10554
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#10577
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#10600
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#10623
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#10646
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#10669
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#10692
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +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 {#10715
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5896 …}
  +name: "youtube"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}