Symfony Profiler

App\Twig\Components\Menu\MainMenu {#9489
  -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 {#9536
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#9547
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#9598
  -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 {#9613
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#9663
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#9691
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#9707
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#9731
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#9755
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#9779
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#9803
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#9827
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#9851
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#9875
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#10226
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#10213
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#10304
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#10305 …}
  -formFactory: Symfony\Component\Form\FormFactory {#10303 …}
}

[
  "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 {#10456
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#10491
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#10521
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#10553
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#10572
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#10682
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#10716
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#10732
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#10756
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#10780
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#10804
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#10828
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#10852
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#10876
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#10900
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#10924
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#10948
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#10993
  +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 {#10983
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#10624
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4524
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Lunge"
        "url" => "/de/ubungen/gruppe/70-lunge"
      ]
      [
        "label" => "Abwechselnde seitliche Ausfallschritte"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#11076
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Lunge"
      "url" => "/de/ubungen/gruppe/70-lunge"
    ]
    [
      "label" => "Abwechselnde seitliche Ausfallschritte"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4524
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Lunge"
        "url" => "/de/ubungen/gruppe/70-lunge"
      ]
      [
        "label" => "Abwechselnde seitliche Ausfallschritte"
        "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 {#11106
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#11128
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#11151
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#11194
  +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 {#4455
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4457 …}
    #credits: Doctrine\ORM\PersistentCollection {#4459 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=XOAzj8Vu-EU"
    #id: 899
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4506 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450640 {#4493
      date: 2024-11-12 23:30:40.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450640 {#4445
      date: 2024-11-12 23:30:40.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "XOAzj8Vu-EU"
  }
  "title" => "Seitliche Ausfallschritte"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#11281
  +media: App\Entity\Media\MediaVideo {#4455
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4457 …}
    #credits: Doctrine\ORM\PersistentCollection {#4459 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=XOAzj8Vu-EU"
    #id: 899
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4506 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450640 {#4493
      date: 2024-11-12 23:30:40.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450640 {#4445
      date: 2024-11-12 23:30:40.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "XOAzj8Vu-EU"
  }
  +title: "Seitliche Ausfallschritte"
  +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 {#11297
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#11330
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#11354
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d71042426-seitliche-ausfallschritte?alias=10003"
  +title: "Abwechselnde seitliche Ausfallschritte - Übung - FitMetrics"
  +description: "Seitliche Ausfallschritte sind eine vielseitige Übung zur Kräftigung des Unterkörpers, die sowohl mit dem eigenen Körpergewicht als auch mit zusätzlichem Widerstand wie einer Langhantel ausgeführt werden kann. Im Gegensatz zu klassischen Vorwärts- oder Rückwärtsausfallschritten erfolgt die Bewegung in der Frontalebene, was gezielt die seitliche Stabilität fördert. Diese Übung eignet sich hervorragend zur Verbesserung der funktionellen Kraft, der Beweglichkeit in den Gelenken und zur Korrektur muskulärer Dysbalancen. Insbesondere Sportler profitieren von dieser seitlichen Belastung, da sie Bewegungsmuster trainiert, die im Alltag und im Sport oft vernachlässigt werden. Seitliche Ausfallschritte lassen sich flexibel in Krafttrainingspläne oder dynamische Aufwärmroutinen integrieren und tragen entscheidend zu einer starken, stabilen und beweglichen unteren Körperhälfte bei."
  +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 {#11384
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#11412
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#11437
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#11460
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#11483
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#11506
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#11529
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#11552
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#11583
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1752693215
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
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          "text" => "Anweisungen"
        ]
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      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stellen Sie sich aufrecht hin, die Füße hüftbreit auseinander, die Arme seitlich am Körper."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Machen Sie einen Schritt nach rechts, halten Sie das linke Bein gestreckt und beugen Sie das rechte Knie."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senken Sie die Hüfte nach hinten und unten, halten Sie den Oberkörper aufrecht und die Wirbelsäule neutral."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücken Sie sich über die rechte Ferse zurück in die Ausgangsposition."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wiederholen Sie die Bewegung zur linken Seite."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
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      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Der Fuß des gestreckten Beins bleibt vollständig auf dem Boden, die Ferse hebt nicht ab."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Das gebeugte Knie sollte in einer Linie mit den Zehen bleiben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Aktivieren Sie die Rumpfmuskulatur, um Gleichgewicht und Stabilität zu sichern."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie ein, während Sie zur Seite treten und den Körper absenken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie aus, wenn Sie sich zurück in die Ausgangsposition drücken."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#11632
  +title: null
  +data: [
    "time" => 1752693215
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stellen Sie sich aufrecht hin, die Füße hüftbreit auseinander, die Arme seitlich am Körper."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Machen Sie einen Schritt nach rechts, halten Sie das linke Bein gestreckt und beugen Sie das rechte Knie."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senken Sie die Hüfte nach hinten und unten, halten Sie den Oberkörper aufrecht und die Wirbelsäule neutral."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücken Sie sich über die rechte Ferse zurück in die Ausgangsposition."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wiederholen Sie die Bewegung zur linken Seite."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Der Fuß des gestreckten Beins bleibt vollständig auf dem Boden, die Ferse hebt nicht ab."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Das gebeugte Knie sollte in einer Linie mit den Zehen bleiben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Aktivieren Sie die Rumpfmuskulatur, um Gleichgewicht und Stabilität zu sichern."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie ein, während Sie zur Seite treten und den Körper absenken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie aus, wenn Sie sich zurück in die Ausgangsposition drücken."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
  "data" => [
    "time" => 1752693215
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Knieverletzungen oder Instabilitäten"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Probleme im Hüftgelenk"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Starke Schmerzen im unteren Rücken oder Bandscheibenprobleme"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#11693
  +title: null
  +data: [
    "time" => 1752693215
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Knieverletzungen oder Instabilitäten"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Probleme im Hüftgelenk"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Starke Schmerzen im unteren Rücken oder Bandscheibenprobleme"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

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

App\Twig\Components\Ad\AdSquareFluid {#11680
  +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 {#8928
    -news: Doctrine\ORM\PersistentCollection {#8945 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8943 …}
    #id: 4102
    #createdAt: DateTimeImmutable @1752658382 {#8933
      date: 2025-07-16 11:33:02.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752658382 {#8958
      date: 2025-07-16 11:33:02.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#8895 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11737
  +faq: App\Entity\Faq {#8928
    -news: Doctrine\ORM\PersistentCollection {#8945 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8943 …}
    #id: 4102
    #createdAt: DateTimeImmutable @1752658382 {#8933
      date: 2025-07-16 11:33:02.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752658382 {#8958
      date: 2025-07-16 11:33:02.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#8895 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Muskeln trainiere ich mit seitlichen Ausfallschritten am meisten?"
  "answer" => "Seitliche Ausfallschritte trainieren vor allem die Oberschenkelvorderseite (Quadrizeps) und die Adduktoren, zusätzlich werden Gesäßmuskulatur, hintere Oberschenkel und die Hüftstabilisatoren aktiviert."
]

App\Twig\Components\Ui\RawFaqComponent {#11765
  +question: "Welche Muskeln trainiere ich mit seitlichen Ausfallschritten am meisten?"
  +answer: "Seitliche Ausfallschritte trainieren vor allem die Oberschenkelvorderseite (Quadrizeps) und die Adduktoren, zusätzlich werden Gesäßmuskulatur, hintere Oberschenkel und die Hüftstabilisatoren aktiviert."
}

[
  "faq" => App\Entity\Faq {#8897
    -news: Doctrine\ORM\PersistentCollection {#8898 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8900 …}
    #id: 4103
    #createdAt: DateTimeImmutable @1752658382 {#8893
      date: 2025-07-16 11:33:02.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752658382 {#8896
      date: 2025-07-16 11:33:02.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#8902 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11796
  +faq: App\Entity\Faq {#8897
    -news: Doctrine\ORM\PersistentCollection {#8898 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8900 …}
    #id: 4103
    #createdAt: DateTimeImmutable @1752658382 {#8893
      date: 2025-07-16 11:33:02.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752658382 {#8896
      date: 2025-07-16 11:33:02.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#8902 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Sind seitliche Ausfallschritte gut für meine Hüftbeweglichkeit?"
  "answer" => "Ja, seitliche Ausfallschritte verbessern die Hüftbeweglichkeit, da sie die Hüfte öffnen und gleichzeitig die Adduktoren dehnen und kräftigen."
]

App\Twig\Components\Ui\RawFaqComponent {#11841
  +question: "Sind seitliche Ausfallschritte gut für meine Hüftbeweglichkeit?"
  +answer: "Ja, seitliche Ausfallschritte verbessern die Hüftbeweglichkeit, da sie die Hüfte öffnen und gleichzeitig die Adduktoren dehnen und kräftigen."
}

[
  "faq" => App\Entity\Faq {#8906
    -news: Doctrine\ORM\PersistentCollection {#8907 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8909 …}
    #id: 4104
    #createdAt: DateTimeImmutable @1752658382 {#8904
      date: 2025-07-16 11:33:02.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752658382 {#8905
      date: 2025-07-16 11:33:02.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#8911 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11844
  +faq: App\Entity\Faq {#8906
    -news: Doctrine\ORM\PersistentCollection {#8907 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8909 …}
    #id: 4104
    #createdAt: DateTimeImmutable @1752658382 {#8904
      date: 2025-07-16 11:33:02.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752658382 {#8905
      date: 2025-07-16 11:33:02.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#8911 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Kann ich seitliche Ausfallschritte ohne Geräte machen?"
  "answer" => "Ja, seitliche Ausfallschritte lassen sich problemlos mit dem eigenen Körpergewicht durchführen und eignen sich ideal für das Training zu Hause oder als Teil des Aufwärmens."
]

App\Twig\Components\Ui\RawFaqComponent {#11888
  +question: "Kann ich seitliche Ausfallschritte ohne Geräte machen?"
  +answer: "Ja, seitliche Ausfallschritte lassen sich problemlos mit dem eigenen Körpergewicht durchführen und eignen sich ideal für das Training zu Hause oder als Teil des Aufwärmens."
}

[
  "faq" => App\Entity\Faq {#8915
    -news: Doctrine\ORM\PersistentCollection {#8916 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8918 …}
    #id: 4105
    #createdAt: DateTimeImmutable @1752658382 {#8913
      date: 2025-07-16 11:33:02.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752658382 {#8914
      date: 2025-07-16 11:33:02.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#8920 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11891
  +faq: App\Entity\Faq {#8915
    -news: Doctrine\ORM\PersistentCollection {#8916 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8918 …}
    #id: 4105
    #createdAt: DateTimeImmutable @1752658382 {#8913
      date: 2025-07-16 11:33:02.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752658382 {#8914
      date: 2025-07-16 11:33:02.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#8920 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Sollte ich beide Seiten bei seitlichen Ausfallschritten trainieren?"
  "answer" => "Ja, es ist wichtig, beide Seiten gleichmäßig zu trainieren, um ein ausgewogenes Muskelverhältnis und eine symmetrische Beweglichkeit zu gewährleisten."
]

App\Twig\Components\Ui\RawFaqComponent {#11935
  +question: "Sollte ich beide Seiten bei seitlichen Ausfallschritten trainieren?"
  +answer: "Ja, es ist wichtig, beide Seiten gleichmäßig zu trainieren, um ein ausgewogenes Muskelverhältnis und eine symmetrische Beweglichkeit zu gewährleisten."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    2
    4
  ]
  "secondaryMuscles" => [
    3
    7
    31
    33
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#11863
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#11946 …}
  +primaryMuscles: [
    2
    4
  ]
  +secondaryMuscles: [
    3
    7
    31
    33
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: false
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#11944 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#11945 …}
}

[
  "name" => "Quadrizeps"
  "url" => "/de/ubungen/muskel/2-quadrizeps"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13245
  +name: "Quadrizeps"
  +url: "/de/ubungen/muskel/2-quadrizeps"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Adduktoren"
  "url" => "/de/ubungen/muskel/4-adduktoren"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13297
  +name: "Adduktoren"
  +url: "/de/ubungen/muskel/4-adduktoren"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Gesäßmuskeln"
  "url" => "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13321
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Ischio-Beine"
  "url" => "/de/ubungen/muskel/7-ischio-beine"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13345
  +name: "Ischio-Beine"
  +url: "/de/ubungen/muskel/7-ischio-beine"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Abduktoren"
  "url" => "/de/ubungen/muskel/31-abduktoren"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13369
  +name: "Abduktoren"
  +url: "/de/ubungen/muskel/31-abduktoren"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Mittlerer Gesäßmuskel"
  "url" => "/de/ubungen/muskel/33-mittlerer-gesassmuskel"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13393
  +name: "Mittlerer Gesäßmuskel"
  +url: "/de/ubungen/muskel/33-mittlerer-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#13155
  +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 {#13426
  +difficulty: "intermediate"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#13457
  +name: "Komplex"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Ohne material"
  "url" => "/de/ubungen/ausstattung/29-ohne-material"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#13497
  +name: "Ohne material"
  +url: "/de/ubungen/ausstattung/29-ohne-material"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Bodybuilding"
  "url" => "/de/ubungen/sport/1-bodybuilding"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#13521
  +name: "Bodybuilding"
  +url: "/de/ubungen/sport/1-bodybuilding"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Callisthenia"
  "url" => "/de/ubungen/sport/3-callisthenia"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#13545
  +name: "Callisthenia"
  +url: "/de/ubungen/sport/3-callisthenia"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13569
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Stärkung"
  "url" => "/de/ubungen/kategorie/61-starkung"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#13593
  +name: "Stärkung"
  +url: "/de/ubungen/kategorie/61-starkung"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Unterer körper"
  "url" => "/de/ubungen/kategorie/68-unterer-korper"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#13617
  +name: "Unterer körper"
  +url: "/de/ubungen/kategorie/68-unterer-korper"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Funktionelles training"
  "url" => "/de/ubungen/kategorie/77-funktionelles-training"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#13641
  +name: "Funktionelles training"
  +url: "/de/ubungen/kategorie/77-funktionelles-training"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#13407
  +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 {#11619
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#13685
  +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 {#13734
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d71042426?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 {#13770
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d71042426?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 {#13808
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#13841
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Seitliche Ausfallschritte"
  "description" => "Seitliche Ausfallschritte sind eine vielseitige Übung zur Kräftigung des Unterkörpers, die sowohl mit dem eigenen Körpergewicht als auch mit zusätzlichem Widerstand wie einer Langhantel ausgeführt werden kann. Im Gegensatz zu klassischen Vorwärts- oder Rückwärtsausfallschritten erfolgt die Bewegung in der Frontalebene, was gezielt die seitliche Stabilität fördert. Diese Übung eignet sich hervorragend zur Verbesserung der funktionellen Kraft, der Beweglichkeit in den Gelenken und zur Korrektur muskulärer Dysbalancen. Insbesondere Sportler profitieren von dieser seitlichen Belastung, da sie Bewegungsmuster trainiert, die im Alltag und im Sport oft vernachlässigt werden. Seitliche Ausfallschritte lassen sich flexibel in Krafttrainingspläne oder dynamische Aufwärmroutinen integrieren und tragen entscheidend zu einer starken, stabilen und beweglichen unteren Körperhälfte bei."
]

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

App\Twig\Components\App\PageSharer {#13881
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d71042426-seitliche-ausfallschritte?alias=10003"
  +title: "Seitliche Ausfallschritte"
  +description: "Seitliche Ausfallschritte sind eine vielseitige Übung zur Kräftigung des Unterkörpers, die sowohl mit dem eigenen Körpergewicht als auch mit zusätzlichem Widerstand wie einer Langhantel ausgeführt werden kann. Im Gegensatz zu klassischen Vorwärts- oder Rückwärtsausfallschritten erfolgt die Bewegung in der Frontalebene, was gezielt die seitliche Stabilität fördert. Diese Übung eignet sich hervorragend zur Verbesserung der funktionellen Kraft, der Beweglichkeit in den Gelenken und zur Korrektur muskulärer Dysbalancen. Insbesondere Sportler profitieren von dieser seitlichen Belastung, da sie Bewegungsmuster trainiert, die im Alltag und im Sport oft vernachlässigt werden. Seitliche Ausfallschritte lassen sich flexibel in Krafttrainingspläne oder dynamische Aufwärmroutinen integrieren und tragen entscheidend zu einer starken, stabilen und beweglichen unteren Körperhälfte bei."
  +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 {#13889
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#13911
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#13935
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#13958
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#13981
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#14004
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#14027
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#14050
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#14097
  +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 {#14152
  +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 {#14144
  -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 {#14186
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#14218
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#14241
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#14264
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#14287
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#14310
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#14333
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#14356
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +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 {#14379
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9539 …}
  +name: "youtube"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}