Symfony Profiler

App\Twig\Components\Menu\MainMenu {#9574
  -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 {#9621
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#9632
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#9683
  -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 {#9698
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#9748
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#9776
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#9792
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#9816
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#9840
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#9864
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#9888
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#9912
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#9936
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#9960
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#10305
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#10260
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#10390
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#10391 …}
  -formFactory: Symfony\Component\Form\FormFactory {#10389 …}
}

[
  "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 {#10542
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#10577
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#10607
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#10639
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#10658
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#10768
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#10802
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#10818
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#10842
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#10866
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#10890
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#10914
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#10938
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#10962
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#10986
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#11010
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#11034
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#11079
  +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 {#11069
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#10710
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4593
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Lunge"
        "url" => "/de/ubungen/gruppe/70-lunge"
      ]
      [
        "label" => "Langhantel-Ausfallschritt in Front Rack"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#11162
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Lunge"
      "url" => "/de/ubungen/gruppe/70-lunge"
    ]
    [
      "label" => "Langhantel-Ausfallschritt in Front Rack"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4593
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Lunge"
        "url" => "/de/ubungen/gruppe/70-lunge"
      ]
      [
        "label" => "Langhantel-Ausfallschritt in Front Rack"
        "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 {#11192
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#11214
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#11237
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#11280
  +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 {#4524
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4526 …}
    #credits: Doctrine\ORM\PersistentCollection {#4528 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=Xf5vsKELOGA"
    #id: 2193
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4575 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450708 {#4562
      date: 2024-11-12 23:31:48.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450708 {#4514
      date: 2024-11-12 23:31:48.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "Xf5vsKELOGA"
  }
  "title" => "Front Rack Lunge"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#11367
  +media: App\Entity\Media\MediaVideo {#4524
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4526 …}
    #credits: Doctrine\ORM\PersistentCollection {#4528 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=Xf5vsKELOGA"
    #id: 2193
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4575 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450708 {#4562
      date: 2024-11-12 23:31:48.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450708 {#4514
      date: 2024-11-12 23:31:48.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "Xf5vsKELOGA"
  }
  +title: "Front Rack Lunge"
  +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 {#11383
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#11416
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#11440
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d754537ec-front-rack-lunge?alias=1301"
  +title: "Langhantel-Ausfallschritt in Front Rack - Übung - FitMetrics"
  +description: "Der Ausfallschritt mit Frontkniebeugeposition ist eine effektive Ganzkörperübung, die Kraftaufbau in den Beinen mit Stabilisierung der Körpermitte und einer aufrechten Haltung kombiniert. Bei dieser Variante ruht die Langhantel auf den vorderen Schultern, was eine stabile Rumpfspannung und eine korrekte Wirbelsäulenaufrichtung erfordert. Die Übung ist besonders geeignet für Sportler und ambitionierte Fitnessbegeisterte, die funktionelle Kraft und einseitige Stabilität trainieren möchten. Sie wird häufig im Krafttraining, CrossFit und in sportartspezifischen Trainingsplänen eingesetzt, um muskuläre Dysbalancen auszugleichen und die Kontrolle bei dynamischen Bewegungen zu verbessern. Durch die frontale Belastung stellt sie eine anspruchsvolle Steigerung gegenüber klassischen Ausfallschritten dar und fördert zusätzlich Mobilität und Koordination."
  +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 {#11470
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
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  "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"
]

[
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]

App\Twig\Components\Media\Icon {#11498
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +name: "reddit"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

[
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]

App\Twig\Components\Media\Icon {#11523
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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"
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[
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]

App\Twig\Components\Media\Icon {#11546
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#11569
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#11592
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#11615
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#11638
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#11669
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1747508121
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
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        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Positioniere die Langhantel in der Frontkniebeugeposition auf den Schultern und dem oberen Brustbereich."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Stelle dich aufrecht hin, die Füße schulterbreit auseinander, und spanne die Körpermitte an."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Mache mit einem Bein einen Schritt nach vorne und senke die Hüfte ab, bis beide Knie etwa einen 90-Grad-Winkel bilden."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte den Oberkörper aufrecht und das vordere Knie über dem Sprunggelenk."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücke dich mit dem vorderen Fuß zurück in die Ausgangsposition."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wiederhole die Bewegung mit dem anderen Bein für die gewünschte Wiederholungsanzahl."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte die Ellbogen hoch und die Brust aufrecht, um die Langhantel zu stabilisieren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeide ein Vorbeugen des Oberkörpers oder das Einknicken des vorderen Knies nach innen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führe die Abwärtsbewegung kontrolliert aus, um das Gleichgewicht zu halten und die Gelenkbelastung zu minimieren."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme ein, bevor du den Schritt nach vorne machst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme aus, wenn du dich in die Ausgangsposition zurückdrückst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte während der gesamten Bewegung eine gleichmäßige Atmung aufrecht."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#11718
  +title: null
  +data: [
    "time" => 1747508121
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Positioniere die Langhantel in der Frontkniebeugeposition auf den Schultern und dem oberen Brustbereich."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Stelle dich aufrecht hin, die Füße schulterbreit auseinander, und spanne die Körpermitte an."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Mache mit einem Bein einen Schritt nach vorne und senke die Hüfte ab, bis beide Knie etwa einen 90-Grad-Winkel bilden."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte den Oberkörper aufrecht und das vordere Knie über dem Sprunggelenk."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücke dich mit dem vorderen Fuß zurück in die Ausgangsposition."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wiederhole die Bewegung mit dem anderen Bein für die gewünschte Wiederholungsanzahl."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte die Ellbogen hoch und die Brust aufrecht, um die Langhantel zu stabilisieren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeide ein Vorbeugen des Oberkörpers oder das Einknicken des vorderen Knies nach innen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führe die Abwärtsbewegung kontrolliert aus, um das Gleichgewicht zu halten und die Gelenkbelastung zu minimieren."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme ein, bevor du den Schritt nach vorne machst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme aus, wenn du dich in die Ausgangsposition zurückdrückst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte während der gesamten Bewegung eine gleichmäßige Atmung aufrecht."
              "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" => 1747508121
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Knieverletzungen oder Instabilität"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schmerzen im unteren Rücken oder Bandscheibenvorfälle"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Eingeschränkte Schulterbeweglichkeit"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#11779
  +title: null
  +data: [
    "time" => 1747508121
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Knieverletzungen oder Instabilität"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schmerzen im unteren Rücken oder Bandscheibenvorfälle"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Eingeschränkte Schulterbeweglichkeit"
              "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 {#11766
  +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 {#8991
    -news: Doctrine\ORM\PersistentCollection {#9008 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9006 …}
    #id: 576
    #createdAt: DateTimeImmutable @1747491298 {#8996
      date: 2025-05-17 16:14:58.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747491298 {#9021
      date: 2025-05-17 16:14:58.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8958 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11823
  +faq: App\Entity\Faq {#8991
    -news: Doctrine\ORM\PersistentCollection {#9008 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9006 …}
    #id: 576
    #createdAt: DateTimeImmutable @1747491298 {#8996
      date: 2025-05-17 16:14:58.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747491298 {#9021
      date: 2025-05-17 16:14:58.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8958 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Muskeln werden beim Front Rack Lunge trainiert?"
  "answer" => "Beim Front Rack Lunge werden hauptsächlich Quadrizeps und Gesäßmuskulatur trainiert, außerdem werden die hinteren Oberschenkel, die Rumpfmuskulatur und die Schultern zur Stabilisierung und Haltungskontrolle aktiviert."
]

App\Twig\Components\Ui\RawFaqComponent {#11851
  +question: "Welche Muskeln werden beim Front Rack Lunge trainiert?"
  +answer: "Beim Front Rack Lunge werden hauptsächlich Quadrizeps und Gesäßmuskulatur trainiert, außerdem werden die hinteren Oberschenkel, die Rumpfmuskulatur und die Schultern zur Stabilisierung und Haltungskontrolle aktiviert."
}

[
  "faq" => App\Entity\Faq {#8960
    -news: Doctrine\ORM\PersistentCollection {#8961 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8963 …}
    #id: 577
    #createdAt: DateTimeImmutable @1747491298 {#8956
      date: 2025-05-17 16:14:58.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747491298 {#8959
      date: 2025-05-17 16:14:58.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8965 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11882
  +faq: App\Entity\Faq {#8960
    -news: Doctrine\ORM\PersistentCollection {#8961 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8963 …}
    #id: 577
    #createdAt: DateTimeImmutable @1747491298 {#8956
      date: 2025-05-17 16:14:58.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747491298 {#8959
      date: 2025-05-17 16:14:58.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8965 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist der Front Rack Lunge besser als der Back Rack Lunge?"
  "answer" => "Der Front Rack Lunge fördert eine aufrechte Haltung und stärkere Rumpfaktivierung als der Back Rack Lunge, wodurch er sich besonders zur Verbesserung der Körperhaltung und für frontale Belastungskontrolle eignet – beide Varianten sind jedoch effektiv für das Beintraining."
]

App\Twig\Components\Ui\RawFaqComponent {#11927
  +question: "Ist der Front Rack Lunge besser als der Back Rack Lunge?"
  +answer: "Der Front Rack Lunge fördert eine aufrechte Haltung und stärkere Rumpfaktivierung als der Back Rack Lunge, wodurch er sich besonders zur Verbesserung der Körperhaltung und für frontale Belastungskontrolle eignet – beide Varianten sind jedoch effektiv für das Beintraining."
}

[
  "faq" => App\Entity\Faq {#8969
    -news: Doctrine\ORM\PersistentCollection {#8970 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8972 …}
    #id: 578
    #createdAt: DateTimeImmutable @1747491298 {#8967
      date: 2025-05-17 16:14:58.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747491298 {#8968
      date: 2025-05-17 16:14:58.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8974 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11930
  +faq: App\Entity\Faq {#8969
    -news: Doctrine\ORM\PersistentCollection {#8970 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8972 …}
    #id: 578
    #createdAt: DateTimeImmutable @1747491298 {#8967
      date: 2025-05-17 16:14:58.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747491298 {#8968
      date: 2025-05-17 16:14:58.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8974 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Können Anfänger den Front Rack Lunge machen?"
  "answer" => "Der Front Rack Lunge eignet sich eher für Fortgeschrittene, da er gute Mobilität und Balance erfordert. Anfänger sollten zunächst mit Körpergewicht- oder Kurzhantelvarianten beginnen, bevor sie diese Übung ausführen."
]

App\Twig\Components\Ui\RawFaqComponent {#11974
  +question: "Können Anfänger den Front Rack Lunge machen?"
  +answer: "Der Front Rack Lunge eignet sich eher für Fortgeschrittene, da er gute Mobilität und Balance erfordert. Anfänger sollten zunächst mit Körpergewicht- oder Kurzhantelvarianten beginnen, bevor sie diese Übung ausführen."
}

[
  "faq" => App\Entity\Faq {#8978
    -news: Doctrine\ORM\PersistentCollection {#8979 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8981 …}
    #id: 579
    #createdAt: DateTimeImmutable @1747491298 {#8976
      date: 2025-05-17 16:14:58.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747491298 {#8977
      date: 2025-05-17 16:14:58.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8983 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11977
  +faq: App\Entity\Faq {#8978
    -news: Doctrine\ORM\PersistentCollection {#8979 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8981 …}
    #id: 579
    #createdAt: DateTimeImmutable @1747491298 {#8976
      date: 2025-05-17 16:14:58.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747491298 {#8977
      date: 2025-05-17 16:14:58.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8983 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Fehler passieren häufig beim Front Rack Lunge?"
  "answer" => "Häufige Fehler sind ein zu weit nach vorne wanderndes Knie, ein runder Rücken oder absinkende Ellbogen, was die Stabilität der Langhantel und die Ausführung negativ beeinflusst."
]

App\Twig\Components\Ui\RawFaqComponent {#12021
  +question: "Welche Fehler passieren häufig beim Front Rack Lunge?"
  +answer: "Häufige Fehler sind ein zu weit nach vorne wanderndes Knie, ein runder Rücken oder absinkende Ellbogen, was die Stabilität der Langhantel und die Ausführung negativ beeinflusst."
}

[
  "faq" => App\Entity\Faq {#9031
    -news: Doctrine\ORM\PersistentCollection {#9032 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9034 …}
    #id: 580
    #createdAt: DateTimeImmutable @1747491298 {#9029
      date: 2025-05-17 16:14:58.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747491298 {#9030
      date: 2025-05-17 16:14:58.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#9036 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12024
  +faq: App\Entity\Faq {#9031
    -news: Doctrine\ORM\PersistentCollection {#9032 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9034 …}
    #id: 580
    #createdAt: DateTimeImmutable @1747491298 {#9029
      date: 2025-05-17 16:14:58.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747491298 {#9030
      date: 2025-05-17 16:14:58.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#9036 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie viel Gewicht sollte ich beim Front Rack Lunge verwenden?"
  "answer" => "Beginne mit einer leichten oder leeren Langhantel, um die Technik zu erlernen, und erhöhe das Gewicht schrittweise entsprechend deiner Kraft und Stabilität – die korrekte Ausführung hat stets Priorität."
]

App\Twig\Components\Ui\RawFaqComponent {#12068
  +question: "Wie viel Gewicht sollte ich beim Front Rack Lunge verwenden?"
  +answer: "Beginne mit einer leichten oder leeren Langhantel, um die Technik zu erlernen, und erhöhe das Gewicht schrittweise entsprechend deiner Kraft und Stabilität – die korrekte Ausführung hat stets Priorität."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    2
    3
  ]
  "secondaryMuscles" => [
    4
    5
    6
    7
    17
    37
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#11996
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#12079 …}
  +primaryMuscles: [
    2
    3
  ]
  +secondaryMuscles: [
    4
    5
    6
    7
    17
    37
  ]
  +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 {#12077 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#12078 …}
}

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

App\Twig\Components\Ui\Badge {#13327
  +name: "Quadrizeps"
  +url: "/de/ubungen/muskel/2-quadrizeps"
  +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 {#13379
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13403
  +name: "Adduktoren"
  +url: "/de/ubungen/muskel/4-adduktoren"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Lendenwirbelsäule"
  "url" => "/de/ubungen/muskel/5-lendenwirbels%C3%A4ule"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13427
  +name: "Lendenwirbelsäule"
  +url: "/de/ubungen/muskel/5-lendenwirbels%C3%A4ule"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Bauchmuskeln"
  "url" => "/de/ubungen/muskel/6-bauchmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13451
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13475
  +name: "Ischio-Beine"
  +url: "/de/ubungen/muskel/7-ischio-beine"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Vorderer Deltoid"
  "url" => "/de/ubungen/muskel/17-vorderer-deltoid"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13499
  +name: "Vorderer Deltoid"
  +url: "/de/ubungen/muskel/17-vorderer-deltoid"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Großer Gesäßmuskel"
  "url" => "/de/ubungen/muskel/37-grosser-gesassmuskel"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13523
  +name: "Großer Gesäßmuskel"
  +url: "/de/ubungen/muskel/37-grosser-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#13237
  +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 {#13556
  +difficulty: "intermediate"
  +small: false
  +link: true
}

[
  "name" => "Gerader balken"
  "url" => "/de/ubungen/ausstattung/4-gerader-balken"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#13601
  +name: "Gerader balken"
  +url: "/de/ubungen/ausstattung/4-gerader-balken"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13628
  +name: "Bodybuilding"
  +url: "/de/ubungen/sport/1-bodybuilding"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13652
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13676
  +name: "Crossfit"
  +url: "/de/ubungen/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13700
  +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 {#13724
  +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 {#13748
  +name: "Funktionelles training"
  +url: "/de/ubungen/kategorie/77-funktionelles-training"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Bodybuilding"
  "url" => "/de/ubungen/kategorie/79-bodybuilding"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#13772
  +name: "Bodybuilding"
  +url: "/de/ubungen/kategorie/79-bodybuilding"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#13537
  +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 {#11705
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#13829
  +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 {#13867
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d754537ec?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 {#13903
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d754537ec?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 {#13941
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#13974
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Front Rack Lunge"
  "description" => "Der Ausfallschritt mit Frontkniebeugeposition ist eine effektive Ganzkörperübung, die Kraftaufbau in den Beinen mit Stabilisierung der Körpermitte und einer aufrechten Haltung kombiniert. Bei dieser Variante ruht die Langhantel auf den vorderen Schultern, was eine stabile Rumpfspannung und eine korrekte Wirbelsäulenaufrichtung erfordert. Die Übung ist besonders geeignet für Sportler und ambitionierte Fitnessbegeisterte, die funktionelle Kraft und einseitige Stabilität trainieren möchten. Sie wird häufig im Krafttraining, CrossFit und in sportartspezifischen Trainingsplänen eingesetzt, um muskuläre Dysbalancen auszugleichen und die Kontrolle bei dynamischen Bewegungen zu verbessern. Durch die frontale Belastung stellt sie eine anspruchsvolle Steigerung gegenüber klassischen Ausfallschritten dar und fördert zusätzlich Mobilität und Koordination."
]

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

App\Twig\Components\App\PageSharer {#14014
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d754537ec-front-rack-lunge?alias=1301"
  +title: "Front Rack Lunge"
  +description: "Der Ausfallschritt mit Frontkniebeugeposition ist eine effektive Ganzkörperübung, die Kraftaufbau in den Beinen mit Stabilisierung der Körpermitte und einer aufrechten Haltung kombiniert. Bei dieser Variante ruht die Langhantel auf den vorderen Schultern, was eine stabile Rumpfspannung und eine korrekte Wirbelsäulenaufrichtung erfordert. Die Übung ist besonders geeignet für Sportler und ambitionierte Fitnessbegeisterte, die funktionelle Kraft und einseitige Stabilität trainieren möchten. Sie wird häufig im Krafttraining, CrossFit und in sportartspezifischen Trainingsplänen eingesetzt, um muskuläre Dysbalancen auszugleichen und die Kontrolle bei dynamischen Bewegungen zu verbessern. Durch die frontale Belastung stellt sie eine anspruchsvolle Steigerung gegenüber klassischen Ausfallschritten dar und fördert zusätzlich Mobilität und Koordination."
  +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 {#14022
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#14044
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#14068
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#14091
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#14114
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#14137
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#14160
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#14183
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#14230
  +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 {#14285
  +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 {#14277
  -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 {#14319
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#14351
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#14374
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#14397
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#14420
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +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 {#14443
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9624 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}