Symfony Profiler

App\Twig\Components\Menu\MainMenu {#7026
  -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 {#7073
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#7084
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7135
  -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 {#7150
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#7200
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#7228
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#7244
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#7268
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#7292
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#7316
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#7340
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#7364
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#7388
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#7412
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#7741
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7728
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#7819
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#7820 …}
  -formFactory: Symfony\Component\Form\FormFactory {#7818 …}
}

[
  "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 {#7971
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#8006
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#8036
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#8068
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#8087
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#8197
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#8231
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#8247
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#8271
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#8295
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#8319
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#8343
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#8367
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#8391
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#8415
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#8439
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#8463
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#8508
  +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 {#8498
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#8139
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4571
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Beckenheben"
        "url" => "/de/ubungen/gruppe/104-beckenheben"
      ]
      [
        "label" => "Glute Bridge March"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#8591
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Beckenheben"
      "url" => "/de/ubungen/gruppe/104-beckenheben"
    ]
    [
      "label" => "Glute Bridge March"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4571
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Beckenheben"
        "url" => "/de/ubungen/gruppe/104-beckenheben"
      ]
      [
        "label" => "Glute Bridge March"
        "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 {#8621
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#8643
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#8666
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#8709
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2934 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4502
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4504 …}
    #credits: Doctrine\ORM\PersistentCollection {#4506 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2660
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4553 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1753988222 {#4540
      date: 2025-07-31 20:57:02.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753988222 {#4492
      date: 2025-07-31 20:57:02.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2755 …}
    #updatedBy: App\Entity\User {#2755 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "msfdrPWJ-9o"
  }
  "title" => "Glute Bridge March"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#8796
  +media: App\Entity\Media\MediaVideo {#4502
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4504 …}
    #credits: Doctrine\ORM\PersistentCollection {#4506 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2660
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4553 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1753988222 {#4540
      date: 2025-07-31 20:57:02.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753988222 {#4492
      date: 2025-07-31 20:57:02.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2755 …}
    #updatedBy: App\Entity\User {#2755 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "msfdrPWJ-9o"
  }
  +title: "Glute Bridge March"
  +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 {#8812
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#8845
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#8869
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/688bb909da42c-glute-bridge-march"
  +title: "Glute Bridge March - Übung - FitMetrics"
  +description: "Die Glute Bridge March ist eine funktionelle Eigengewichtsübung, die gezielt die hintere Muskelkette, die Rumpfstabilität und die Kontrolle über das Hüftgelenk fördert. In der klassischen Hüftbrückenposition wird abwechselnd ein Bein angehoben, was die Stabilisationsfähigkeit beider Körperhälften separat fordert. Diese dynamische Variante aktiviert zusätzlich die Tiefenmuskulatur und verbessert das neuromuskuläre Zusammenspiel im Bereich von Becken und Wirbelsäule. Die Übung ist besonders geeignet für Aufwärmphasen, Reha-Programme oder gezielte Aktivierungssequenzen im Heimtraining. Durch das einbeinige Arbeiten erhält jede Körperseite gezielte Aufmerksamkeit, was Dysbalancen vorbeugt und funktionelle Kraft aufbaut. Sie lässt sich leicht in Trainingsprogramme zur Gesäßkräftigung, Verletzungsprävention oder Bewegungsqualität integrieren – ob im Fitnessbereich, Pilates oder Athletiktraining."
  +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 {#8899
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#8927
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#8952
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#8975
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#8998
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#9021
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#9044
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#9067
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#9098
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1754049681
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Lege dich auf den Rücken, beuge die Knie und stelle die Füße hüftbreit auf den Boden."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spanne Bauch und Gesäß an und hebe das Becken an, bis eine gerade Linie von den Schultern bis zu den Knien entsteht."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hebe nun ein Knie zur Brust, ohne das Becken absinken zu lassen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senke das Bein kontrolliert ab und wiederhole die Bewegung mit dem anderen Bein."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wechsle die Beine ab, während du die Beckenstabilität aufrechterhältst."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Vermeide ein Absinken oder Kippen des Beckens während der Beinbewegung."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücke gleichmäßig mit beiden Schultern in den Boden, um das Gleichgewicht zu halten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte die Rumpfmuskulatur aktiviert, um ein Hohlkreuz zu vermeiden."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme ein, bevor du das Bein anhebst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme aus, während du das Bein zur Brust führst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme ein, wenn du das Bein kontrolliert absenkst."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9147
  +title: null
  +data: [
    "time" => 1754049681
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Lege dich auf den Rücken, beuge die Knie und stelle die Füße hüftbreit auf den Boden."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spanne Bauch und Gesäß an und hebe das Becken an, bis eine gerade Linie von den Schultern bis zu den Knien entsteht."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hebe nun ein Knie zur Brust, ohne das Becken absinken zu lassen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senke das Bein kontrolliert ab und wiederhole die Bewegung mit dem anderen Bein."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wechsle die Beine ab, während du die Beckenstabilität aufrechterhältst."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Vermeide ein Absinken oder Kippen des Beckens während der Beinbewegung."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücke gleichmäßig mit beiden Schultern in den Boden, um das Gleichgewicht zu halten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte die Rumpfmuskulatur aktiviert, um ein Hohlkreuz zu vermeiden."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme ein, bevor du das Bein anhebst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme aus, während du das Bein zur Brust führst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme ein, wenn du das Bein kontrolliert absenkst."
              "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" => 1754049681
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Nicht ausführen bei akuten Schmerzen oder Instabilität im unteren Rücken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nicht empfohlen bei Problemen im Iliosakralgelenk ohne ärztliche Freigabe."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vorsicht bei frischen Verletzungen der hinteren Oberschenkel oder Gesäßmuskulatur."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9208
  +title: null
  +data: [
    "time" => 1754049681
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Nicht ausführen bei akuten Schmerzen oder Instabilität im unteren Rücken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nicht empfohlen bei Problemen im Iliosakralgelenk ohne ärztliche Freigabe."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vorsicht bei frischen Verletzungen der hinteren Oberschenkel oder Gesäßmuskulatur."
              "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 {#9195
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2934 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#6390
    -news: Doctrine\ORM\PersistentCollection {#6407 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6405 …}
    #id: 4997
    #createdAt: DateTimeImmutable @1753988287 {#6395
      date: 2025-07-31 20:58:07.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753988287 {#6420
      date: 2025-07-31 20:58:07.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2755 …}
    #updatedBy: App\Entity\User {#2755 …}
    #translations: Doctrine\ORM\PersistentCollection {#6357 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9252
  +faq: App\Entity\Faq {#6390
    -news: Doctrine\ORM\PersistentCollection {#6407 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6405 …}
    #id: 4997
    #createdAt: DateTimeImmutable @1753988287 {#6395
      date: 2025-07-31 20:58:07.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753988287 {#6420
      date: 2025-07-31 20:58:07.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2755 …}
    #updatedBy: App\Entity\User {#2755 …}
    #translations: Doctrine\ORM\PersistentCollection {#6357 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Muskeln trainiere ich mit der Glute Bridge March?"
  "answer" => "Die Glute Bridge March aktiviert primär die Gesäßmuskulatur, stärkt aber auch die hinteren Oberschenkel, die Rumpfmuskeln, die Hüftabduktoren und die untere Rückenmuskulatur."
]

App\Twig\Components\Ui\RawFaqComponent {#9280
  +question: "Welche Muskeln trainiere ich mit der Glute Bridge March?"
  +answer: "Die Glute Bridge March aktiviert primär die Gesäßmuskulatur, stärkt aber auch die hinteren Oberschenkel, die Rumpfmuskeln, die Hüftabduktoren und die untere Rückenmuskulatur."
}

[
  "faq" => App\Entity\Faq {#6359
    -news: Doctrine\ORM\PersistentCollection {#6360 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6362 …}
    #id: 4998
    #createdAt: DateTimeImmutable @1753988287 {#6355
      date: 2025-07-31 20:58:07.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753988287 {#6358
      date: 2025-07-31 20:58:07.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2755 …}
    #updatedBy: App\Entity\User {#2755 …}
    #translations: Doctrine\ORM\PersistentCollection {#6364 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9311
  +faq: App\Entity\Faq {#6359
    -news: Doctrine\ORM\PersistentCollection {#6360 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6362 …}
    #id: 4998
    #createdAt: DateTimeImmutable @1753988287 {#6355
      date: 2025-07-31 20:58:07.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753988287 {#6358
      date: 2025-07-31 20:58:07.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2755 …}
    #updatedBy: App\Entity\User {#2755 …}
    #translations: Doctrine\ORM\PersistentCollection {#6364 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist die Glute Bridge March für Anfänger geeignet?"
  "answer" => "Ja, diese Übung ist anfängerfreundlich, benötigt kein Equipment und hilft beim Aufbau von Gesäßaktivierung, Rumpfstabilität und Hüftkontrolle."
]

App\Twig\Components\Ui\RawFaqComponent {#9356
  +question: "Ist die Glute Bridge March für Anfänger geeignet?"
  +answer: "Ja, diese Übung ist anfängerfreundlich, benötigt kein Equipment und hilft beim Aufbau von Gesäßaktivierung, Rumpfstabilität und Hüftkontrolle."
}

[
  "faq" => App\Entity\Faq {#6368
    -news: Doctrine\ORM\PersistentCollection {#6369 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6371 …}
    #id: 4999
    #createdAt: DateTimeImmutable @1753988287 {#6366
      date: 2025-07-31 20:58:07.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753988287 {#6367
      date: 2025-07-31 20:58:07.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2755 …}
    #updatedBy: App\Entity\User {#2755 …}
    #translations: Doctrine\ORM\PersistentCollection {#6373 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9359
  +faq: App\Entity\Faq {#6368
    -news: Doctrine\ORM\PersistentCollection {#6369 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6371 …}
    #id: 4999
    #createdAt: DateTimeImmutable @1753988287 {#6366
      date: 2025-07-31 20:58:07.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753988287 {#6367
      date: 2025-07-31 20:58:07.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2755 …}
    #updatedBy: App\Entity\User {#2755 …}
    #translations: Doctrine\ORM\PersistentCollection {#6373 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Kann ich die Glute Bridge March täglich machen?"
  "answer" => "Ja, aufgrund der geringen Belastung kann sie täglich als Teil eines Warm-ups oder zur Aktivierung der Gesäßmuskulatur eingesetzt werden."
]

App\Twig\Components\Ui\RawFaqComponent {#9403
  +question: "Kann ich die Glute Bridge March täglich machen?"
  +answer: "Ja, aufgrund der geringen Belastung kann sie täglich als Teil eines Warm-ups oder zur Aktivierung der Gesäßmuskulatur eingesetzt werden."
}

[
  "faq" => App\Entity\Faq {#6377
    -news: Doctrine\ORM\PersistentCollection {#6378 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6380 …}
    #id: 5000
    #createdAt: DateTimeImmutable @1753988287 {#6375
      date: 2025-07-31 20:58:07.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753988287 {#6376
      date: 2025-07-31 20:58:07.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2755 …}
    #updatedBy: App\Entity\User {#2755 …}
    #translations: Doctrine\ORM\PersistentCollection {#6382 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9406
  +faq: App\Entity\Faq {#6377
    -news: Doctrine\ORM\PersistentCollection {#6378 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6380 …}
    #id: 5000
    #createdAt: DateTimeImmutable @1753988287 {#6375
      date: 2025-07-31 20:58:07.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753988287 {#6376
      date: 2025-07-31 20:58:07.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2755 …}
    #updatedBy: App\Entity\User {#2755 …}
    #translations: Doctrine\ORM\PersistentCollection {#6382 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Warum bekomme ich Rückenschmerzen bei der Glute Bridge March?"
  "answer" => "Rückenschmerzen können durch eine falsche Technik entstehen, z.\u{202F}B. ein Hohlkreuz oder absinkendes Becken. Achte auf eine aktive Rumpfspannung und eine stabile Beckenposition."
]

App\Twig\Components\Ui\RawFaqComponent {#9450
  +question: "Warum bekomme ich Rückenschmerzen bei der Glute Bridge March?"
  +answer: "Rückenschmerzen können durch eine falsche Technik entstehen, z.\u{202F}B. ein Hohlkreuz oder absinkendes Becken. Achte auf eine aktive Rumpfspannung und eine stabile Beckenposition."
}

[
  "faq" => App\Entity\Faq {#6430
    -news: Doctrine\ORM\PersistentCollection {#6431 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6433 …}
    #id: 5001
    #createdAt: DateTimeImmutable @1753988287 {#6428
      date: 2025-07-31 20:58:07.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753988287 {#6429
      date: 2025-07-31 20:58:07.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2755 …}
    #updatedBy: App\Entity\User {#2755 …}
    #translations: Doctrine\ORM\PersistentCollection {#6435 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9453
  +faq: App\Entity\Faq {#6430
    -news: Doctrine\ORM\PersistentCollection {#6431 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6433 …}
    #id: 5001
    #createdAt: DateTimeImmutable @1753988287 {#6428
      date: 2025-07-31 20:58:07.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753988287 {#6429
      date: 2025-07-31 20:58:07.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2755 …}
    #updatedBy: App\Entity\User {#2755 …}
    #translations: Doctrine\ORM\PersistentCollection {#6435 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Hilft die Glute Bridge March bei der Hüftstabilität?"
  "answer" => "Ja, durch die einseitige Belastung und die aktive Rumpfstabilisierung verbessert die Übung gezielt die Kontrolle und Stabilität im Hüftbereich."
]

App\Twig\Components\Ui\RawFaqComponent {#9497
  +question: "Hilft die Glute Bridge March bei der Hüftstabilität?"
  +answer: "Ja, durch die einseitige Belastung und die aktive Rumpfstabilisierung verbessert die Übung gezielt die Kontrolle und Stabilität im Hüftbereich."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    3
  ]
  "secondaryMuscles" => [
    2
    5
    6
    15
    31
    33
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#9425
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#9508 …}
  +primaryMuscles: [
    3
  ]
  +secondaryMuscles: [
    2
    5
    6
    15
    31
    33
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: true
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#9506 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#9507 …}
}

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

App\Twig\Components\Ui\Badge {#5623
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#7217
  +name: "Quadrizeps"
  +url: "/de/ubungen/muskel/2-quadrizeps"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#8493
  +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 {#10389
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Schräge Bauchmuskeln"
  "url" => "/de/ubungen/muskel/15-schr%C3%A4ge-bauchmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10923
  +name: "Schräge Bauchmuskeln"
  +url: "/de/ubungen/muskel/15-schr%C3%A4ge-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10978
  +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 {#11002
  +name: "Mittlerer Gesäßmuskel"
  +url: "/de/ubungen/muskel/33-mittlerer-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#5918
  +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 {#2934 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#11035
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#11066
  +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 {#11106
  +name: "Ohne material"
  +url: "/de/ubungen/ausstattung/29-ohne-material"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11130
  +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 {#11154
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Pilates"
  "url" => "/de/ubungen/sport/9-pilates"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11178
  +name: "Pilates"
  +url: "/de/ubungen/sport/9-pilates"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11202
  +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 {#11226
  +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 {#11250
  +name: "Funktionelles training"
  +url: "/de/ubungen/kategorie/77-funktionelles-training"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Gleichgewicht und stabilität"
  "url" => "/de/ubungen/kategorie/78-gleichgewicht-und-stabilitat"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11274
  +name: "Gleichgewicht und stabilität"
  +url: "/de/ubungen/kategorie/78-gleichgewicht-und-stabilitat"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#11016
  +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 {#2934 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#9134
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#11329
  +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 {#11367
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-688bb909da42c?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 {#11403
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-688bb909da42c?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 {#11441
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#11474
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Glute Bridge March"
  "description" => "Die Glute Bridge March ist eine funktionelle Eigengewichtsübung, die gezielt die hintere Muskelkette, die Rumpfstabilität und die Kontrolle über das Hüftgelenk fördert. In der klassischen Hüftbrückenposition wird abwechselnd ein Bein angehoben, was die Stabilisationsfähigkeit beider Körperhälften separat fordert. Diese dynamische Variante aktiviert zusätzlich die Tiefenmuskulatur und verbessert das neuromuskuläre Zusammenspiel im Bereich von Becken und Wirbelsäule. Die Übung ist besonders geeignet für Aufwärmphasen, Reha-Programme oder gezielte Aktivierungssequenzen im Heimtraining. Durch das einbeinige Arbeiten erhält jede Körperseite gezielte Aufmerksamkeit, was Dysbalancen vorbeugt und funktionelle Kraft aufbaut. Sie lässt sich leicht in Trainingsprogramme zur Gesäßkräftigung, Verletzungsprävention oder Bewegungsqualität integrieren – ob im Fitnessbereich, Pilates oder Athletiktraining."
]

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

App\Twig\Components\App\PageSharer {#11514
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/688bb909da42c-glute-bridge-march"
  +title: "Glute Bridge March"
  +description: "Die Glute Bridge March ist eine funktionelle Eigengewichtsübung, die gezielt die hintere Muskelkette, die Rumpfstabilität und die Kontrolle über das Hüftgelenk fördert. In der klassischen Hüftbrückenposition wird abwechselnd ein Bein angehoben, was die Stabilisationsfähigkeit beider Körperhälften separat fordert. Diese dynamische Variante aktiviert zusätzlich die Tiefenmuskulatur und verbessert das neuromuskuläre Zusammenspiel im Bereich von Becken und Wirbelsäule. Die Übung ist besonders geeignet für Aufwärmphasen, Reha-Programme oder gezielte Aktivierungssequenzen im Heimtraining. Durch das einbeinige Arbeiten erhält jede Körperseite gezielte Aufmerksamkeit, was Dysbalancen vorbeugt und funktionelle Kraft aufbaut. Sie lässt sich leicht in Trainingsprogramme zur Gesäßkräftigung, Verletzungsprävention oder Bewegungsqualität integrieren – ob im Fitnessbereich, Pilates oder Athletiktraining."
  +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 {#11522
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#11544
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#11568
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#11591
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#11614
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#11637
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#11660
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#11683
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#2934 …}
  #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 {#11730
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2934 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#11785
  +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 {#11777
  -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 {#11819
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#11851
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#11874
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +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 {#11897
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7076 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}