Symfony Profiler

App\Twig\Components\Menu\MainMenu {#7404
  -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 {#7451
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#7462
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7513
  -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 {#7528
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#7578
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#7606
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#7622
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#7646
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#7670
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#7694
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#7718
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#7742
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#7766
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#7790
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#8091
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#8078
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#8169
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#8170 …}
  -formFactory: Symfony\Component\Form\FormFactory {#8168 …}
}

[
  "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 {#8321
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#8356
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#8386
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#8418
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#8437
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#8547
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#8581
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#8597
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#8621
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#8645
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#8669
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#8693
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#8717
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#8741
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#8765
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#8789
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#8813
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#8858
  +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 {#8848
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#8489
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4627
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Plank"
        "url" => "/en/exercises/group/45-plank"
      ]
      [
        "label" => "Plank to Downdog"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#8941
  +items: [
    [
      "label" => "menu.home"
      "url" => "/en/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/en/exercises"
    ]
    [
      "label" => "Plank"
      "url" => "/en/exercises/group/45-plank"
    ]
    [
      "label" => "Plank to Downdog"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4627
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Plank"
        "url" => "/en/exercises/group/45-plank"
      ]
      [
        "label" => "Plank to Downdog"
        "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 {#8971
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#8993
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#9016
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#9059
  +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 {#4581
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4583 …}
    #credits: Doctrine\ORM\PersistentCollection {#4585 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=LTzpy7tfWPQ"
    #id: 763
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4557 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450637 {#4619
      date: 2024-11-12 23:30:37.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450637 {#4571
      date: 2024-11-12 23:30:37.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "LTzpy7tfWPQ"
  }
  "title" => "Plank to Down Dog"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#9146
  +media: App\Entity\Media\MediaVideo {#4581
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4583 …}
    #credits: Doctrine\ORM\PersistentCollection {#4585 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=LTzpy7tfWPQ"
    #id: 763
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4557 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450637 {#4619
      date: 2024-11-12 23:30:37.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450637 {#4571
      date: 2024-11-12 23:30:37.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "LTzpy7tfWPQ"
  }
  +title: "Plank to Down Dog"
  +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 {#9162
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#9195
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#9219
  +shareUrl: "https://test.fitmetrics.ch/en/exercise/6733d70d85d42-plank-to-down-dog?alias=12975"
  +title: "Plank to Downdog - Exercise - FitMetrics"
  +description: "The Plank to Downward Dog is a dynamic bodyweight movement that improves shoulder mobility, core stability, and posterior chain flexibility. This versatile exercise blends strength and mobility by transitioning from a stable plank position to an active hip hinge in downward dog. It's commonly included in functional warm-ups, yoga sequences, and calisthenics routines. As the hips drive upward and the spine elongates, the movement stretches the hamstrings, calves, and back while maintaining core activation. Returning to the plank reinforces upper body strength and alignment. Suitable for all fitness levels, it supports better posture, shoulder control, and full-body coordination. Incorporating this movement into a regular practice helps prepare the body for compound lifts, overhead movements, or athletic tasks that demand trunk control and flexibility. Whether used as a standalone mobility drill or as part of a warm-up, Plank to Downward Dog offers a low-impact, high-reward exercise to enhance movement quality and functional performance."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "name" => "check"
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]

[
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]

App\Twig\Components\Media\Icon {#9249
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#9277
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#9302
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +name: "twitter"
  +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 {#9325
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +name: "threads"
  +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 {#9348
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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"
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]

[
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]

App\Twig\Components\Media\Icon {#9371
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +name: "linkedin"
  +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 {#9394
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +name: "whatsapp"
  +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 {#9417
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#9448
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
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    "version" => "2.31.0-rc.7"
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              "items" => []
              "meta" => []
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              "items" => []
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            [
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      [
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          "text" => "Technical Tips"
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      [
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        "data" => [
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          "items" => [
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              "content" => "Engage your core throughout the movement."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Avoid letting your hips sag in the plank position."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Keep your neck neutral and aligned with your spine."
              "items" => []
              "meta" => []
            ]
            [
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              "items" => []
              "meta" => []
            ]
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          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
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      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Inhale as you transition into the downward dog."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Exhale as you return to the plank position."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Maintain steady breathing throughout the exercise."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9497
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  +data: [
    "time" => 1754654172
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Instructions"
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      ]
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        "data" => [
          "style" => "ordered"
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              "content" => "Start in a high plank position with hands under shoulders and body in a straight line."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Push your hips up and back, forming an inverted V shape."
              "items" => []
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            ]
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              "content" => "Keep your arms and legs extended while pressing your heels toward the floor."
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            ]
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              "meta" => []
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        "data" => [
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      ]
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        "type" => "list"
        "data" => [
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          "items" => [
            [
              "content" => "Engage your core throughout the movement."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Avoid letting your hips sag in the plank position."
              "items" => []
              "meta" => []
            ]
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              "content" => "Keep your neck neutral and aligned with your spine."
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              "meta" => []
            ]
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              "content" => "Inhale as you transition into the downward dog."
              "items" => []
              "meta" => []
            ]
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              "items" => []
              "meta" => []
            ]
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              "items" => []
              "meta" => []
            ]
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          "meta" => []
        ]
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  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
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  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
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              "meta" => []
            ]
            [
              "content" => "Not recommended for individuals with shoulder instability."
              "items" => []
              "meta" => []
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            [
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              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
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]

App\Twig\Components\Ui\Editor\EditorRender {#9558
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    "time" => 1754654172
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            ]
            [
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              "items" => []
              "meta" => []
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              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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  +spacing: 4
  +adsInterval: 5
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  -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 {#9545
  +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 {#6774
    -news: Doctrine\ORM\PersistentCollection {#6791 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6789 …}
    #id: 5210
    #createdAt: DateTimeImmutable @1754654172 {#6779
      date: 2025-08-08 13:56:12.0 Europe/Zurich (+02:00)
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    #updatedAt: DateTimeImmutable @1754654172 {#6804
      date: 2025-08-08 13:56:12.0 Europe/Zurich (+02:00)
    }
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]

App\Twig\Components\Ui\FaqComponent {#9602
  +faq: App\Entity\Faq {#6774
    -news: Doctrine\ORM\PersistentCollection {#6791 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6789 …}
    #id: 5210
    #createdAt: DateTimeImmutable @1754654172 {#6779
      date: 2025-08-08 13:56:12.0 Europe/Zurich (+02:00)
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    #updatedAt: DateTimeImmutable @1754654172 {#6804
      date: 2025-08-08 13:56:12.0 Europe/Zurich (+02:00)
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}

[
  "question" => "What muscles does the Plank to Downward Dog work?"
  "answer" => "The Plank to Downward Dog targets the shoulders and core as primary muscles while also engaging the hamstrings, calves, back, triceps, and lower back."
]

App\Twig\Components\Ui\RawFaqComponent {#9630
  +question: "What muscles does the Plank to Downward Dog work?"
  +answer: "The Plank to Downward Dog targets the shoulders and core as primary muscles while also engaging the hamstrings, calves, back, triceps, and lower back."
}

[
  "faq" => App\Entity\Faq {#6743
    -news: Doctrine\ORM\PersistentCollection {#6744 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6746 …}
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    #createdAt: DateTimeImmutable @1754654172 {#6739
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]

App\Twig\Components\Ui\FaqComponent {#9661
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    -news: Doctrine\ORM\PersistentCollection {#6744 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6746 …}
    #id: 5211
    #createdAt: DateTimeImmutable @1754654172 {#6739
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}

[
  "question" => "Is Plank to Downward Dog good for beginners?"
  "answer" => "Yes, this exercise is beginner-friendly and helps develop core strength, shoulder mobility, and flexibility in the posterior chain without requiring equipment."
]

App\Twig\Components\Ui\RawFaqComponent {#9706
  +question: "Is Plank to Downward Dog good for beginners?"
  +answer: "Yes, this exercise is beginner-friendly and helps develop core strength, shoulder mobility, and flexibility in the posterior chain without requiring equipment."
}

[
  "faq" => App\Entity\Faq {#6752
    -news: Doctrine\ORM\PersistentCollection {#6753 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6755 …}
    #id: 5212
    #createdAt: DateTimeImmutable @1754654172 {#6750
      date: 2025-08-08 13:56:12.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1754654172 {#6751
      date: 2025-08-08 13:56:12.0 Europe/Zurich (+02:00)
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]

App\Twig\Components\Ui\FaqComponent {#9709
  +faq: App\Entity\Faq {#6752
    -news: Doctrine\ORM\PersistentCollection {#6753 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6755 …}
    #id: 5212
    #createdAt: DateTimeImmutable @1754654172 {#6750
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    #updatedAt: DateTimeImmutable @1754654172 {#6751
      date: 2025-08-08 13:56:12.0 Europe/Zurich (+02:00)
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}

[
  "question" => "Can I use Plank to Downward Dog as a warm-up?"
  "answer" => "Absolutely. This dynamic movement is ideal for warming up the body, improving joint mobility, and activating the core before more intense exercises."
]

App\Twig\Components\Ui\RawFaqComponent {#9753
  +question: "Can I use Plank to Downward Dog as a warm-up?"
  +answer: "Absolutely. This dynamic movement is ideal for warming up the body, improving joint mobility, and activating the core before more intense exercises."
}

[
  "faq" => App\Entity\Faq {#6761
    -news: Doctrine\ORM\PersistentCollection {#6762 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6764 …}
    #id: 5213
    #createdAt: DateTimeImmutable @1754654172 {#6759
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    }
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]

App\Twig\Components\Ui\FaqComponent {#9756
  +faq: App\Entity\Faq {#6761
    -news: Doctrine\ORM\PersistentCollection {#6762 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6764 …}
    #id: 5213
    #createdAt: DateTimeImmutable @1754654172 {#6759
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    }
    #updatedAt: DateTimeImmutable @1754654172 {#6760
      date: 2025-08-08 13:56:12.0 Europe/Zurich (+02:00)
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}

[
  "question" => "Is Plank to Downward Dog safe for lower back pain?"
  "answer" => "It can be beneficial when performed with proper form, but individuals with lower back issues should consult a professional and avoid excessive arching or hip sagging."
]

App\Twig\Components\Ui\RawFaqComponent {#9800
  +question: "Is Plank to Downward Dog safe for lower back pain?"
  +answer: "It can be beneficial when performed with proper form, but individuals with lower back issues should consult a professional and avoid excessive arching or hip sagging."
}

[
  "faq" => App\Entity\Faq {#6814
    -news: Doctrine\ORM\PersistentCollection {#6815 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6817 …}
    #id: 5214
    #createdAt: DateTimeImmutable @1754654172 {#6812
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    }
    #updatedAt: DateTimeImmutable @1754654172 {#6813
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]

App\Twig\Components\Ui\FaqComponent {#9803
  +faq: App\Entity\Faq {#6814
    -news: Doctrine\ORM\PersistentCollection {#6815 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6817 …}
    #id: 5214
    #createdAt: DateTimeImmutable @1754654172 {#6812
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    #updatedAt: DateTimeImmutable @1754654172 {#6813
      date: 2025-08-08 13:56:12.0 Europe/Zurich (+02:00)
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[
  "question" => "How often should I do Plank to Downward Dog?"
  "answer" => "It can be performed daily as part of a warm-up, mobility routine, or active recovery to promote flexibility, posture, and core control."
]

App\Twig\Components\Ui\RawFaqComponent {#9847
  +question: "How often should I do Plank to Downward Dog?"
  +answer: "It can be performed daily as part of a warm-up, mobility routine, or active recovery to promote flexibility, posture, and core control."
}

[
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  "primaryMuscles" => [
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    28
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    7
    8
    10
    12
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]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#9775
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#9858 …}
  +primaryMuscles: [
    6
    28
  ]
  +secondaryMuscles: [
    5
    7
    8
    10
    12
  ]
  +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 {#9856 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#9857 …}
}

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

App\Twig\Components\Ui\Badge {#10938
  +name: "Abs"
  +url: "/en/exercises/muscle/6-abs"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Shoulders"
  "url" => "/en/exercises/muscle/28-shoulders"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10990
  +name: "Shoulders"
  +url: "/en/exercises/muscle/28-shoulders"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11014
  +name: "Lower back"
  +url: "/en/exercises/muscle/5-lower-back"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Hamstrings"
  "url" => "/en/exercises/muscle/7-hamstrings"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11038
  +name: "Hamstrings"
  +url: "/en/exercises/muscle/7-hamstrings"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Calves"
  "url" => "/en/exercises/muscle/8-calves"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11062
  +name: "Calves"
  +url: "/en/exercises/muscle/8-calves"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Triceps"
  "url" => "/en/exercises/muscle/10-triceps"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11086
  +name: "Triceps"
  +url: "/en/exercises/muscle/10-triceps"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Back"
  "url" => "/en/exercises/muscle/12-back"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11110
  +name: "Back"
  +url: "/en/exercises/muscle/12-back"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#10910
  +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" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#11143
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#11174
  +name: "Compound"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11214
  +name: "Yoga mat"
  +url: "/en/exercises/equipment/17-yoga-mat"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Without equipment"
  "url" => "/en/exercises/equipment/29-without-equipment"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11238
  +name: "Without equipment"
  +url: "/en/exercises/equipment/29-without-equipment"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11262
  +name: "Callisthenics"
  +url: "/en/exercises/sport/3-callisthenics"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11286
  +name: "Fitness"
  +url: "/en/exercises/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Yoga"
  "url" => "/en/exercises/sport/8-yoga"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11310
  +name: "Yoga"
  +url: "/en/exercises/sport/8-yoga"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Mobility"
  "url" => "/en/exercises/category/59-mobility"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11334
  +name: "Mobility"
  +url: "/en/exercises/category/59-mobility"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Warm-up"
  "url" => "/en/exercises/category/62-warm-up"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11358
  +name: "Warm-up"
  +url: "/en/exercises/category/62-warm-up"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11382
  +name: "Upper body"
  +url: "/en/exercises/category/67-upper-body"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11406
  +name: "Core"
  +url: "/en/exercises/category/74-core"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Functional training"
  "url" => "/en/exercises/category/77-functional-training"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11430
  +name: "Functional training"
  +url: "/en/exercises/category/77-functional-training"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#11124
  +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 {#9484
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#11476
  +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 {#11526
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/en/widgets/exercise/preview-6733d70d85d42?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 {#11562
  +route: "https://test.fitmetrics.ch/en/widgets/exercise/preview-6733d70d85d42?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 {#11600
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#11633
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Plank to Down Dog"
  "description" => "The Plank to Downward Dog is a dynamic bodyweight movement that improves shoulder mobility, core stability, and posterior chain flexibility. This versatile exercise blends strength and mobility by transitioning from a stable plank position to an active hip hinge in downward dog. It's commonly included in functional warm-ups, yoga sequences, and calisthenics routines. As the hips drive upward and the spine elongates, the movement stretches the hamstrings, calves, and back while maintaining core activation. Returning to the plank reinforces upper body strength and alignment. Suitable for all fitness levels, it supports better posture, shoulder control, and full-body coordination. Incorporating this movement into a regular practice helps prepare the body for compound lifts, overhead movements, or athletic tasks that demand trunk control and flexibility. Whether used as a standalone mobility drill or as part of a warm-up, Plank to Downward Dog offers a low-impact, high-reward exercise to enhance movement quality and functional performance."
]

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

App\Twig\Components\App\PageSharer {#11673
  +shareUrl: "https://test.fitmetrics.ch/en/exercise/6733d70d85d42-plank-to-down-dog?alias=12975"
  +title: "Plank to Down Dog"
  +description: "The Plank to Downward Dog is a dynamic bodyweight movement that improves shoulder mobility, core stability, and posterior chain flexibility. This versatile exercise blends strength and mobility by transitioning from a stable plank position to an active hip hinge in downward dog. It's commonly included in functional warm-ups, yoga sequences, and calisthenics routines. As the hips drive upward and the spine elongates, the movement stretches the hamstrings, calves, and back while maintaining core activation. Returning to the plank reinforces upper body strength and alignment. Suitable for all fitness levels, it supports better posture, shoulder control, and full-body coordination. Incorporating this movement into a regular practice helps prepare the body for compound lifts, overhead movements, or athletic tasks that demand trunk control and flexibility. Whether used as a standalone mobility drill or as part of a warm-up, Plank to Downward Dog offers a low-impact, high-reward exercise to enhance movement quality and functional performance."
  +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 {#11681
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#11703
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#11727
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#11750
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#11773
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#11796
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#11819
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#11842
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#11889
  +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 {#11944
  +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 {#11936
  -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 {#11978
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +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 {#12010
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7454 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}