Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6887
  -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 {#6934
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#6945
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6996
  -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 {#7011
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#7061
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#7089
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#7105
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#7129
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#7153
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#7177
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#7201
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#7225
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#7249
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#7273
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#7640
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7595
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#7725
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#7726 …}
  -formFactory: Symfony\Component\Form\FormFactory {#7724 …}
}

[
  "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 {#7877
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#7912
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#7942
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#7974
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#7993
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#8103
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#8137
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#8153
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#8177
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#8201
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#8225
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#8249
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#8273
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#8297
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#8321
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#8345
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#8369
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#8414
  +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 {#8404
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#8045
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4439
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Beckenheben"
        "url" => "/de/ubungen/gruppe/104-beckenheben"
      ]
      [
        "label" => "Frog Pumps mit Band"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#8497
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Beckenheben"
      "url" => "/de/ubungen/gruppe/104-beckenheben"
    ]
    [
      "label" => "Frog Pumps mit Band"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4439
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Beckenheben"
        "url" => "/de/ubungen/gruppe/104-beckenheben"
      ]
      [
        "label" => "Frog Pumps mit Band"
        "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 {#8527
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#8549
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#8572
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#8615
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4370
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4372 …}
    #credits: Doctrine\ORM\PersistentCollection {#4374 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=BC8JTTW-ftY"
    #id: 1892
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4421 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450668 {#4408
      date: 2024-11-12 23:31:08.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450668 {#4360
      date: 2024-11-12 23:31:08.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "BC8JTTW-ftY"
  }
  "title" => "Frog Pumps mit Band"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#8702
  +media: App\Entity\Media\MediaVideo {#4370
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4372 …}
    #credits: Doctrine\ORM\PersistentCollection {#4374 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=BC8JTTW-ftY"
    #id: 1892
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4421 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450668 {#4408
      date: 2024-11-12 23:31:08.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450668 {#4360
      date: 2024-11-12 23:31:08.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "BC8JTTW-ftY"
  }
  +title: "Frog Pumps mit Band"
  +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 {#8718
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#8751
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#8775
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d72c9cd8b-frog-pumps-mit-band"
  +title: "Frog Pumps mit Band - Übung - FitMetrics"
  +description: "Frog Pumps mit Widerstandsband sind eine äußerst effektive Übung mit dem eigenen Körpergewicht zur gezielten Aktivierung und Stärkung der Gesäßmuskulatur. Durch die spezielle Fußstellung in Schmetterlingsposition und die zusätzliche Spannung eines Bands oberhalb der Knie wird die hintere Muskelkette isoliert beansprucht, während die Belastung der Oberschenkelvorderseite minimiert wird. Diese Übung eignet sich hervorragend zur Verbesserung der Hüftstabilität, zur Entwicklung der Gesäßmuskeln und zur Korrektur muskulärer Dysbalancen, wie sie oft durch langes Sitzen entstehen. Sie erfordert nur wenig Platz und Ausrüstung und ist sowohl für Einsteiger als auch für fortgeschrittene Sportler geeignet. Ob im Aufwärmprogramm, als Aktivierungsübung oder zur Kräftigung des Unterkörpers – Frog Pumps mit Band lassen sich vielseitig integrieren und fördern sowohl funktionale Stärke als auch eine verbesserte Körperhaltung im Alltag und Sport."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
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]

[
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]

App\Twig\Components\Media\Icon {#8805
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
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]

App\Twig\Components\Media\Icon {#8833
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +name: "reddit"
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}

[
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]

App\Twig\Components\Media\Icon {#8858
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +name: "twitter"
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}

[
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]

App\Twig\Components\Media\Icon {#8881
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +name: "threads"
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}

[
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]

App\Twig\Components\Media\Icon {#8904
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#8927
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#8950
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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[
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]

App\Twig\Components\Media\Icon {#8973
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +name: "email"
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}

[
  "name" => "program"
  "class" => "w-6 h-6 mr-3 !text-white"
]

[
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]

App\Twig\Components\Media\Icon {#9004
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1750446280
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "type" => "header"
        "data" => [
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          "text" => "Anweisungen"
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      [
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        "data" => [
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Positioniere ein Widerstandsband direkt oberhalb der Knie und lege die Arme seitlich am Körper ab."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spanne deine Körpermitte und Gesäßmuskulatur an, um die Hüfte anzuheben, bis dein Körper eine gerade Linie von den Schultern bis zu den Knien bildet."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte die Position kurz oben und senke die Hüfte dann langsam wieder ab."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wiederhole die Bewegung für die gewünschte Anzahl an Wiederholungen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte die Füße nah am Gesäß, um die Aktivierung zu maximieren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeide ein Überstrecken des unteren Rückens am höchsten Punkt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte während der gesamten Übung Spannung auf dem Band."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
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          "text" => "Atemtipps"
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      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme ein, während du die Hüfte wieder absenkst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme aus, wenn du die Hüfte nach oben hebst."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9053
  +title: null
  +data: [
    "time" => 1750446280
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
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          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Lege dich auf den Rücken, bringe die Fußsohlen aneinander und lasse die Knie nach außen fallen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Positioniere ein Widerstandsband direkt oberhalb der Knie und lege die Arme seitlich am Körper ab."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spanne deine Körpermitte und Gesäßmuskulatur an, um die Hüfte anzuheben, bis dein Körper eine gerade Linie von den Schultern bis zu den Knien bildet."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte die Position kurz oben und senke die Hüfte dann langsam wieder ab."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wiederhole die Bewegung für die gewünschte Anzahl an Wiederholungen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte die Füße nah am Gesäß, um die Aktivierung zu maximieren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeide ein Überstrecken des unteren Rückens am höchsten Punkt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte während der gesamten Übung Spannung auf dem Band."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
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      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
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            [
              "content" => "Atme ein, während du die Hüfte wieder absenkst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme aus, wenn du die Hüfte nach oben hebst."
              "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" => 1750446280
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Nicht ausführen bei akuten Schmerzen im unteren Rücken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nicht empfohlen bei kürzlich erlittenen Hüftverletzungen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Konsultiere eine Fachperson bei Erholung nach Becken- oder Bauchoperationen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9114
  +title: null
  +data: [
    "time" => 1750446280
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Nicht ausführen bei akuten Schmerzen im unteren Rücken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nicht empfohlen bei kürzlich erlittenen Hüftverletzungen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Konsultiere eine Fachperson bei Erholung nach Becken- oder Bauchoperationen."
              "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 {#9101
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#6248
    -news: Doctrine\ORM\PersistentCollection {#6265 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6263 …}
    #id: 2468
    #createdAt: DateTimeImmutable @1750410674 {#6253
      date: 2025-06-20 11:11:14.0 Europe/Zurich (+02:00)
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    #updatedAt: DateTimeImmutable @1750410674 {#6278
      date: 2025-06-20 11:11:14.0 Europe/Zurich (+02:00)
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
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]

App\Twig\Components\Ui\FaqComponent {#9158
  +faq: App\Entity\Faq {#6248
    -news: Doctrine\ORM\PersistentCollection {#6265 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6263 …}
    #id: 2468
    #createdAt: DateTimeImmutable @1750410674 {#6253
      date: 2025-06-20 11:11:14.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750410674 {#6278
      date: 2025-06-20 11:11:14.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#6215 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Muskeln trainiere ich mit Frog Pumps mit Band?"
  "answer" => "Frog Pumps mit Band zielen hauptsächlich auf den großen und mittleren Gesäßmuskel ab und aktivieren zusätzlich die Adduktoren und Abduktoren zur Stabilisierung."
]

App\Twig\Components\Ui\RawFaqComponent {#9186
  +question: "Welche Muskeln trainiere ich mit Frog Pumps mit Band?"
  +answer: "Frog Pumps mit Band zielen hauptsächlich auf den großen und mittleren Gesäßmuskel ab und aktivieren zusätzlich die Adduktoren und Abduktoren zur Stabilisierung."
}

[
  "faq" => App\Entity\Faq {#6217
    -news: Doctrine\ORM\PersistentCollection {#6218 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6220 …}
    #id: 2469
    #createdAt: DateTimeImmutable @1750410674 {#6213
      date: 2025-06-20 11:11:14.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750410674 {#6216
      date: 2025-06-20 11:11:14.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#6222 …}
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
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]

App\Twig\Components\Ui\FaqComponent {#9217
  +faq: App\Entity\Faq {#6217
    -news: Doctrine\ORM\PersistentCollection {#6218 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6220 …}
    #id: 2469
    #createdAt: DateTimeImmutable @1750410674 {#6213
      date: 2025-06-20 11:11:14.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750410674 {#6216
      date: 2025-06-20 11:11:14.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#6222 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Kann ich Frog Pumps auch ohne Widerstandsband machen?"
  "answer" => "Ja, du kannst Frog Pumps auch ohne Band ausführen, aber mit Band wird die Gesäßaktivierung durch den zusätzlichen Widerstand deutlich erhöht."
]

App\Twig\Components\Ui\RawFaqComponent {#9262
  +question: "Kann ich Frog Pumps auch ohne Widerstandsband machen?"
  +answer: "Ja, du kannst Frog Pumps auch ohne Band ausführen, aber mit Band wird die Gesäßaktivierung durch den zusätzlichen Widerstand deutlich erhöht."
}

[
  "faq" => App\Entity\Faq {#6226
    -news: Doctrine\ORM\PersistentCollection {#6227 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6229 …}
    #id: 2470
    #createdAt: DateTimeImmutable @1750410674 {#6224
      date: 2025-06-20 11:11:14.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750410674 {#6225
      date: 2025-06-20 11:11:14.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#6231 …}
    #newTranslations: null
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
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]

App\Twig\Components\Ui\FaqComponent {#9265
  +faq: App\Entity\Faq {#6226
    -news: Doctrine\ORM\PersistentCollection {#6227 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6229 …}
    #id: 2470
    #createdAt: DateTimeImmutable @1750410674 {#6224
      date: 2025-06-20 11:11:14.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750410674 {#6225
      date: 2025-06-20 11:11:14.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#6231 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Sind Frog Pumps mit Band für Anfänger geeignet?"
  "answer" => "Ja, diese Übung ist anfängerfreundlich, leicht zu erlernen und benötigt nur minimale Ausrüstung – ideal zum gezielten Aufbau der Gesäßmuskulatur."
]

App\Twig\Components\Ui\RawFaqComponent {#9309
  +question: "Sind Frog Pumps mit Band für Anfänger geeignet?"
  +answer: "Ja, diese Übung ist anfängerfreundlich, leicht zu erlernen und benötigt nur minimale Ausrüstung – ideal zum gezielten Aufbau der Gesäßmuskulatur."
}

[
  "faq" => App\Entity\Faq {#6235
    -news: Doctrine\ORM\PersistentCollection {#6236 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6238 …}
    #id: 2471
    #createdAt: DateTimeImmutable @1750410674 {#6233
      date: 2025-06-20 11:11:14.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750410674 {#6234
      date: 2025-06-20 11:11:14.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#6240 …}
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
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]

App\Twig\Components\Ui\FaqComponent {#9312
  +faq: App\Entity\Faq {#6235
    -news: Doctrine\ORM\PersistentCollection {#6236 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6238 …}
    #id: 2471
    #createdAt: DateTimeImmutable @1750410674 {#6233
      date: 2025-06-20 11:11:14.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750410674 {#6234
      date: 2025-06-20 11:11:14.0 Europe/Zurich (+02:00)
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    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#6240 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie viele Wiederholungen sollte ich bei Frog Pumps mit Band machen?"
  "answer" => "Starte mit 2 bis 3 Sätzen à 12 bis 15 Wiederholungen und achte auf eine langsame, kontrollierte Bewegungsausführung für optimale Muskelaktivierung."
]

App\Twig\Components\Ui\RawFaqComponent {#9356
  +question: "Wie viele Wiederholungen sollte ich bei Frog Pumps mit Band machen?"
  +answer: "Starte mit 2 bis 3 Sätzen à 12 bis 15 Wiederholungen und achte auf eine langsame, kontrollierte Bewegungsausführung für optimale Muskelaktivierung."
}

[
  "faq" => App\Entity\Faq {#6288
    -news: Doctrine\ORM\PersistentCollection {#6289 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6291 …}
    #id: 2472
    #createdAt: DateTimeImmutable @1750410674 {#6286
      date: 2025-06-20 11:11:14.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750410674 {#6287
      date: 2025-06-20 11:11:14.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#6293 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9359
  +faq: App\Entity\Faq {#6288
    -news: Doctrine\ORM\PersistentCollection {#6289 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6291 …}
    #id: 2472
    #createdAt: DateTimeImmutable @1750410674 {#6286
      date: 2025-06-20 11:11:14.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750410674 {#6287
      date: 2025-06-20 11:11:14.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#6293 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Was ist der Unterschied zwischen Frog Pumps und normalen Glute Bridges?"
  "answer" => "Bei Frog Pumps stehen die Füße in Schmetterlingsposition für maximale Gesäßisolation, während bei Glute Bridges die Füße hüftbreit flach auf dem Boden stehen, was zu einer allgemeineren Beanspruchung des Unterkörpers führt."
]

App\Twig\Components\Ui\RawFaqComponent {#9403
  +question: "Was ist der Unterschied zwischen Frog Pumps und normalen Glute Bridges?"
  +answer: "Bei Frog Pumps stehen die Füße in Schmetterlingsposition für maximale Gesäßisolation, während bei Glute Bridges die Füße hüftbreit flach auf dem Boden stehen, was zu einer allgemeineren Beanspruchung des Unterkörpers führt."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    3
  ]
  "secondaryMuscles" => [
    4
    33
    37
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#9331
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#9414 …}
  +primaryMuscles: [
    3
  ]
  +secondaryMuscles: [
    4
    33
    37
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: false
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#9412 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#9413 …}
}

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

App\Twig\Components\Ui\Badge {#5895
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#8044
  +name: "Adduktoren"
  +url: "/de/ubungen/muskel/4-adduktoren"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9699
  +name: "Mittlerer Gesäßmuskel"
  +url: "/de/ubungen/muskel/33-mittlerer-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10572
  +name: "Großer Gesäßmuskel"
  +url: "/de/ubungen/muskel/37-grosser-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#4373
  +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 {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#10912
  +difficulty: "beginner"
  +small: false
  +link: true
}

[
  "name" => "Elastische"
  "url" => "/de/ubungen/ausstattung/11-elastische"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10958
  +name: "Elastische"
  +url: "/de/ubungen/ausstattung/11-elastische"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10985
  +name: "Bodybuilding"
  +url: "/de/ubungen/sport/1-bodybuilding"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11009
  +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 {#11033
  +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 {#11057
  +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 {#11081
  +name: "Unterer körper"
  +url: "/de/ubungen/kategorie/68-unterer-korper"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#10860
  +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 {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#9040
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#11133
  +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 {#11173
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d72c9cd8b?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 {#11209
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d72c9cd8b?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 {#11247
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#11280
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Frog Pumps mit Band"
  "description" => "Frog Pumps mit Widerstandsband sind eine äußerst effektive Übung mit dem eigenen Körpergewicht zur gezielten Aktivierung und Stärkung der Gesäßmuskulatur. Durch die spezielle Fußstellung in Schmetterlingsposition und die zusätzliche Spannung eines Bands oberhalb der Knie wird die hintere Muskelkette isoliert beansprucht, während die Belastung der Oberschenkelvorderseite minimiert wird. Diese Übung eignet sich hervorragend zur Verbesserung der Hüftstabilität, zur Entwicklung der Gesäßmuskeln und zur Korrektur muskulärer Dysbalancen, wie sie oft durch langes Sitzen entstehen. Sie erfordert nur wenig Platz und Ausrüstung und ist sowohl für Einsteiger als auch für fortgeschrittene Sportler geeignet. Ob im Aufwärmprogramm, als Aktivierungsübung oder zur Kräftigung des Unterkörpers – Frog Pumps mit Band lassen sich vielseitig integrieren und fördern sowohl funktionale Stärke als auch eine verbesserte Körperhaltung im Alltag und Sport."
]

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

App\Twig\Components\App\PageSharer {#11320
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d72c9cd8b-frog-pumps-mit-band"
  +title: "Frog Pumps mit Band"
  +description: "Frog Pumps mit Widerstandsband sind eine äußerst effektive Übung mit dem eigenen Körpergewicht zur gezielten Aktivierung und Stärkung der Gesäßmuskulatur. Durch die spezielle Fußstellung in Schmetterlingsposition und die zusätzliche Spannung eines Bands oberhalb der Knie wird die hintere Muskelkette isoliert beansprucht, während die Belastung der Oberschenkelvorderseite minimiert wird. Diese Übung eignet sich hervorragend zur Verbesserung der Hüftstabilität, zur Entwicklung der Gesäßmuskeln und zur Korrektur muskulärer Dysbalancen, wie sie oft durch langes Sitzen entstehen. Sie erfordert nur wenig Platz und Ausrüstung und ist sowohl für Einsteiger als auch für fortgeschrittene Sportler geeignet. Ob im Aufwärmprogramm, als Aktivierungsübung oder zur Kräftigung des Unterkörpers – Frog Pumps mit Band lassen sich vielseitig integrieren und fördern sowohl funktionale Stärke als auch eine verbesserte Körperhaltung im Alltag und Sport."
  +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 {#11328
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#11350
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#11374
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#11397
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#11420
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#11443
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#11466
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#11489
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#2925 …}
  #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 {#11536
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#11591
  +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 {#11583
  -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 {#11625
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#11657
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#11680
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +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 {#11703
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "instagram"
  "class" => "w-[28px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[28px]"
]

App\Twig\Components\Media\Icon {#11726
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +name: "instagram"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "threads"
  "class" => "w-[28px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[28px]"
]

App\Twig\Components\Media\Icon {#11749
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "tiktok"
  "class" => "w-[29px] h-[29px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[29px] h-[29px]"
]

App\Twig\Components\Media\Icon {#11772
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +name: "tiktok"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "facebook"
  "class" => "w-[19px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[19px] h-[28px]"
]

App\Twig\Components\Media\Icon {#11795
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "youtube"
  "class" => "w-[28px] h-[24px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[24px]"
]

App\Twig\Components\Media\Icon {#11818
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6937 …}
  +name: "youtube"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}