Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6927
  -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 {#6974
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#6985
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7036
  -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 {#7051
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#7101
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#7129
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#7145
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#7169
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#7193
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#7217
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#7241
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#7265
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#7289
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#7313
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#7658
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7613
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#7743
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#7744 …}
  -formFactory: Symfony\Component\Form\FormFactory {#7742 …}
}

[
  "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 {#7895
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#7930
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#7960
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#7992
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#8011
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#8121
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#8155
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#8171
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#8195
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#8219
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#8243
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#8267
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#8291
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#8315
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#8339
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#8363
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#8387
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#8432
  +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 {#8422
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#8063
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4538
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Glute Bridge"
        "url" => "/en/exercises/group/104-glute-bridge"
      ]
      [
        "label" => "Isometric Glute Bridge with Band"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#8515
  +items: [
    [
      "label" => "menu.home"
      "url" => "/en/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/en/exercises"
    ]
    [
      "label" => "Glute Bridge"
      "url" => "/en/exercises/group/104-glute-bridge"
    ]
    [
      "label" => "Isometric Glute Bridge with Band"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4538
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Glute Bridge"
        "url" => "/en/exercises/group/104-glute-bridge"
      ]
      [
        "label" => "Isometric Glute Bridge with 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 {#8545
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#8567
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#8590
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#8633
  +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 {#4492
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4494 …}
    #credits: Doctrine\ORM\PersistentCollection {#4496 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=zlktJac2Afk"
    #id: 1896
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4468 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450668 {#4530
      date: 2024-11-12 23:31:08.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450668 {#4482
      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: "zlktJac2Afk"
  }
  "title" => "Banded Glute Bridge Hold"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#8720
  +media: App\Entity\Media\MediaVideo {#4492
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4494 …}
    #credits: Doctrine\ORM\PersistentCollection {#4496 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=zlktJac2Afk"
    #id: 1896
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4468 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450668 {#4530
      date: 2024-11-12 23:31:08.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450668 {#4482
      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: "zlktJac2Afk"
  }
  +title: "Banded Glute Bridge Hold"
  +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 {#8736
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#8769
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#8793
  +shareUrl: "https://test.fitmetrics.ch/en/exercise/6733d72ccf3eb-banded-glute-bridge-hold?alias=6431"
  +title: "Isometric Glute Bridge with Band - Exercise - FitMetrics"
  +description: "The Banded Glute Bridge Hold is a foundational isometric exercise designed to strengthen the glutes, hamstrings, and core while enhancing hip stability. Using a resistance band placed above the knees, this static variation of the traditional glute bridge intensifies muscle engagement by adding lateral tension, activating the gluteus medius and hip abductors. Ideal for beginners and athletes alike, it helps correct muscular imbalances, supports pelvic alignment, and improves overall lower body endurance. Unlike dynamic repetitions, holding the contraction at the top of the bridge encourages neuromuscular control and deep tissue recruitment. This makes it an excellent addition to strength programs, warm-up routines, or rehabilitation protocols targeting the posterior chain. The Banded Glute Bridge Hold requires minimal equipment and space, making it perfect for home workouts and travel training. When performed with proper form, it contributes to better posture, reduces risk of injury in compound lifts like squats and deadlifts, and builds a solid foundation for explosive athletic movements."
  +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 {#8823
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#8851
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#8876
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +name: "twitter"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "threads"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
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]

App\Twig\Components\Media\Icon {#8899
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#8922
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#8945
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#8968
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#8991
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#9022
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
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    "time" => 1750500442
    "version" => "2.31.0-rc.7"
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              "items" => []
              "meta" => []
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            [
              "content" => "Place a resistance band above your knees and rest your arms alongside your body."
              "items" => []
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          "meta" => []
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      [
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          "text" => "Technical Tips"
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Avoid arching your lower back—focus on engaging glutes and core."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Distribute pressure evenly across your heels to enhance glute activation."
              "items" => []
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            ]
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          "meta" => []
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      [
        "type" => "header"
        "data" => [
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      ]
      [
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          "items" => [
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              "content" => "Inhale before lifting your hips."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Exhale as you engage your glutes and hold the top position."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Breathe steadily and controlled throughout the isometric hold."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
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  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9071
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  +data: [
    "time" => 1750500442
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "type" => "header"
        "data" => [
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            ]
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              "meta" => []
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              "meta" => []
            ]
            [
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              "items" => []
              "meta" => []
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            [
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      [
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              "content" => "Keep your knees aligned with your hips to maintain proper band tension."
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              "content" => "Avoid arching your lower back—focus on engaging glutes and core."
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      [
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              "content" => "Inhale before lifting your hips."
              "items" => []
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            [
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              "items" => []
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              "items" => []
              "meta" => []
            ]
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          "meta" => []
        ]
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  +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 …}
}

[
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    "version" => "2.31.0-rc.7"
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        "data" => [
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hip joint impingement"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Recent hamstring strains"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9132
  +title: null
  +data: [
    "time" => 1750500442
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
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              "content" => "Lower back injuries"
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            [
              "content" => "Hip joint impingement"
              "items" => []
              "meta" => []
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            [
              "content" => "Recent hamstring strains"
              "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 {#9119
  +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 {#6289
    -news: Doctrine\ORM\PersistentCollection {#6306 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6304 …}
    #id: 2497
    #createdAt: DateTimeImmutable @1750500442 {#6294
      date: 2025-06-21 12:07:22.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750500442 {#6319
      date: 2025-06-21 12:07:22.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9176
  +faq: App\Entity\Faq {#6289
    -news: Doctrine\ORM\PersistentCollection {#6306 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6304 …}
    #id: 2497
    #createdAt: DateTimeImmutable @1750500442 {#6294
      date: 2025-06-21 12:07:22.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750500442 {#6319
      date: 2025-06-21 12:07:22.0 Europe/Zurich (+02:00)
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}

[
  "question" => "What muscles does the Banded Glute Bridge Hold target?"
  "answer" => "The Banded Glute Bridge Hold primarily targets the glutes, with additional activation of the gluteus medius, hamstrings, hip abductors, and core stabilizers due to the resistance band."
]

App\Twig\Components\Ui\RawFaqComponent {#9204
  +question: "What muscles does the Banded Glute Bridge Hold target?"
  +answer: "The Banded Glute Bridge Hold primarily targets the glutes, with additional activation of the gluteus medius, hamstrings, hip abductors, and core stabilizers due to the resistance band."
}

[
  "faq" => App\Entity\Faq {#6258
    -news: Doctrine\ORM\PersistentCollection {#6259 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6261 …}
    #id: 2498
    #createdAt: DateTimeImmutable @1750500442 {#6254
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    #updatedAt: DateTimeImmutable @1750500442 {#6257
      date: 2025-06-21 12:07:22.0 Europe/Zurich (+02:00)
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    #defaultLocale: "en"
    -published: true
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    -publishedBy: null
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]

App\Twig\Components\Ui\FaqComponent {#9235
  +faq: App\Entity\Faq {#6258
    -news: Doctrine\ORM\PersistentCollection {#6259 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6261 …}
    #id: 2498
    #createdAt: DateTimeImmutable @1750500442 {#6254
      date: 2025-06-21 12:07:22.0 Europe/Zurich (+02:00)
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    #updatedAt: DateTimeImmutable @1750500442 {#6257
      date: 2025-06-21 12:07:22.0 Europe/Zurich (+02:00)
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}

[
  "question" => "Is the Banded Glute Bridge Hold good for beginners?"
  "answer" => "Yes, the Banded Glute Bridge Hold is a beginner-friendly exercise that helps develop foundational strength in the glutes and hips using only a resistance band."
]

App\Twig\Components\Ui\RawFaqComponent {#9280
  +question: "Is the Banded Glute Bridge Hold good for beginners?"
  +answer: "Yes, the Banded Glute Bridge Hold is a beginner-friendly exercise that helps develop foundational strength in the glutes and hips using only a resistance band."
}

[
  "faq" => App\Entity\Faq {#6267
    -news: Doctrine\ORM\PersistentCollection {#6268 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6270 …}
    #id: 2499
    #createdAt: DateTimeImmutable @1750500442 {#6265
      date: 2025-06-21 12:07:22.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750500442 {#6266
      date: 2025-06-21 12:07:22.0 Europe/Zurich (+02:00)
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
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  }
]

App\Twig\Components\Ui\FaqComponent {#9283
  +faq: App\Entity\Faq {#6267
    -news: Doctrine\ORM\PersistentCollection {#6268 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6270 …}
    #id: 2499
    #createdAt: DateTimeImmutable @1750500442 {#6265
      date: 2025-06-21 12:07:22.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750500442 {#6266
      date: 2025-06-21 12:07:22.0 Europe/Zurich (+02:00)
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}

[
  "question" => "How long should I hold the Banded Glute Bridge position?"
  "answer" => "For optimal benefits, aim to hold the Banded Glute Bridge position for 20 to 60 seconds per set, depending on your fitness level and training goals."
]

App\Twig\Components\Ui\RawFaqComponent {#9327
  +question: "How long should I hold the Banded Glute Bridge position?"
  +answer: "For optimal benefits, aim to hold the Banded Glute Bridge position for 20 to 60 seconds per set, depending on your fitness level and training goals."
}

[
  "faq" => App\Entity\Faq {#6276
    -news: Doctrine\ORM\PersistentCollection {#6277 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6279 …}
    #id: 2500
    #createdAt: DateTimeImmutable @1750500442 {#6274
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    #updatedAt: DateTimeImmutable @1750500442 {#6275
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]

App\Twig\Components\Ui\FaqComponent {#9330
  +faq: App\Entity\Faq {#6276
    -news: Doctrine\ORM\PersistentCollection {#6277 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6279 …}
    #id: 2500
    #createdAt: DateTimeImmutable @1750500442 {#6274
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    }
    #updatedAt: DateTimeImmutable @1750500442 {#6275
      date: 2025-06-21 12:07:22.0 Europe/Zurich (+02:00)
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    #translations: Doctrine\ORM\PersistentCollection {#6281 …}
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}

[
  "question" => "Can I do the Banded Glute Bridge Hold without a resistance band?"
  "answer" => "Yes, the exercise can be performed without a resistance band, but adding the band enhances glute and hip engagement by increasing lateral resistance."
]

App\Twig\Components\Ui\RawFaqComponent {#9374
  +question: "Can I do the Banded Glute Bridge Hold without a resistance band?"
  +answer: "Yes, the exercise can be performed without a resistance band, but adding the band enhances glute and hip engagement by increasing lateral resistance."
}

[
  "faq" => App\Entity\Faq {#6329
    -news: Doctrine\ORM\PersistentCollection {#6330 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6332 …}
    #id: 2501
    #createdAt: DateTimeImmutable @1750500442 {#6327
      date: 2025-06-21 12:07:22.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750500442 {#6328
      date: 2025-06-21 12:07:22.0 Europe/Zurich (+02:00)
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    #createdBy: null
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    #translations: Doctrine\ORM\PersistentCollection {#6334 …}
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    -published: true
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    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9377
  +faq: App\Entity\Faq {#6329
    -news: Doctrine\ORM\PersistentCollection {#6330 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6332 …}
    #id: 2501
    #createdAt: DateTimeImmutable @1750500442 {#6327
      date: 2025-06-21 12:07:22.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750500442 {#6328
      date: 2025-06-21 12:07:22.0 Europe/Zurich (+02:00)
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    #translations: Doctrine\ORM\PersistentCollection {#6334 …}
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}

[
  "question" => "Is the Banded Glute Bridge Hold effective for glute activation before workouts?"
  "answer" => "Absolutely, this exercise is highly effective as a glute activation drill, priming the muscles for compound lower body movements like squats and deadlifts."
]

App\Twig\Components\Ui\RawFaqComponent {#9421
  +question: "Is the Banded Glute Bridge Hold effective for glute activation before workouts?"
  +answer: "Absolutely, this exercise is highly effective as a glute activation drill, priming the muscles for compound lower body movements like squats and deadlifts."
}

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

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#9349
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#9432 …}
  +primaryMuscles: [
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  ]
  +secondaryMuscles: [
    6
    7
    31
    33
    37
  ]
  +type: "url"
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  +displayFront: false
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#9430 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#9431 …}
}

[
  "name" => "Glutes"
  "url" => "/en/exercises/muscle/3-glutes"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10923
  +name: "Glutes"
  +url: "/en/exercises/muscle/3-glutes"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#7239
  +name: "Abs"
  +url: "/en/exercises/muscle/6-abs"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#8107
  +name: "Hamstrings"
  +url: "/en/exercises/muscle/7-hamstrings"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Hip abductors"
  "url" => "/en/exercises/muscle/31-hip-abductors"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9730
  +name: "Hip abductors"
  +url: "/en/exercises/muscle/31-hip-abductors"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Gluteus medius"
  "url" => "/en/exercises/muscle/33-gluteus-medius"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10503
  +name: "Gluteus medius"
  +url: "/en/exercises/muscle/33-gluteus-medius"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Gluteus maximus"
  "url" => "/en/exercises/muscle/37-gluteus-maximus"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10933
  +name: "Gluteus maximus"
  +url: "/en/exercises/muscle/37-gluteus-maximus"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#10833
  +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 {#10966
  +difficulty: "beginner"
  +small: false
  +link: true
}

[
  "name" => "Elastic band"
  "url" => "/en/exercises/equipment/11-elastic-band"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11011
  +name: "Elastic band"
  +url: "/en/exercises/equipment/11-elastic-band"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11038
  +name: "Bodybuilding"
  +url: "/en/exercises/sport/1-bodybuilding"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11062
  +name: "Fitness"
  +url: "/en/exercises/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11086
  +name: "Pilates"
  +url: "/en/exercises/sport/9-pilates"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Strengthening"
  "url" => "/en/exercises/category/61-strengthening"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11110
  +name: "Strengthening"
  +url: "/en/exercises/category/61-strengthening"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Lower body"
  "url" => "/en/exercises/category/68-lower-body"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11134
  +name: "Lower body"
  +url: "/en/exercises/category/68-lower-body"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Isometrics"
  "url" => "/en/exercises/category/76-isometrics"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11158
  +name: "Isometrics"
  +url: "/en/exercises/category/76-isometrics"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#10947
  +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 {#9058
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#11202
  +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 {#11251
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/en/widgets/exercise/preview-6733d72ccf3eb?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 {#11287
  +route: "https://test.fitmetrics.ch/en/widgets/exercise/preview-6733d72ccf3eb?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 {#11325
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#11358
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Banded Glute Bridge Hold"
  "description" => "The Banded Glute Bridge Hold is a foundational isometric exercise designed to strengthen the glutes, hamstrings, and core while enhancing hip stability. Using a resistance band placed above the knees, this static variation of the traditional glute bridge intensifies muscle engagement by adding lateral tension, activating the gluteus medius and hip abductors. Ideal for beginners and athletes alike, it helps correct muscular imbalances, supports pelvic alignment, and improves overall lower body endurance. Unlike dynamic repetitions, holding the contraction at the top of the bridge encourages neuromuscular control and deep tissue recruitment. This makes it an excellent addition to strength programs, warm-up routines, or rehabilitation protocols targeting the posterior chain. The Banded Glute Bridge Hold requires minimal equipment and space, making it perfect for home workouts and travel training. When performed with proper form, it contributes to better posture, reduces risk of injury in compound lifts like squats and deadlifts, and builds a solid foundation for explosive athletic movements."
]

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

App\Twig\Components\App\PageSharer {#11398
  +shareUrl: "https://test.fitmetrics.ch/en/exercise/6733d72ccf3eb-banded-glute-bridge-hold?alias=6431"
  +title: "Banded Glute Bridge Hold"
  +description: "The Banded Glute Bridge Hold is a foundational isometric exercise designed to strengthen the glutes, hamstrings, and core while enhancing hip stability. Using a resistance band placed above the knees, this static variation of the traditional glute bridge intensifies muscle engagement by adding lateral tension, activating the gluteus medius and hip abductors. Ideal for beginners and athletes alike, it helps correct muscular imbalances, supports pelvic alignment, and improves overall lower body endurance. Unlike dynamic repetitions, holding the contraction at the top of the bridge encourages neuromuscular control and deep tissue recruitment. This makes it an excellent addition to strength programs, warm-up routines, or rehabilitation protocols targeting the posterior chain. The Banded Glute Bridge Hold requires minimal equipment and space, making it perfect for home workouts and travel training. When performed with proper form, it contributes to better posture, reduces risk of injury in compound lifts like squats and deadlifts, and builds a solid foundation for explosive athletic movements."
  +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 {#11406
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#11428
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#11452
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#11475
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#11498
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#11521
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#11544
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#11567
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#11614
  +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 {#11669
  +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 {#11661
  -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 {#11703
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#11735
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#11758
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#11781
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#11804
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#11827
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#11850
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#11873
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +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 {#11896
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6977 …}
  +name: "youtube"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}