Symfony Profiler

App\Twig\Components\Menu\MainMenu {#9521
  -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 {#9568
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#9579
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#9630
  -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 {#9645
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#9695
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#9723
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#9739
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#9763
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#9787
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#9811
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#9835
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#9859
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#9883
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#9907
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#10252
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#10207
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#10337
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#10338 …}
  -formFactory: Symfony\Component\Form\FormFactory {#10336 …}
}

[
  "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 {#10489
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#10524
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#10554
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#10586
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#10605
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#10715
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#10749
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#10765
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#10789
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#10813
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#10837
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#10861
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#10885
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#10909
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#10933
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#10957
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#10981
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#11026
  +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 {#11016
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#10657
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4529
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Lunge"
        "url" => "/de/ubungen/gruppe/70-lunge"
      ]
      [
        "label" => "Kettlebell Seitlicher Ausfallschritt"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#11109
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Lunge"
      "url" => "/de/ubungen/gruppe/70-lunge"
    ]
    [
      "label" => "Kettlebell Seitlicher Ausfallschritt"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4529
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Lunge"
        "url" => "/de/ubungen/gruppe/70-lunge"
      ]
      [
        "label" => "Kettlebell Seitlicher Ausfallschritt"
        "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 {#11139
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#11161
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#11184
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#11227
  +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 {#4460
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4462 …}
    #credits: Doctrine\ORM\PersistentCollection {#4464 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=CmROUcVInew"
    #id: 1407
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4511 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450647 {#4498
      date: 2024-11-12 23:30:47.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450647 {#4450
      date: 2024-11-12 23:30:47.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "CmROUcVInew"
  }
  "title" => "Kettlebell Seitlicher Ausfallschritt"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#11314
  +media: App\Entity\Media\MediaVideo {#4460
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4462 …}
    #credits: Doctrine\ORM\PersistentCollection {#4464 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=CmROUcVInew"
    #id: 1407
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4511 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450647 {#4498
      date: 2024-11-12 23:30:47.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450647 {#4450
      date: 2024-11-12 23:30:47.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "CmROUcVInew"
  }
  +title: "Kettlebell Seitlicher Ausfallschritt"
  +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 {#11330
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#11363
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#11387
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d717984c9-kettlebell-seitlicher-ausfallschritt"
  +title: "Kettlebell Seitlicher Ausfallschritt - Übung - FitMetrics"
  +description: "Der Kettlebell Seitliche Ausfallschritt ist eine funktionelle Übung zur Kräftigung, Stabilisierung und Verbesserung der Beweglichkeit im Unterkörper. Bei dieser Bewegung wird eine seitliche Schrittausführung mit einer Kettlebell in der Goblet-Position kombiniert, wodurch Gesäßmuskulatur, Quadrizeps und Adduktoren effektiv beansprucht werden. Die Übung fördert die laterale Beweglichkeit, verbessert die Balance und erhöht die Mobilität in den Hüften, was besonders für Sportler und funktionelle Trainingsziele von Vorteil ist. Durch die zusätzliche Belastung mit der Kettlebell wird auch die Rumpfstabilität gestärkt und die Koordination verbessert. Der seitliche Ausfallschritt mit Kettlebell eignet sich ideal für alle, die ihre Unterkörperkraft ausbalanciert aufbauen und Verletzungen vorbeugen möchten. Er ist vielseitig einsetzbar – von Muskelaufbau über funktionelles Training bis hin zur sportartspezifischen Leistungssteigerung – und bietet eine effiziente Möglichkeit, Kraft, Stabilität und Beweglichkeit in einer Übung zu vereinen."
  +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 {#11417
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
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}

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App\Twig\Components\Media\Icon {#11445
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
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App\Twig\Components\Media\Icon {#11470
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
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App\Twig\Components\Media\Icon {#11493
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
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}

[
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]

App\Twig\Components\Media\Icon {#11516
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
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}

[
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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 {#11539
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +name: "linkedin"
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}

[
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[
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]

App\Twig\Components\Media\Icon {#11562
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
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}

[
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]

App\Twig\Components\Media\Icon {#11585
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
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  +title: null
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}

[
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]

[
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]

App\Twig\Components\Media\Icon {#11616
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1751196802
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "type" => "header"
        "data" => [
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          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stellen Sie sich aufrecht hin und halten Sie die Kettlebell mit beiden Händen vor der Brust (Goblet-Position)."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Machen Sie mit dem rechten Bein einen großen Schritt zur Seite, während der linke Fuß am Boden bleibt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Beugen Sie das rechte Knie und schieben Sie die Hüfte nach hinten, um in den seitlichen Ausfallschritt zu gelangen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie das linke Bein gestreckt und den Fuß flach am Boden während der gesamten Bewegung."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücken Sie sich über die rechte Ferse zurück in die Ausgangsposition."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wiederholen Sie die Übung auf der linken Seite für die gewünschte Anzahl an Wiederholungen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
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          "text" => "Technische Tipps"
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      [
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        "data" => [
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          "items" => [
            [
              "content" => "Halten Sie den Oberkörper aufrecht und den Rumpf während der gesamten Bewegung angespannt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achten Sie darauf, dass das Knie in einer Linie mit den Zehen des Ausfallschrittbeins bleibt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden Sie, dass die Kettlebell den Oberkörper nach vorne zieht."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achten Sie auf eine gleichmäßige Gewichtsverteilung auf dem Fuß während des Ausfallschritts."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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          "text" => "Atemtipps"
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      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie ein, wenn Sie zur Seite treten und in den Ausfallschritt absenken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie aus, wenn Sie sich abdrücken und in die Ausgangsposition zurückkehren."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#11665
  +title: null
  +data: [
    "time" => 1751196802
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stellen Sie sich aufrecht hin und halten Sie die Kettlebell mit beiden Händen vor der Brust (Goblet-Position)."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Machen Sie mit dem rechten Bein einen großen Schritt zur Seite, während der linke Fuß am Boden bleibt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Beugen Sie das rechte Knie und schieben Sie die Hüfte nach hinten, um in den seitlichen Ausfallschritt zu gelangen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie das linke Bein gestreckt und den Fuß flach am Boden während der gesamten Bewegung."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücken Sie sich über die rechte Ferse zurück in die Ausgangsposition."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wiederholen Sie die Übung auf der linken Seite für die gewünschte Anzahl an Wiederholungen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie den Oberkörper aufrecht und den Rumpf während der gesamten Bewegung angespannt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achten Sie darauf, dass das Knie in einer Linie mit den Zehen des Ausfallschrittbeins bleibt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden Sie, dass die Kettlebell den Oberkörper nach vorne zieht."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achten Sie auf eine gleichmäßige Gewichtsverteilung auf dem Fuß während des Ausfallschritts."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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      [
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          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie ein, wenn Sie zur Seite treten und in den Ausfallschritt absenken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie aus, wenn Sie sich abdrücken und in die Ausgangsposition zurückkehren."
              "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" => 1751196802
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Knieverletzungen oder Instabilität"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Eingeschränkte Hüftmobilität"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Rückenschmerzen oder Bandscheibenvorfälle"
              "items" => []
              "meta" => []
            ]
            [
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              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#11726
  +title: null
  +data: [
    "time" => 1751196802
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
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            [
              "content" => "Knieverletzungen oder Instabilität"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Eingeschränkte Hüftmobilität"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Rückenschmerzen oder Bandscheibenvorfälle"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Gleichgewichtsstörungen"
              "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 {#11713
  +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 {#8937
    -news: Doctrine\ORM\PersistentCollection {#8954 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8952 …}
    #id: 2987
    #createdAt: DateTimeImmutable @1750873821 {#8942
      date: 2025-06-25 19:50:21.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750873821 {#8967
      date: 2025-06-25 19:50:21.0 Europe/Zurich (+02:00)
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]

App\Twig\Components\Ui\FaqComponent {#11770
  +faq: App\Entity\Faq {#8937
    -news: Doctrine\ORM\PersistentCollection {#8954 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8952 …}
    #id: 2987
    #createdAt: DateTimeImmutable @1750873821 {#8942
      date: 2025-06-25 19:50:21.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750873821 {#8967
      date: 2025-06-25 19:50:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
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    #translations: Doctrine\ORM\PersistentCollection {#8904 …}
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    #currentLocale: "de"
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}

[
  "question" => "Welche Muskeln trainiere ich mit dem Kettlebell Seitlichen Ausfallschritt?"
  "answer" => "Der Kettlebell Seitliche Ausfallschritt trainiert vor allem Gesäßmuskeln, Quadrizeps und Adduktoren und aktiviert zusätzlich die hintere Oberschenkelmuskulatur, Waden sowie den Rumpf für Stabilität und Kontrolle."
]

App\Twig\Components\Ui\RawFaqComponent {#11798
  +question: "Welche Muskeln trainiere ich mit dem Kettlebell Seitlichen Ausfallschritt?"
  +answer: "Der Kettlebell Seitliche Ausfallschritt trainiert vor allem Gesäßmuskeln, Quadrizeps und Adduktoren und aktiviert zusätzlich die hintere Oberschenkelmuskulatur, Waden sowie den Rumpf für Stabilität und Kontrolle."
}

[
  "faq" => App\Entity\Faq {#8906
    -news: Doctrine\ORM\PersistentCollection {#8907 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8909 …}
    #id: 2988
    #createdAt: DateTimeImmutable @1750873821 {#8902
      date: 2025-06-25 19:50:21.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750873821 {#8905
      date: 2025-06-25 19:50:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8911 …}
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11829
  +faq: App\Entity\Faq {#8906
    -news: Doctrine\ORM\PersistentCollection {#8907 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8909 …}
    #id: 2988
    #createdAt: DateTimeImmutable @1750873821 {#8902
      date: 2025-06-25 19:50:21.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750873821 {#8905
      date: 2025-06-25 19:50:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
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    #translations: Doctrine\ORM\PersistentCollection {#8911 …}
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    -published: true
    #publishedAt: null
    -publishedBy: null
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}

[
  "question" => "Verbessert der Kettlebell Seitliche Ausfallschritt meine Hüftmobilität?"
  "answer" => "Ja, der Kettlebell Seitliche Ausfallschritt verbessert die Hüftmobilität, da er die seitliche Beweglichkeit und den aktiven Bewegungsradius der Hüftgelenke fördert."
]

App\Twig\Components\Ui\RawFaqComponent {#11874
  +question: "Verbessert der Kettlebell Seitliche Ausfallschritt meine Hüftmobilität?"
  +answer: "Ja, der Kettlebell Seitliche Ausfallschritt verbessert die Hüftmobilität, da er die seitliche Beweglichkeit und den aktiven Bewegungsradius der Hüftgelenke fördert."
}

[
  "faq" => App\Entity\Faq {#8915
    -news: Doctrine\ORM\PersistentCollection {#8916 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8918 …}
    #id: 2989
    #createdAt: DateTimeImmutable @1750873821 {#8913
      date: 2025-06-25 19:50:21.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750873821 {#8914
      date: 2025-06-25 19:50:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8920 …}
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    #defaultLocale: "en"
    -published: true
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    -publishedBy: null
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]

App\Twig\Components\Ui\FaqComponent {#11877
  +faq: App\Entity\Faq {#8915
    -news: Doctrine\ORM\PersistentCollection {#8916 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8918 …}
    #id: 2989
    #createdAt: DateTimeImmutable @1750873821 {#8913
      date: 2025-06-25 19:50:21.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750873821 {#8914
      date: 2025-06-25 19:50:21.0 Europe/Zurich (+02:00)
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    #createdBy: null
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    #translations: Doctrine\ORM\PersistentCollection {#8920 …}
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    #currentLocale: "de"
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    -publishedBy: null
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}

[
  "question" => "Kann ich seitliche Ausfallschritte auch mit einer Langhantel statt einer Kettlebell machen?"
  "answer" => "Ja, Sie können seitliche Ausfallschritte auch mit einer Langhantel ausführen, was einen ähnlichen Kraftaufbau bewirkt, allerdings mehr Gleichgewicht und Rumpfstabilität erfordert."
]

App\Twig\Components\Ui\RawFaqComponent {#11921
  +question: "Kann ich seitliche Ausfallschritte auch mit einer Langhantel statt einer Kettlebell machen?"
  +answer: "Ja, Sie können seitliche Ausfallschritte auch mit einer Langhantel ausführen, was einen ähnlichen Kraftaufbau bewirkt, allerdings mehr Gleichgewicht und Rumpfstabilität erfordert."
}

[
  "faq" => App\Entity\Faq {#8924
    -news: Doctrine\ORM\PersistentCollection {#8925 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8927 …}
    #id: 2990
    #createdAt: DateTimeImmutable @1750873821 {#8922
      date: 2025-06-25 19:50:21.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750873821 {#8923
      date: 2025-06-25 19:50:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8929 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11924
  +faq: App\Entity\Faq {#8924
    -news: Doctrine\ORM\PersistentCollection {#8925 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8927 …}
    #id: 2990
    #createdAt: DateTimeImmutable @1750873821 {#8922
      date: 2025-06-25 19:50:21.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750873821 {#8923
      date: 2025-06-25 19:50:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8929 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welches Gewicht sollte ich für Kettlebell Seitliche Ausfallschritte wählen?"
  "answer" => "Wählen Sie ein Gewicht, das Ihre Muskulatur fordert, ohne die Technik zu beeinträchtigen – für Anfänger meist zwischen 8 und 16 kg, für Fortgeschrittene zwischen 16 und 24 kg."
]

App\Twig\Components\Ui\RawFaqComponent {#11968
  +question: "Welches Gewicht sollte ich für Kettlebell Seitliche Ausfallschritte wählen?"
  +answer: "Wählen Sie ein Gewicht, das Ihre Muskulatur fordert, ohne die Technik zu beeinträchtigen – für Anfänger meist zwischen 8 und 16 kg, für Fortgeschrittene zwischen 16 und 24 kg."
}

[
  "faq" => App\Entity\Faq {#8977
    -news: Doctrine\ORM\PersistentCollection {#8978 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8980 …}
    #id: 2991
    #createdAt: DateTimeImmutable @1750873821 {#8975
      date: 2025-06-25 19:50:21.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750873821 {#8976
      date: 2025-06-25 19:50:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8982 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11971
  +faq: App\Entity\Faq {#8977
    -news: Doctrine\ORM\PersistentCollection {#8978 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8980 …}
    #id: 2991
    #createdAt: DateTimeImmutable @1750873821 {#8975
      date: 2025-06-25 19:50:21.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750873821 {#8976
      date: 2025-06-25 19:50:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8982 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Sollte ich die Seiten abwechseln oder alle Wiederholungen auf einer Seite machen?"
  "answer" => "Beides ist möglich. Abwechselnde Seiten ermöglichen eine bessere Erholung zwischen den Wiederholungen, während alle Wiederholungen auf einer Seite die Muskelermüdung und einseitige Ausdauer steigern."
]

App\Twig\Components\Ui\RawFaqComponent {#12015
  +question: "Sollte ich die Seiten abwechseln oder alle Wiederholungen auf einer Seite machen?"
  +answer: "Beides ist möglich. Abwechselnde Seiten ermöglichen eine bessere Erholung zwischen den Wiederholungen, während alle Wiederholungen auf einer Seite die Muskelermüdung und einseitige Ausdauer steigern."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    2
    3
    4
  ]
  "secondaryMuscles" => [
    6
    7
    31
    33
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#11943
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#12026 …}
  +primaryMuscles: [
    2
    3
    4
  ]
  +secondaryMuscles: [
    6
    7
    31
    33
  ]
  +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 {#12024 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#12025 …}
}

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

App\Twig\Components\Ui\Badge {#13497
  +name: "Quadrizeps"
  +url: "/de/ubungen/muskel/2-quadrizeps"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13549
  +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 {#13573
  +name: "Adduktoren"
  +url: "/de/ubungen/muskel/4-adduktoren"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13597
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13621
  +name: "Ischio-Beine"
  +url: "/de/ubungen/muskel/7-ischio-beine"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13645
  +name: "Abduktoren"
  +url: "/de/ubungen/muskel/31-abduktoren"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13669
  +name: "Mittlerer Gesäßmuskel"
  +url: "/de/ubungen/muskel/33-mittlerer-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#13407
  +includeScript: true
  +labelClass: null
  +containerClass: "max-h-[300px] max-w-[300px]"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "intermediate"
]

App\Twig\Components\Training\DifficultyBadge {#13702
  +difficulty: "intermediate"
  +small: false
  +link: true
}

[
  "name" => "Kettlebells"
  "url" => "/de/ubungen/ausstattung/2-kettlebells"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#13747
  +name: "Kettlebells"
  +url: "/de/ubungen/ausstattung/2-kettlebells"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13774
  +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 {#13798
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13822
  +name: "Crossfit"
  +url: "/de/ubungen/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13846
  +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 {#13870
  +name: "Unterer körper"
  +url: "/de/ubungen/kategorie/68-unterer-korper"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Funktionelles training"
  "url" => "/de/ubungen/kategorie/77-funktionelles-training"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#13894
  +name: "Funktionelles training"
  +url: "/de/ubungen/kategorie/77-funktionelles-training"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#13683
  +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 {#11652
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#13946
  +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 {#13986
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d717984c9?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 {#14022
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d717984c9?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 {#14060
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#14093
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Kettlebell Seitlicher Ausfallschritt"
  "description" => "Der Kettlebell Seitliche Ausfallschritt ist eine funktionelle Übung zur Kräftigung, Stabilisierung und Verbesserung der Beweglichkeit im Unterkörper. Bei dieser Bewegung wird eine seitliche Schrittausführung mit einer Kettlebell in der Goblet-Position kombiniert, wodurch Gesäßmuskulatur, Quadrizeps und Adduktoren effektiv beansprucht werden. Die Übung fördert die laterale Beweglichkeit, verbessert die Balance und erhöht die Mobilität in den Hüften, was besonders für Sportler und funktionelle Trainingsziele von Vorteil ist. Durch die zusätzliche Belastung mit der Kettlebell wird auch die Rumpfstabilität gestärkt und die Koordination verbessert. Der seitliche Ausfallschritt mit Kettlebell eignet sich ideal für alle, die ihre Unterkörperkraft ausbalanciert aufbauen und Verletzungen vorbeugen möchten. Er ist vielseitig einsetzbar – von Muskelaufbau über funktionelles Training bis hin zur sportartspezifischen Leistungssteigerung – und bietet eine effiziente Möglichkeit, Kraft, Stabilität und Beweglichkeit in einer Übung zu vereinen."
]

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

App\Twig\Components\App\PageSharer {#14133
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d717984c9-kettlebell-seitlicher-ausfallschritt"
  +title: "Kettlebell Seitlicher Ausfallschritt"
  +description: "Der Kettlebell Seitliche Ausfallschritt ist eine funktionelle Übung zur Kräftigung, Stabilisierung und Verbesserung der Beweglichkeit im Unterkörper. Bei dieser Bewegung wird eine seitliche Schrittausführung mit einer Kettlebell in der Goblet-Position kombiniert, wodurch Gesäßmuskulatur, Quadrizeps und Adduktoren effektiv beansprucht werden. Die Übung fördert die laterale Beweglichkeit, verbessert die Balance und erhöht die Mobilität in den Hüften, was besonders für Sportler und funktionelle Trainingsziele von Vorteil ist. Durch die zusätzliche Belastung mit der Kettlebell wird auch die Rumpfstabilität gestärkt und die Koordination verbessert. Der seitliche Ausfallschritt mit Kettlebell eignet sich ideal für alle, die ihre Unterkörperkraft ausbalanciert aufbauen und Verletzungen vorbeugen möchten. Er ist vielseitig einsetzbar – von Muskelaufbau über funktionelles Training bis hin zur sportartspezifischen Leistungssteigerung – und bietet eine effiziente Möglichkeit, Kraft, Stabilität und Beweglichkeit in einer Übung zu vereinen."
  +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 {#14141
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#14163
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#14187
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#14210
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#14233
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#14256
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#14279
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#14302
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#14349
  +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 {#14404
  +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 {#14396
  -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 {#14438
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#14470
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#14493
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#14516
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#14539
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#14562
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +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 {#14585
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9571 …}
  +name: "tiktok"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}