Symfony Profiler

App\Twig\Components\Menu\MainMenu {#8231
  -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 {#8278
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#8289
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#8340
  -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 {#8355
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#8405
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#8433
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#8449
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#8473
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#8497
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#8521
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#8545
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#8569
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#8593
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#8617
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#8974
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#8961
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#9052
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#9053 …}
  -formFactory: Symfony\Component\Form\FormFactory {#9051 …}
}

[
  "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 {#9204
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#9239
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#9269
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#9301
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#9320
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#9430
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#9464
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#9480
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#9504
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#9528
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#9552
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#9576
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#9600
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#9624
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#9648
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#9672
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#9696
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#9741
  +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 {#9731
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#9372
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4625
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Plank"
        "url" => "/en/exercises/group/45-plank"
      ]
      [
        "label" => "Plank on elbows"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#9824
  +items: [
    [
      "label" => "menu.home"
      "url" => "/en/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/en/exercises"
    ]
    [
      "label" => "Plank"
      "url" => "/en/exercises/group/45-plank"
    ]
    [
      "label" => "Plank on elbows"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4625
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Plank"
        "url" => "/en/exercises/group/45-plank"
      ]
      [
        "label" => "Plank on elbows"
        "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 {#9854
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#9876
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#9899
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#9942
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2935 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4579
    #uploadedFile: Symfony\Component\HttpFoundation\File\File {#4520 …}
    #file: Vich\UploaderBundle\Entity\File {#4581 …}
    #credits: Doctrine\ORM\PersistentCollection {#4583 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 167
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4553 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1696719699 {#4617
      date: 2023-10-08 01:01:39.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1777085925 {#4539
      date: 2026-04-25 04:58:45.468578 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#4586 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "-1f7iZobFyM"
  }
  "title" => "Forearm plank"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#10014
  +media: App\Entity\Media\MediaVideo {#4579
    #uploadedFile: Symfony\Component\HttpFoundation\File\File {#4520 …}
    #file: Vich\UploaderBundle\Entity\File {#4581 …}
    #credits: Doctrine\ORM\PersistentCollection {#4583 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 167
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4553 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1696719699 {#4617
      date: 2023-10-08 01:01:39.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1777085925 {#4539
      date: 2026-04-25 04:58:45.468578 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#4586 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "-1f7iZobFyM"
  }
  +title: "Forearm plank"
  +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 {#10039
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#10072
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#10096
  +shareUrl: "https://test.fitmetrics.ch/en/exercise/6522abac9833d-forearm-plank?alias=13118"
  +title: "Plank on elbows - Exercise - FitMetrics"
  +description: "The forearm plank is a foundational core stabilization exercise that strengthens your entire midsection without requiring any movement. Performed by supporting your body on your forearms and toes while maintaining a straight-line posture, the forearm plank is ideal for improving postural control, enhancing muscular endurance, and building a stable base for more dynamic movements. It's widely used in fitness routines, yoga, Pilates, and rehabilitation programs due to its low impact and accessibility for all levels. Practicing the forearm plank regularly helps develop deep abdominal strength, reduces the risk of lower back injuries, and enhances athletic performance through improved core engagement. As a time-based isometric hold, it challenges multiple muscle groups simultaneously and promotes overall body awareness. Whether you are a beginner looking to improve stability or an athlete seeking core conditioning, the forearm plank is a simple yet powerful tool in any training program."
  +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 {#10126
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#10154
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#10179
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#10202
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#10225
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#10248
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#10271
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#10294
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#10325
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1751213500692
    "blocks" => [
      [
        "id" => "DX6lFAA2bj"
        "type" => "header"
        "data" => [
          "text" => "Instructions"
          "level" => 2
        ]
      ]
      [
        "id" => "dOBECVNEJy"
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "meta" => [
            "counterType" => "numeric"
          ]
          "items" => [
            [
              "content" => "Start by lying face down on the mat."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Place your forearms on the ground with elbows aligned below shoulders."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Lift your body off the floor, balancing on forearms and toes."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Keep your body in a straight line from head to heels."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Hold the position without sagging or arching your back."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
      [
        "id" => "fdWWFOI8lD"
        "type" => "header"
        "data" => [
          "text" => "Technical Tips"
          "level" => 2
        ]
      ]
      [
        "id" => "VWJlRg6bgb"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Engage your core throughout the hold."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Keep your glutes and legs tight for better stability."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Avoid letting your hips drop or rise too high."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Look down to maintain a neutral neck position."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
      [
        "id" => "9BwnUUn1GR"
        "type" => "header"
        "data" => [
          "text" => "Breathing Tips"
          "level" => 2
        ]
      ]
      [
        "id" => "tG8LK8C6KB"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Breathe steadily through your nose."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Avoid holding your breath during the hold."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Exhale slowly to maintain core engagement."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#10374
  +title: null
  +data: [
    "time" => 1751213500692
    "blocks" => [
      [
        "id" => "DX6lFAA2bj"
        "type" => "header"
        "data" => [
          "text" => "Instructions"
          "level" => 2
        ]
      ]
      [
        "id" => "dOBECVNEJy"
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "meta" => [
            "counterType" => "numeric"
          ]
          "items" => [
            [
              "content" => "Start by lying face down on the mat."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Place your forearms on the ground with elbows aligned below shoulders."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Lift your body off the floor, balancing on forearms and toes."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Keep your body in a straight line from head to heels."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Hold the position without sagging or arching your back."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
      [
        "id" => "fdWWFOI8lD"
        "type" => "header"
        "data" => [
          "text" => "Technical Tips"
          "level" => 2
        ]
      ]
      [
        "id" => "VWJlRg6bgb"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Engage your core throughout the hold."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Keep your glutes and legs tight for better stability."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Avoid letting your hips drop or rise too high."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Look down to maintain a neutral neck position."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
      [
        "id" => "9BwnUUn1GR"
        "type" => "header"
        "data" => [
          "text" => "Breathing Tips"
          "level" => 2
        ]
      ]
      [
        "id" => "tG8LK8C6KB"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Breathe steadily through your nose."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Avoid holding your breath during the hold."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Exhale slowly to maintain core engagement."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
  +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" => 1751213500692
    "blocks" => [
      [
        "id" => "MFKMqOwUR5"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Lower back pain or injury"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Shoulder instability or impingement"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Wrist or elbow conditions"
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#10435
  +title: null
  +data: [
    "time" => 1751213500692
    "blocks" => [
      [
        "id" => "MFKMqOwUR5"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Lower back pain or injury"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Shoulder instability or impingement"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Wrist or elbow conditions"
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
  +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 {#10422
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2935 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#7599
    -news: Doctrine\ORM\PersistentCollection {#7616 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7614 …}
    #id: 1484
    #createdAt: DateTimeImmutable @1748370226 {#7604
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748370226 {#7629
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7566 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10479
  +faq: App\Entity\Faq {#7599
    -news: Doctrine\ORM\PersistentCollection {#7616 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7614 …}
    #id: 1484
    #createdAt: DateTimeImmutable @1748370226 {#7604
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748370226 {#7629
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7566 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "How long should I hold a forearm plank as a beginner?"
  "answer" => "As a beginner, aim to hold a forearm plank for 20 to 30 seconds with proper form, gradually increasing your duration as core strength improves."
]

App\Twig\Components\Ui\RawFaqComponent {#10507
  +question: "How long should I hold a forearm plank as a beginner?"
  +answer: "As a beginner, aim to hold a forearm plank for 20 to 30 seconds with proper form, gradually increasing your duration as core strength improves."
}

[
  "faq" => App\Entity\Faq {#7568
    -news: Doctrine\ORM\PersistentCollection {#7569 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7571 …}
    #id: 1485
    #createdAt: DateTimeImmutable @1748370226 {#7564
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748370226 {#7567
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7573 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10538
  +faq: App\Entity\Faq {#7568
    -news: Doctrine\ORM\PersistentCollection {#7569 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7571 …}
    #id: 1485
    #createdAt: DateTimeImmutable @1748370226 {#7564
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748370226 {#7567
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7573 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "What muscles do I work with a forearm plank?"
  "answer" => "The forearm plank primarily targets the abs while also engaging the obliques, lower back, glutes, quadriceps, shoulders, and upper back muscles."
]

App\Twig\Components\Ui\RawFaqComponent {#10583
  +question: "What muscles do I work with a forearm plank?"
  +answer: "The forearm plank primarily targets the abs while also engaging the obliques, lower back, glutes, quadriceps, shoulders, and upper back muscles."
}

[
  "faq" => App\Entity\Faq {#7577
    -news: Doctrine\ORM\PersistentCollection {#7578 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7580 …}
    #id: 1486
    #createdAt: DateTimeImmutable @1748370226 {#7575
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748370226 {#7576
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7582 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10586
  +faq: App\Entity\Faq {#7577
    -news: Doctrine\ORM\PersistentCollection {#7578 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7580 …}
    #id: 1486
    #createdAt: DateTimeImmutable @1748370226 {#7575
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748370226 {#7576
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7582 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Is it better to do forearm planks every day?"
  "answer" => "Doing forearm planks daily can improve core endurance and stability, as long as your form remains correct and you allow rest for muscle recovery."
]

App\Twig\Components\Ui\RawFaqComponent {#10630
  +question: "Is it better to do forearm planks every day?"
  +answer: "Doing forearm planks daily can improve core endurance and stability, as long as your form remains correct and you allow rest for muscle recovery."
}

[
  "faq" => App\Entity\Faq {#7586
    -news: Doctrine\ORM\PersistentCollection {#7587 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7589 …}
    #id: 1487
    #createdAt: DateTimeImmutable @1748370226 {#7584
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748370226 {#7585
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7591 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10633
  +faq: App\Entity\Faq {#7586
    -news: Doctrine\ORM\PersistentCollection {#7587 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7589 …}
    #id: 1487
    #createdAt: DateTimeImmutable @1748370226 {#7584
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748370226 {#7585
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7591 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Why does my lower back hurt during a plank?"
  "answer" => "Lower back pain during a plank often indicates improper form, such as hips sagging or a lack of core engagement; adjust posture to avoid strain."
]

App\Twig\Components\Ui\RawFaqComponent {#10677
  +question: "Why does my lower back hurt during a plank?"
  +answer: "Lower back pain during a plank often indicates improper form, such as hips sagging or a lack of core engagement; adjust posture to avoid strain."
}

[
  "faq" => App\Entity\Faq {#7639
    -news: Doctrine\ORM\PersistentCollection {#7640 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7642 …}
    #id: 1488
    #createdAt: DateTimeImmutable @1748370226 {#7637
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748370226 {#7638
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7644 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10680
  +faq: App\Entity\Faq {#7639
    -news: Doctrine\ORM\PersistentCollection {#7640 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7642 …}
    #id: 1488
    #createdAt: DateTimeImmutable @1748370226 {#7637
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748370226 {#7638
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7644 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Are forearm planks more effective than high planks?"
  "answer" => "Forearm planks emphasize the core more than high planks, making them effective for deeper abdominal activation and improved isometric strength."
]

App\Twig\Components\Ui\RawFaqComponent {#10724
  +question: "Are forearm planks more effective than high planks?"
  +answer: "Forearm planks emphasize the core more than high planks, making them effective for deeper abdominal activation and improved isometric strength."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    6
  ]
  "secondaryMuscles" => [
    2
    3
    5
    12
    15
    28
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#10652
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#10735 …}
  +primaryMuscles: [
    6
  ]
  +secondaryMuscles: [
    2
    3
    5
    12
    15
    28
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: true
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#10733 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#10734 …}
}

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

App\Twig\Components\Ui\Badge {#4582
  +name: "Abs"
  +url: "/en/exercises/muscle/6-abs"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Quadriceps"
  "url" => "/en/exercises/muscle/2-quadriceps"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9622
  +name: "Quadriceps"
  +url: "/en/exercises/muscle/2-quadriceps"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11332
  +name: "Glutes"
  +url: "/en/exercises/muscle/3-glutes"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11874
  +name: "Lower back"
  +url: "/en/exercises/muscle/5-lower-back"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11879
  +name: "Back"
  +url: "/en/exercises/muscle/12-back"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "External obliques"
  "url" => "/en/exercises/muscle/15-external-obliques"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#12039
  +name: "External obliques"
  +url: "/en/exercises/muscle/15-external-obliques"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12063
  +name: "Shoulders"
  +url: "/en/exercises/muscle/28-shoulders"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#7394
  +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 {#2935 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#12096
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#12127
  +name: "Compound"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12167
  +name: "Yoga mat"
  +url: "/en/exercises/equipment/17-yoga-mat"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12191
  +name: "Without equipment"
  +url: "/en/exercises/equipment/29-without-equipment"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12215
  +name: "Callisthenics"
  +url: "/en/exercises/sport/3-callisthenics"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12239
  +name: "Fitness"
  +url: "/en/exercises/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12263
  +name: "Yoga"
  +url: "/en/exercises/sport/8-yoga"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12287
  +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 {#12311
  +name: "Strengthening"
  +url: "/en/exercises/category/61-strengthening"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12335
  +name: "Core"
  +url: "/en/exercises/category/74-core"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12359
  +name: "Isometrics"
  +url: "/en/exercises/category/76-isometrics"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Balance and stability"
  "url" => "/en/exercises/category/78-balance-and-stability"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#12383
  +name: "Balance and stability"
  +url: "/en/exercises/category/78-balance-and-stability"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#12077
  +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 {#2935 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#10361
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#12429
  +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 {#12479
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/en/widgets/exercise/preview-6522abac9833d?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 {#12515
  +route: "https://test.fitmetrics.ch/en/widgets/exercise/preview-6522abac9833d?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 {#12553
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#12586
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Forearm plank"
  "description" => "The forearm plank is a foundational core stabilization exercise that strengthens your entire midsection without requiring any movement. Performed by supporting your body on your forearms and toes while maintaining a straight-line posture, the forearm plank is ideal for improving postural control, enhancing muscular endurance, and building a stable base for more dynamic movements. It's widely used in fitness routines, yoga, Pilates, and rehabilitation programs due to its low impact and accessibility for all levels. Practicing the forearm plank regularly helps develop deep abdominal strength, reduces the risk of lower back injuries, and enhances athletic performance through improved core engagement. As a time-based isometric hold, it challenges multiple muscle groups simultaneously and promotes overall body awareness. Whether you are a beginner looking to improve stability or an athlete seeking core conditioning, the forearm plank is a simple yet powerful tool in any training program."
]

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

App\Twig\Components\App\PageSharer {#12626
  +shareUrl: "https://test.fitmetrics.ch/en/exercise/6522abac9833d-forearm-plank?alias=13118"
  +title: "Forearm plank"
  +description: "The forearm plank is a foundational core stabilization exercise that strengthens your entire midsection without requiring any movement. Performed by supporting your body on your forearms and toes while maintaining a straight-line posture, the forearm plank is ideal for improving postural control, enhancing muscular endurance, and building a stable base for more dynamic movements. It's widely used in fitness routines, yoga, Pilates, and rehabilitation programs due to its low impact and accessibility for all levels. Practicing the forearm plank regularly helps develop deep abdominal strength, reduces the risk of lower back injuries, and enhances athletic performance through improved core engagement. As a time-based isometric hold, it challenges multiple muscle groups simultaneously and promotes overall body awareness. Whether you are a beginner looking to improve stability or an athlete seeking core conditioning, the forearm plank is a simple yet powerful tool in any training program."
  +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 {#12634
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#12656
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#12680
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#12703
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#12726
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#12749
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#12772
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#12795
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#2935 …}
  #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 {#12842
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2935 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#12897
  +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 {#12889
  -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 {#12931
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#12963
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +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 {#12986
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8281 …}
  +name: "heart"
  +title: null
  +symbolDefsName: null
}