Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6179
  -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 {#6226
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#6237
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6288
  -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 {#6303
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#6353
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#6381
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#6397
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#6421
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#6445
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#6469
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#6493
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#6517
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#6541
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#6565
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#6932
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6887
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#7017
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#7018 …}
  -formFactory: Symfony\Component\Form\FormFactory {#7016 …}
}

[
  "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 {#7169
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#7204
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#7234
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#7266
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#7285
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#7395
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#7429
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#7445
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#7469
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#7493
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#7517
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#7541
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#7565
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#7589
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#7613
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#7637
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#7661
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7706
  +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 {#7696
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7337
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4510
    -items: [
      [
        "label" => "menu.home"
        "url" => "/fr/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/fr/exercices"
      ]
      [
        "label" => "Step Up"
        "url" => "/fr/exercices/groupe/152-step-up"
      ]
      [
        "label" => "Montée sur boîte basse"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7789
  +items: [
    [
      "label" => "menu.home"
      "url" => "/fr/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/fr/exercices"
    ]
    [
      "label" => "Step Up"
      "url" => "/fr/exercices/groupe/152-step-up"
    ]
    [
      "label" => "Montée sur boîte basse"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4510
    -items: [
      [
        "label" => "menu.home"
        "url" => "/fr/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/fr/exercices"
      ]
      [
        "label" => "Step Up"
        "url" => "/fr/exercices/groupe/152-step-up"
      ]
      [
        "label" => "Montée sur boîte basse"
        "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 {#7819
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#7841
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#7864
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#7907
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4441
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4443 …}
    #credits: Doctrine\ORM\PersistentCollection {#4445 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2833
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4492 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1759854710 {#4479
      date: 2025-10-07 18:31:50.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1759854710 {#4431
      date: 2025-10-07 18:31:50.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    -duration: null
    -format: null
    -startTime: 2
    -endTime: 11
    -youtubeId: "Mlj_4LmNGOk"
  }
  "title" => "Montée sur boîte basse"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#7994
  +media: App\Entity\Media\MediaVideo {#4441
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4443 …}
    #credits: Doctrine\ORM\PersistentCollection {#4445 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2833
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4492 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1759854710 {#4479
      date: 2025-10-07 18:31:50.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1759854710 {#4431
      date: 2025-10-07 18:31:50.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    -duration: null
    -format: null
    -startTime: 2
    -endTime: 11
    -youtubeId: "Mlj_4LmNGOk"
  }
  +title: "Montée sur boîte basse"
  +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 {#8010
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#8043
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#8067
  +shareUrl: "https://test.fitmetrics.ch/fr/exercice/68e4aaf790017-montee-sur-boite-basse"
  +title: "Montée sur boîte basse - Exercice - FitMetrics"
  +description: "La montée sur boîte basse est un exercice fondamental du bas du corps, destiné à renforcer la force des jambes, l’équilibre et la coordination fonctionnelle. Réalisé sur une boîte de faible hauteur, cet exercice sollicite principalement les quadriceps et les fessiers tout en mobilisant les ischio-jambiers, les mollets et les muscles stabilisateurs des hanches et du tronc. Son exécution en appui unilatéral favorise un meilleur équilibre musculaire entre les deux jambes et améliore la stabilité dynamique. Grâce à son faible impact sur les articulations, la montée sur boîte basse est particulièrement adaptée aux débutants, aux programmes de rééducation et aux personnes revenant d’une blessure. Elle est également utilisée dans la préparation physique pour renforcer la puissance unilatérale et la coordination. Facile à adapter, elle peut être complexifiée en augmentant la hauteur de la boîte, en ajoutant une charge externe (haltères, kettlebell) ou en intégrant une phase explosive pour développer la puissance. Cet exercice polyvalent contribue à améliorer la performance dans les gestes du quotidien, tels que monter des escaliers, et constitue une option sûre et efficace pour renforcer le bas du corps tout en minimisant le stress articulaire."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

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]

App\Twig\Components\Media\Icon {#8097
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
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}

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App\Twig\Components\Media\Icon {#8125
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
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]

App\Twig\Components\Media\Icon {#8150
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +name: "twitter"
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}

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]

App\Twig\Components\Media\Icon {#8173
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
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}

[
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]

App\Twig\Components\Media\Icon {#8196
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "linkedin"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
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[
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]

App\Twig\Components\Media\Icon {#8219
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +name: "linkedin"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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]

App\Twig\Components\Media\Icon {#8242
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +name: "whatsapp"
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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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]

App\Twig\Components\Media\Icon {#8265
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +name: "email"
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}

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

[
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]

App\Twig\Components\Media\Icon {#8296
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +name: "program"
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  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1760506735
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "type" => "header"
        "data" => [
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          "text" => "Instructions"
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      ]
      [
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        "data" => [
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              "content" => "Tenez-vous face à une boîte basse, les pieds écartés à la largeur des hanches."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Placez un pied complètement sur la boîte en assurant une base stable."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Poussez à travers le talon du pied d’appui pour monter et amener l’autre pied sur la boîte."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Marquez une courte pause en haut en gardant le buste droit."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Redescendez le pied arrière au sol avec contrôle."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Répétez le mouvement pour le nombre de répétitions prévu, puis changez de jambe."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
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          "text" => "Conseils techniques"
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          "items" => [
            [
              "content" => "Gardez la poitrine relevée et les abdominaux engagés pendant tout le mouvement."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Évitez de trop pousser avec la jambe arrière, concentrez-vous sur le talon de la jambe d’appui."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Assurez-vous que tout le pied est bien posé sur la boîte pour une stabilité optimale."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Contrôlez la descente pour limiter la contrainte sur les genoux."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
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          "text" => "Conseils de respiration"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Inspirez en vous préparant en bas du mouvement."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Expirez en montant et en tendant la jambe d’appui."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Inspirez en redescendant lentement sous contrôle."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8345
  +title: null
  +data: [
    "time" => 1760506735
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
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        ]
      ]
      [
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        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Tenez-vous face à une boîte basse, les pieds écartés à la largeur des hanches."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Placez un pied complètement sur la boîte en assurant une base stable."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Poussez à travers le talon du pied d’appui pour monter et amener l’autre pied sur la boîte."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Marquez une courte pause en haut en gardant le buste droit."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Redescendez le pied arrière au sol avec contrôle."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Répétez le mouvement pour le nombre de répétitions prévu, puis changez de jambe."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
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          "items" => [
            [
              "content" => "Gardez la poitrine relevée et les abdominaux engagés pendant tout le mouvement."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Évitez de trop pousser avec la jambe arrière, concentrez-vous sur le talon de la jambe d’appui."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Assurez-vous que tout le pied est bien posé sur la boîte pour une stabilité optimale."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Contrôlez la descente pour limiter la contrainte sur les genoux."
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              "content" => "Inspirez en vous préparant en bas du mouvement."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Expirez en montant et en tendant la jambe d’appui."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Inspirez en redescendant lentement sous contrôle."
              "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" => 1760506735
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Évitez l’exercice en cas de blessure ou de douleur aiguë au genou."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Soyez prudent en cas d’instabilité de la cheville ou d’entorse récente."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Consultez un professionnel de santé en cas de douleur chronique à la hanche ou au bas du dos."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8406
  +title: null
  +data: [
    "time" => 1760506735
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
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              "content" => "Évitez l’exercice en cas de blessure ou de douleur aiguë au genou."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Soyez prudent en cas d’instabilité de la cheville ou d’entorse récente."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Consultez un professionnel de santé en cas de douleur chronique à la hanche ou au bas du dos."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
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  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
  "containerClass" => "mt-6"
]

App\Twig\Components\Ad\AdSquareFluid {#8393
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#5005
    -news: Doctrine\ORM\PersistentCollection {#4988 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4990 …}
    #id: 6032
    #createdAt: DateTimeImmutable @1759908409 {#5000
      date: 2025-10-08 09:26:49.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1759908409 {#4975
      date: 2025-10-08 09:26:49.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
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    #defaultLocale: "en"
    -published: true
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]

App\Twig\Components\Ui\FaqComponent {#8450
  +faq: App\Entity\Faq {#5005
    -news: Doctrine\ORM\PersistentCollection {#4988 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4990 …}
    #id: 6032
    #createdAt: DateTimeImmutable @1759908409 {#5000
      date: 2025-10-08 09:26:49.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1759908409 {#4975
      date: 2025-10-08 09:26:49.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
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}

[
  "question" => "Quels sont les bienfaits de la montée sur boîte basse ?"
  "answer" => "La montée sur boîte basse améliore la force des jambes, l’équilibre et la coordination tout en réduisant la contrainte sur les genoux et les hanches. Elle aide également à corriger les déséquilibres musculaires entre les jambes et à renforcer la stabilité fonctionnelle."
]

App\Twig\Components\Ui\RawFaqComponent {#8478
  +question: "Quels sont les bienfaits de la montée sur boîte basse ?"
  +answer: "La montée sur boîte basse améliore la force des jambes, l’équilibre et la coordination tout en réduisant la contrainte sur les genoux et les hanches. Elle aide également à corriger les déséquilibres musculaires entre les jambes et à renforcer la stabilité fonctionnelle."
}

[
  "faq" => App\Entity\Faq {#5036
    -news: Doctrine\ORM\PersistentCollection {#5035 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5033 …}
    #id: 6033
    #createdAt: DateTimeImmutable @1759908409 {#5040
      date: 2025-10-08 09:26:49.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1759908409 {#5037
      date: 2025-10-08 09:26:49.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#5031 …}
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]

App\Twig\Components\Ui\FaqComponent {#8509
  +faq: App\Entity\Faq {#5036
    -news: Doctrine\ORM\PersistentCollection {#5035 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5033 …}
    #id: 6033
    #createdAt: DateTimeImmutable @1759908409 {#5040
      date: 2025-10-08 09:26:49.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1759908409 {#5037
      date: 2025-10-08 09:26:49.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#5031 …}
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    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Quels muscles sont sollicités lors de la montée sur boîte basse ?"
  "answer" => "La montée sur boîte basse sollicite principalement les quadriceps et les fessiers, tout en engageant les ischio-jambiers, les mollets, les abducteurs de la hanche et les muscles stabilisateurs du tronc."
]

App\Twig\Components\Ui\RawFaqComponent {#8554
  +question: "Quels muscles sont sollicités lors de la montée sur boîte basse ?"
  +answer: "La montée sur boîte basse sollicite principalement les quadriceps et les fessiers, tout en engageant les ischio-jambiers, les mollets, les abducteurs de la hanche et les muscles stabilisateurs du tronc."
}

[
  "faq" => App\Entity\Faq {#5027
    -news: Doctrine\ORM\PersistentCollection {#5026 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5024 …}
    #id: 6034
    #createdAt: DateTimeImmutable @1759908409 {#5029
      date: 2025-10-08 09:26:49.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1759908409 {#5028
      date: 2025-10-08 09:26:49.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
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    #defaultLocale: "en"
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]

App\Twig\Components\Ui\FaqComponent {#8557
  +faq: App\Entity\Faq {#5027
    -news: Doctrine\ORM\PersistentCollection {#5026 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5024 …}
    #id: 6034
    #createdAt: DateTimeImmutable @1759908409 {#5029
      date: 2025-10-08 09:26:49.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1759908409 {#5028
      date: 2025-10-08 09:26:49.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
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}

[
  "question" => "Quelle est l’erreur la plus fréquente pendant une montée sur boîte basse ?"
  "answer" => "L’erreur la plus fréquente consiste à trop pousser avec la jambe arrière au lieu de se concentrer sur le talon de la jambe d’appui. D’autres erreurs courantes incluent une inclinaison excessive du buste ou un appui partiel du pied sur la boîte."
]

App\Twig\Components\Ui\RawFaqComponent {#8601
  +question: "Quelle est l’erreur la plus fréquente pendant une montée sur boîte basse ?"
  +answer: "L’erreur la plus fréquente consiste à trop pousser avec la jambe arrière au lieu de se concentrer sur le talon de la jambe d’appui. D’autres erreurs courantes incluent une inclinaison excessive du buste ou un appui partiel du pied sur la boîte."
}

[
  "faq" => App\Entity\Faq {#5018
    -news: Doctrine\ORM\PersistentCollection {#5017 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5015 …}
    #id: 6035
    #createdAt: DateTimeImmutable @1759908409 {#5020
      date: 2025-10-08 09:26:49.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1759908409 {#5019
      date: 2025-10-08 09:26:49.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#5013 …}
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    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8604
  +faq: App\Entity\Faq {#5018
    -news: Doctrine\ORM\PersistentCollection {#5017 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5015 …}
    #id: 6035
    #createdAt: DateTimeImmutable @1759908409 {#5020
      date: 2025-10-08 09:26:49.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1759908409 {#5019
      date: 2025-10-08 09:26:49.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#5013 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "La montée sur boîte basse est-elle sûre pour les genoux ?"
  "answer" => "Oui, la montée sur boîte basse est généralement bien tolérée par les genoux car la faible hauteur réduit la contrainte articulaire. Toutefois, en cas de douleur, il est recommandé de commencer avec une boîte très basse et de soigner la technique."
]

App\Twig\Components\Ui\RawFaqComponent {#8648
  +question: "La montée sur boîte basse est-elle sûre pour les genoux ?"
  +answer: "Oui, la montée sur boîte basse est généralement bien tolérée par les genoux car la faible hauteur réduit la contrainte articulaire. Toutefois, en cas de douleur, il est recommandé de commencer avec une boîte très basse et de soigner la technique."
}

[
  "faq" => App\Entity\Faq {#4965
    -news: Doctrine\ORM\PersistentCollection {#4964 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4962 …}
    #id: 6036
    #createdAt: DateTimeImmutable @1759908409 {#4967
      date: 2025-10-08 09:26:49.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1759908409 {#4966
      date: 2025-10-08 09:26:49.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#4960 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8651
  +faq: App\Entity\Faq {#4965
    -news: Doctrine\ORM\PersistentCollection {#4964 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4962 …}
    #id: 6036
    #createdAt: DateTimeImmutable @1759908409 {#4967
      date: 2025-10-08 09:26:49.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1759908409 {#4966
      date: 2025-10-08 09:26:49.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#4960 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Quelle est la différence entre une montée sur boîte basse et une montée standard ?"
  "answer" => "La montée sur boîte basse est moins exigeante pour les articulations et plus adaptée aux débutants, tandis que la montée standard, réalisée sur une boîte plus haute, augmente l’amplitude du mouvement et la sollicitation musculaire."
]

App\Twig\Components\Ui\RawFaqComponent {#8695
  +question: "Quelle est la différence entre une montée sur boîte basse et une montée standard ?"
  +answer: "La montée sur boîte basse est moins exigeante pour les articulations et plus adaptée aux débutants, tandis que la montée standard, réalisée sur une boîte plus haute, augmente l’amplitude du mouvement et la sollicitation musculaire."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    2
    3
  ]
  "secondaryMuscles" => [
    7
    8
    33
    36
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8623
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8706 …}
  +primaryMuscles: [
    2
    3
  ]
  +secondaryMuscles: [
    7
    8
    33
    36
  ]
  +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 {#8704 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8705 …}
}

[
  "name" => "Quadriceps"
  "url" => "/fr/exercices/muscle/2-quadriceps"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10172
  +name: "Quadriceps"
  +url: "/fr/exercices/muscle/2-quadriceps"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Fessiers"
  "url" => "/fr/exercices/muscle/3-fessiers"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10224
  +name: "Fessiers"
  +url: "/fr/exercices/muscle/3-fessiers"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Ischio-jambiers"
  "url" => "/fr/exercices/muscle/7-ischio-jambiers"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10248
  +name: "Ischio-jambiers"
  +url: "/fr/exercices/muscle/7-ischio-jambiers"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Mollets"
  "url" => "/fr/exercices/muscle/8-mollets"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10272
  +name: "Mollets"
  +url: "/fr/exercices/muscle/8-mollets"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Moyen fessier"
  "url" => "/fr/exercices/muscle/33-moyen-fessier"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10296
  +name: "Moyen fessier"
  +url: "/fr/exercices/muscle/33-moyen-fessier"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Tibial antérieur"
  "url" => "/fr/exercices/muscle/36-tibial-anterieur"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10320
  +name: "Tibial antérieur"
  +url: "/fr/exercices/muscle/36-tibial-anterieur"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#10082
  +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 {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#10353
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#10384
  +name: "Composé"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Plyobox"
  "url" => "/fr/exercices/equipement/83-plyobox"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10424
  +name: "Plyobox"
  +url: "/fr/exercices/equipement/83-plyobox"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Musculation"
  "url" => "/fr/exercices/sport/1-musculation"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10448
  +name: "Musculation"
  +url: "/fr/exercices/sport/1-musculation"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10472
  +name: "Fitness"
  +url: "/fr/exercices/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10496
  +name: "Crossfit"
  +url: "/fr/exercices/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Renforcement"
  "url" => "/fr/exercices/categorie/61-renforcement"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10520
  +name: "Renforcement"
  +url: "/fr/exercices/categorie/61-renforcement"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Bas du corps"
  "url" => "/fr/exercices/categorie/68-bas-du-corps"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10544
  +name: "Bas du corps"
  +url: "/fr/exercices/categorie/68-bas-du-corps"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Entraînement fonctionnel"
  "url" => "/fr/exercices/categorie/77-entrainement-fonctionnel"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10568
  +name: "Entraînement fonctionnel"
  +url: "/fr/exercices/categorie/77-entrainement-fonctionnel"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#10334
  +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 {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#8332
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10620
  +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 {#10660
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/fr/widgets/exercise/preview-68e4aaf790017?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 {#10696
  +route: "https://test.fitmetrics.ch/fr/widgets/exercise/preview-68e4aaf790017?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 {#10734
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#10767
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Montée sur boîte basse"
  "description" => "La montée sur boîte basse est un exercice fondamental du bas du corps, destiné à renforcer la force des jambes, l’équilibre et la coordination fonctionnelle. Réalisé sur une boîte de faible hauteur, cet exercice sollicite principalement les quadriceps et les fessiers tout en mobilisant les ischio-jambiers, les mollets et les muscles stabilisateurs des hanches et du tronc. Son exécution en appui unilatéral favorise un meilleur équilibre musculaire entre les deux jambes et améliore la stabilité dynamique. Grâce à son faible impact sur les articulations, la montée sur boîte basse est particulièrement adaptée aux débutants, aux programmes de rééducation et aux personnes revenant d’une blessure. Elle est également utilisée dans la préparation physique pour renforcer la puissance unilatérale et la coordination. Facile à adapter, elle peut être complexifiée en augmentant la hauteur de la boîte, en ajoutant une charge externe (haltères, kettlebell) ou en intégrant une phase explosive pour développer la puissance. Cet exercice polyvalent contribue à améliorer la performance dans les gestes du quotidien, tels que monter des escaliers, et constitue une option sûre et efficace pour renforcer le bas du corps tout en minimisant le stress articulaire."
]

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

App\Twig\Components\App\PageSharer {#10807
  +shareUrl: "https://test.fitmetrics.ch/fr/exercice/68e4aaf790017-montee-sur-boite-basse"
  +title: "Montée sur boîte basse"
  +description: "La montée sur boîte basse est un exercice fondamental du bas du corps, destiné à renforcer la force des jambes, l’équilibre et la coordination fonctionnelle. Réalisé sur une boîte de faible hauteur, cet exercice sollicite principalement les quadriceps et les fessiers tout en mobilisant les ischio-jambiers, les mollets et les muscles stabilisateurs des hanches et du tronc. Son exécution en appui unilatéral favorise un meilleur équilibre musculaire entre les deux jambes et améliore la stabilité dynamique. Grâce à son faible impact sur les articulations, la montée sur boîte basse est particulièrement adaptée aux débutants, aux programmes de rééducation et aux personnes revenant d’une blessure. Elle est également utilisée dans la préparation physique pour renforcer la puissance unilatérale et la coordination. Facile à adapter, elle peut être complexifiée en augmentant la hauteur de la boîte, en ajoutant une charge externe (haltères, kettlebell) ou en intégrant une phase explosive pour développer la puissance. Cet exercice polyvalent contribue à améliorer la performance dans les gestes du quotidien, tels que monter des escaliers, et constitue une option sûre et efficace pour renforcer le bas du corps tout en minimisant le stress articulaire."
  +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 {#10815
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#10837
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#10861
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#10884
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#10907
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#10930
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#10953
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#10976
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#2932 …}
  #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 {#11023
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#11078
  +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 {#11070
  -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 {#11112
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#11144
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#11167
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#11190
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +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 {#11213
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6229 …}
  +name: "instagram"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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