Symfony Profiler

App\Twig\Components\Menu\MainMenu {#9551
  -routingManager: App\BusinessLogic\Training\Exercise\Url\ExerciseRoutingManager {#219 …}
  -em: Doctrine\ORM\EntityManager {#593 …}
  -cache: Symfony\Component\Cache\Adapter\TraceableAdapter {#216 …}
  -kernel: App\Kernel {#14 …}
  -mediaManager: App\BusinessLogic\Media\Manager\MediaManager {#510 …}
}

[
  "name" => "fitmetrics-biceps"
  "class" => "header--logo-dark header--logo dark:hidden h-[52px] w-[96px] max-w-[96px] sm:h-[56px] sm:w-[104px] sm:max-w-[104px] object-contain object-left"
  "data-front--header-target" => "logoDark"
]

[
  "class" => "header--logo-dark header--logo dark:hidden h-[52px] w-[96px] max-w-[96px] sm:h-[56px] sm:w-[104px] sm:max-w-[104px] object-contain object-left"
  "data-front--header-target" => "logoDark"
]

App\Twig\Components\Media\Icon {#9598
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "header--logo-white header--logo hidden dark:block h-[52px] w-[96px] max-w-[96px] sm:h-[56px] sm:w-[104px] sm:max-w-[104px] object-contain object-left"
  "data-front--header-target" => "logoWhite"
]

[
  "class" => "header--logo-white header--logo hidden dark:block h-[52px] w-[96px] max-w-[96px] sm:h-[56px] sm:w-[104px] sm:max-w-[104px] object-contain object-left"
  "data-front--header-target" => "logoWhite"
]

App\Twig\Components\Media\Icon {#9609
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "size" => "compact"
  "showTranslateIcon" => false
]

[
  "size" => "compact"
  "showTranslateIcon" => false
]

Symfony\UX\TwigComponent\AnonymousComponent {#9660
  -props: [
    "size" => "compact"
    "showTranslateIcon" => false
  ]
}

[
  "defaultOpenLeft" => false
  "size" => "compact"
  "showTranslateIcon" => false
]

[
  "size" => "compact"
]

App\Twig\Components\App\LangSelector {#9687
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: false
  +showTranslateIcon: false
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#725 …}
}

[
  "label" => "lang.name.de"
  "defaultOpenLeft" => false
  "locales" => [
    "fr"
    "en"
    "de"
    "it"
  ]
]

App\Twig\Components\Ui\Dropdown {#9722
  +label: "lang.name.de"
  +contentClass: null
  +defaultOpen: false
  +defaultOpenLeft: false
  +locales: [
    "fr"
    "en"
    "de"
    "it"
  ]
}

[
  "name" => "chevron-down"
  "class" => "fill-black dark:fill-white w-4 h-4 dropdown-icon"
]

[
  "class" => "fill-black dark:fill-white w-4 h-4 dropdown-icon"
]

App\Twig\Components\Media\Icon {#9765
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "check"
  "class" => "w-[15px] h-[15px] dark:fill-white"
]

[
  "class" => "w-[15px] h-[15px] dark:fill-white"
]

App\Twig\Components\Media\Icon {#9813
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
  "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 {#9828
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +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 {#9849
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +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 {#9877
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +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 {#9893
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +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 {#9917
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +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 {#9941
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +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 {#9965
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +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 {#9989
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +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 {#10013
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +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 {#10037
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +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 {#10061
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +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 {#10407
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
  "size" => "compact"
]

[
  "defaultOpenLeft" => true
  "size" => "compact"
]

Symfony\UX\TwigComponent\AnonymousComponent {#10376
  -props: [
    "defaultOpenLeft" => true
    "size" => "compact"
  ]
}

[
  "defaultOpenLeft" => true
  "size" => "compact"
  "showTranslateIcon" => true
]

[
  "size" => "compact"
]

App\Twig\Components\App\LangSelector {#10430
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: true
  +showTranslateIcon: true
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#725 …}
}

[
  "label" => "lang.name.de"
  "defaultOpenLeft" => true
  "locales" => [
    "fr"
    "en"
    "de"
    "it"
  ]
]

App\Twig\Components\Ui\Dropdown {#10452
  +label: "lang.name.de"
  +contentClass: null
  +defaultOpen: false
  +defaultOpenLeft: true
  +locales: [
    "fr"
    "en"
    "de"
    "it"
  ]
}

[
  "name" => "g-translate"
  "class" => "fill-black dark:fill-white w-[18px] h-[18px]"
]

[
  "class" => "fill-black dark:fill-white w-[18px] h-[18px]"
]

App\Twig\Components\Media\Icon {#10483
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "g-translate"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-down"
  "class" => "fill-black dark:fill-white w-[18px] h-[18px] dropdown-icon"
]

[
  "class" => "fill-black dark:fill-white w-[18px] h-[18px] dropdown-icon"
]

App\Twig\Components\Media\Icon {#10505
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "check"
  "class" => "w-[15px] h-[15px] dark:fill-white"
]

[
  "class" => "w-[15px] h-[15px] dark:fill-white"
]

App\Twig\Components\Media\Icon {#10554
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

App\Twig\Components\Menu\ConnexionMenu {#10589
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#10590 …}
  -formFactory: Symfony\Component\Form\FormFactory {#10588 …}
}

[
  "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 {#10741
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +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 {#10776
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +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 {#10806
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +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 {#10838
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +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 {#10857
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "apple"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "defaultOpenLeft" => true
  "size" => "compact"
  "showTranslateIcon" => true
]

[
  "size" => "compact"
]

App\Twig\Components\App\LangSelector {#10969
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: true
  +showTranslateIcon: true
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#725 …}
}

[
  "label" => "lang.name.de"
  "defaultOpenLeft" => true
  "locales" => [
    "fr"
    "en"
    "de"
    "it"
  ]
]

App\Twig\Components\Ui\Dropdown {#10998
  +label: "lang.name.de"
  +contentClass: null
  +defaultOpen: false
  +defaultOpenLeft: true
  +locales: [
    "fr"
    "en"
    "de"
    "it"
  ]
}

[
  "name" => "g-translate"
  "class" => "fill-black dark:fill-white w-[18px] h-[18px]"
]

[
  "class" => "fill-black dark:fill-white w-[18px] h-[18px]"
]

App\Twig\Components\Media\Icon {#11029
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "g-translate"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-down"
  "class" => "fill-black dark:fill-white w-[18px] h-[18px] dropdown-icon"
]

[
  "class" => "fill-black dark:fill-white w-[18px] h-[18px] dropdown-icon"
]

App\Twig\Components\Media\Icon {#11051
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "check"
  "class" => "w-[15px] h-[15px] dark:fill-white"
]

[
  "class" => "w-[15px] h-[15px] dark:fill-white"
]

App\Twig\Components\Media\Icon {#11100
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-biceps"
  "class" => "h-14 w-full object-contain object-center dark:hidden"
]

[
  "class" => "h-14 w-full object-contain object-center dark:hidden"
]

App\Twig\Components\Media\Icon {#10953
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "hidden h-14 w-full object-contain object-center dark:block"
]

[
  "class" => "hidden h-14 w-full object-contain object-center dark:block"
]

App\Twig\Components\Media\Icon {#11101
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "flexed-biceps"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#5591
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "flexed-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fire"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#8223
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "fire"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "category"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#8597
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "category"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "barbell"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#9824
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "barbell"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "discipline"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#10358
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "discipline"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "stats-chart"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#11128
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "stats-chart"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "latest"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#11152
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "latest"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "random"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#11176
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "random"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "favorites"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#11200
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "favorites"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "more"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#11224
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#10909
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4543
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Lunge"
        "url" => "/de/ubungen/gruppe/70-lunge"
      ]
      [
        "label" => "Gehende Ausfallschritte Front-Rack mit Kurzhanteln"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#11294
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Lunge"
      "url" => "/de/ubungen/gruppe/70-lunge"
    ]
    [
      "label" => "Gehende Ausfallschritte Front-Rack mit Kurzhanteln"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4543
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Lunge"
        "url" => "/de/ubungen/gruppe/70-lunge"
      ]
      [
        "label" => "Gehende Ausfallschritte Front-Rack mit Kurzhanteln"
        "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 {#11324
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +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 {#11346
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +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 {#11369
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#11412
  +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 {#730 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4474
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4476 …}
    #credits: Doctrine\ORM\PersistentCollection {#4478 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=Zn7u98NO5Rc"
    #id: 2191
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4525 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450708 {#4512
      date: 2024-11-12 23:31:48.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450708 {#4464
      date: 2024-11-12 23:31:48.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "Zn7u98NO5Rc"
  }
  "title" => "Gehende Ausfallschritte Front-Rack mit Kurzhanteln"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#11499
  +media: App\Entity\Media\MediaVideo {#4474
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4476 …}
    #credits: Doctrine\ORM\PersistentCollection {#4478 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=Zn7u98NO5Rc"
    #id: 2191
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4525 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450708 {#4512
      date: 2024-11-12 23:31:48.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450708 {#4464
      date: 2024-11-12 23:31:48.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "Zn7u98NO5Rc"
  }
  +title: "Gehende Ausfallschritte Front-Rack mit Kurzhanteln"
  +posterSm: null
  +posterLg: null
  +hasPipButton: true
  +loop: false
  +mute: false
  +showCredits: false
  +creditsTitle: "label.media_video.credits"
  -mediaManager: App\BusinessLogic\Media\Manager\MediaManager {#510 …}
  -appManager: App\BusinessLogic\App\Manager\AppManager {#509 …}
}

[
  "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 {#11515
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +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 {#11548
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#11572
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d75445b1d-gehende-ausfallschritte-front-rack-mit-kurzhanteln"
  +title: "Gehende Ausfallschritte Front-Rack mit Kurzhanteln - Übung - FitMetrics"
  +description: "Gehende Ausfallschritte mit Kurzhanteln in der Front-Rack-Position sind eine dynamische Unterkörperübung, die Kraft, Gleichgewicht und Koordination vereint. Durch das Halten der Kurzhanteln in Schulterhöhe wird die Rumpfstabilität stärker gefordert als bei klassischen Ausfallschritten. Die Bewegung orientiert sich an der natürlichen menschlichen Fortbewegung und ist in Krafttrainings, CrossFit-Workouts und sportartspezifischen Trainingsprogrammen weit verbreitet. Die Übung eignet sich ideal zur Förderung funktioneller Kraft, insbesondere in den Beinen, und trägt zur Verbesserung der Körperhaltung und Gesamtkoordination bei. Diese Variante ist besonders effektiv zur Entwicklung einseitiger Kraft und zur Stabilisierung des Oberkörpers durch zusätzliche Beanspruchung der Schultern. Da sie ein gewisses Maß an Technik und Mobilität voraussetzt, ist sie als fortgeschrittene Übung einzuordnen. Sie kann sowohl in Zirkeltrainings als auch als isolierte Übung zur Leistungssteigerung und Gleichgewichtsförderung eingesetzt werden."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

[
  "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 {#11602
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +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 {#11630
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +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 {#11655
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +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 {#11678
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +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 {#11701
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +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 {#11724
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +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 {#11747
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +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 {#11770
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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

App\Twig\Components\Media\Icon {#11801
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1747507927
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Halte in jeder Hand eine Kurzhantel und bringe sie auf Schulterhöhe in die Front-Rack-Position."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Stehe aufrecht mit hüftbreit positionierten Füßen und spanne die Körpermitte an."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Mache mit einem Bein einen Schritt nach vorn und senke den Körper ab, bis beide Knie etwa einen 90-Grad-Winkel bilden."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücke dich über die Ferse des vorderen Beins nach oben und bringe den hinteren Fuß nach vorn."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wiederhole die Bewegung auf der anderen Seite, indem du die Beine bei jedem Schritt abwechselst."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte den Oberkörper aufrecht und die Ellenbogen hoch, um die Front-Rack-Position beizubehalten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achte darauf, dass das vordere Knie nicht über die Zehenspitzen hinausragt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Kontrolliere die Abwärtsbewegung, um Stabilität und Muskelaktivierung zu maximieren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte während der gesamten Bewegung eine feste Rumpfspannung zur Unterstützung der Wirbelsäulenausrichtung."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme ein, wenn du einen Schritt machst und in den Ausfallschritt gehst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme aus, wenn du dich wieder aufrichtest und den nächsten Schritt machst."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#11850
  +title: null
  +data: [
    "time" => 1747507927
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Halte in jeder Hand eine Kurzhantel und bringe sie auf Schulterhöhe in die Front-Rack-Position."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Stehe aufrecht mit hüftbreit positionierten Füßen und spanne die Körpermitte an."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Mache mit einem Bein einen Schritt nach vorn und senke den Körper ab, bis beide Knie etwa einen 90-Grad-Winkel bilden."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücke dich über die Ferse des vorderen Beins nach oben und bringe den hinteren Fuß nach vorn."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wiederhole die Bewegung auf der anderen Seite, indem du die Beine bei jedem Schritt abwechselst."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte den Oberkörper aufrecht und die Ellenbogen hoch, um die Front-Rack-Position beizubehalten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achte darauf, dass das vordere Knie nicht über die Zehenspitzen hinausragt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Kontrolliere die Abwärtsbewegung, um Stabilität und Muskelaktivierung zu maximieren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte während der gesamten Bewegung eine feste Rumpfspannung zur Unterstützung der Wirbelsäulenausrichtung."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme ein, wenn du einen Schritt machst und in den Ausfallschritt gehst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme aus, wenn du dich wieder aufrichtest und den nächsten Schritt machst."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#730 …}
}

[
  "data" => [
    "time" => 1747507927
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Instabilität oder Verletzungen im Knie"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Erkrankungen des Hüftgelenks"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schmerzen im unteren Rücken oder Bandscheibenvorfall"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Gleichgewichtsstörungen oder Schwindel"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#11911
  +title: null
  +data: [
    "time" => 1747507927
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Instabilität oder Verletzungen im Knie"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Erkrankungen des Hüftgelenks"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schmerzen im unteren Rücken oder Bandscheibenvorfall"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Gleichgewichtsstörungen oder Schwindel"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#730 …}
}

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

App\Twig\Components\Ad\AdSquareFluid {#11898
  +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 {#730 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

[
  "faq" => App\Entity\Faq {#8967
    -news: Doctrine\ORM\PersistentCollection {#8984 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8982 …}
    #id: 561
    #createdAt: DateTimeImmutable @1747490973 {#8972
      date: 2025-05-17 16:09:33.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747490973 {#8997
      date: 2025-05-17 16:09:33.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8934 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11955
  +faq: App\Entity\Faq {#8967
    -news: Doctrine\ORM\PersistentCollection {#8984 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8982 …}
    #id: 561
    #createdAt: DateTimeImmutable @1747490973 {#8972
      date: 2025-05-17 16:09:33.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747490973 {#8997
      date: 2025-05-17 16:09:33.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8934 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Muskeln werden bei gehenden Front-Rack-Ausfallschritten mit Kurzhanteln trainiert?"
  "answer" => "Diese Übung trainiert hauptsächlich die Quadrizeps und Gesäßmuskulatur und beansprucht zusätzlich die hintere Oberschenkelmuskulatur, die Waden, den Rumpf und die Schultern für Stabilität und Kontrolle."
]

App\Twig\Components\Ui\RawFaqComponent {#11983
  +question: "Welche Muskeln werden bei gehenden Front-Rack-Ausfallschritten mit Kurzhanteln trainiert?"
  +answer: "Diese Übung trainiert hauptsächlich die Quadrizeps und Gesäßmuskulatur und beansprucht zusätzlich die hintere Oberschenkelmuskulatur, die Waden, den Rumpf und die Schultern für Stabilität und Kontrolle."
}

[
  "faq" => App\Entity\Faq {#8936
    -news: Doctrine\ORM\PersistentCollection {#8937 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8939 …}
    #id: 562
    #createdAt: DateTimeImmutable @1747490973 {#8932
      date: 2025-05-17 16:09:33.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747490973 {#8935
      date: 2025-05-17 16:09:33.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8941 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12014
  +faq: App\Entity\Faq {#8936
    -news: Doctrine\ORM\PersistentCollection {#8937 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8939 …}
    #id: 562
    #createdAt: DateTimeImmutable @1747490973 {#8932
      date: 2025-05-17 16:09:33.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747490973 {#8935
      date: 2025-05-17 16:09:33.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8941 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie halte ich die Kurzhanteln korrekt in der Front-Rack-Position?"
  "answer" => "Halte jede Kurzhantel vertikal an der Schulter, mit nach vorne zeigenden Ellenbogen und den Oberarmen parallel zum Boden. Achte auf eine angespannte Körpermitte und eine neutrale Wirbelsäule."
]

App\Twig\Components\Ui\RawFaqComponent {#12058
  +question: "Wie halte ich die Kurzhanteln korrekt in der Front-Rack-Position?"
  +answer: "Halte jede Kurzhantel vertikal an der Schulter, mit nach vorne zeigenden Ellenbogen und den Oberarmen parallel zum Boden. Achte auf eine angespannte Körpermitte und eine neutrale Wirbelsäule."
}

[
  "faq" => App\Entity\Faq {#8945
    -news: Doctrine\ORM\PersistentCollection {#8946 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8948 …}
    #id: 563
    #createdAt: DateTimeImmutable @1747490973 {#8943
      date: 2025-05-17 16:09:33.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747490973 {#8944
      date: 2025-05-17 16:09:33.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8950 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12061
  +faq: App\Entity\Faq {#8945
    -news: Doctrine\ORM\PersistentCollection {#8946 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8948 …}
    #id: 563
    #createdAt: DateTimeImmutable @1747490973 {#8943
      date: 2025-05-17 16:09:33.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747490973 {#8944
      date: 2025-05-17 16:09:33.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8950 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Sind Front-Rack-Ausfallschritte besser als normale Ausfallschritte?"
  "answer" => "Die Front-Rack-Variante erhöht die Aktivierung des Rumpfes und des Oberkörpers, was sie anspruchsvoller macht und die Haltung sowie die Ganzkörperstabilität verbessert."
]

App\Twig\Components\Ui\RawFaqComponent {#12105
  +question: "Sind Front-Rack-Ausfallschritte besser als normale Ausfallschritte?"
  +answer: "Die Front-Rack-Variante erhöht die Aktivierung des Rumpfes und des Oberkörpers, was sie anspruchsvoller macht und die Haltung sowie die Ganzkörperstabilität verbessert."
}

[
  "faq" => App\Entity\Faq {#8954
    -news: Doctrine\ORM\PersistentCollection {#8955 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8957 …}
    #id: 564
    #createdAt: DateTimeImmutable @1747490973 {#8952
      date: 2025-05-17 16:09:33.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747490973 {#8953
      date: 2025-05-17 16:09:33.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8959 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12108
  +faq: App\Entity\Faq {#8954
    -news: Doctrine\ORM\PersistentCollection {#8955 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8957 …}
    #id: 564
    #createdAt: DateTimeImmutable @1747490973 {#8952
      date: 2025-05-17 16:09:33.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747490973 {#8953
      date: 2025-05-17 16:09:33.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8959 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Können Anfänger gehende Front-Rack-Ausfallschritte mit Kurzhanteln ausführen?"
  "answer" => "Da es sich um eine Übung auf mittlerem Niveau handelt, sollten Anfänger zunächst Ausfallschritte mit dem eigenen Körpergewicht oder klassischen Kurzhanteln beherrschen, bevor sie zur Front-Rack-Variante übergehen."
]

App\Twig\Components\Ui\RawFaqComponent {#12152
  +question: "Können Anfänger gehende Front-Rack-Ausfallschritte mit Kurzhanteln ausführen?"
  +answer: "Da es sich um eine Übung auf mittlerem Niveau handelt, sollten Anfänger zunächst Ausfallschritte mit dem eigenen Körpergewicht oder klassischen Kurzhanteln beherrschen, bevor sie zur Front-Rack-Variante übergehen."
}

[
  "faq" => App\Entity\Faq {#9007
    -news: Doctrine\ORM\PersistentCollection {#9008 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9010 …}
    #id: 565
    #createdAt: DateTimeImmutable @1747490973 {#9005
      date: 2025-05-17 16:09:33.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747490973 {#9006
      date: 2025-05-17 16:09:33.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#9012 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12155
  +faq: App\Entity\Faq {#9007
    -news: Doctrine\ORM\PersistentCollection {#9008 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9010 …}
    #id: 565
    #createdAt: DateTimeImmutable @1747490973 {#9005
      date: 2025-05-17 16:09:33.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747490973 {#9006
      date: 2025-05-17 16:09:33.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#9012 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welches Gewicht sollte ich bei Front-Rack-Ausfallschritten mit Kurzhanteln verwenden?"
  "answer" => "Beginne mit leichtem bis mittlerem Gewicht, das dir eine saubere Technik und stabile Ausführung ermöglicht. Steigere das Gewicht schrittweise mit zunehmender Kraft und Kontrolle."
]

App\Twig\Components\Ui\RawFaqComponent {#12199
  +question: "Welches Gewicht sollte ich bei Front-Rack-Ausfallschritten mit Kurzhanteln verwenden?"
  +answer: "Beginne mit leichtem bis mittlerem Gewicht, das dir eine saubere Technik und stabile Ausführung ermöglicht. Steigere das Gewicht schrittweise mit zunehmender Kraft und Kontrolle."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    2
    3
  ]
  "secondaryMuscles" => [
    6
    7
    8
    17
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#12127
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#12210 …}
  +primaryMuscles: [
    2
    3
  ]
  +secondaryMuscles: [
    6
    7
    8
    17
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: false
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#593 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#84 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#12208 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#12209 …}
}

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

App\Twig\Components\Ui\Badge {#13581
  +name: "Quadrizeps"
  +url: "/de/ubungen/muskel/2-quadrizeps"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13633
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13657
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13681
  +name: "Ischio-Beine"
  +url: "/de/ubungen/muskel/7-ischio-beine"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Wadenmuskeln"
  "url" => "/de/ubungen/muskel/8-wadenmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13705
  +name: "Wadenmuskeln"
  +url: "/de/ubungen/muskel/8-wadenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Vorderer Deltoid"
  "url" => "/de/ubungen/muskel/17-vorderer-deltoid"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13729
  +name: "Vorderer Deltoid"
  +url: "/de/ubungen/muskel/17-vorderer-deltoid"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#13491
  +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 {#730 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

[
  "difficulty" => "intermediate"
]

App\Twig\Components\Training\DifficultyBadge {#13762
  +difficulty: "intermediate"
  +small: false
  +link: true
}

[
  "name" => "Hantel"
  "url" => "/de/ubungen/ausstattung/1-hantel"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#13807
  +name: "Hantel"
  +url: "/de/ubungen/ausstattung/1-hantel"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13834
  +name: "Bodybuilding"
  +url: "/de/ubungen/sport/1-bodybuilding"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13858
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13882
  +name: "Crossfit"
  +url: "/de/ubungen/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13906
  +name: "Stärkung"
  +url: "/de/ubungen/kategorie/61-starkung"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Unterer körper"
  "url" => "/de/ubungen/kategorie/68-unterer-korper"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#13930
  +name: "Unterer körper"
  +url: "/de/ubungen/kategorie/68-unterer-korper"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13954
  +name: "Funktionelles training"
  +url: "/de/ubungen/kategorie/77-funktionelles-training"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Bodybuilding"
  "url" => "/de/ubungen/kategorie/79-bodybuilding"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#13978
  +name: "Bodybuilding"
  +url: "/de/ubungen/kategorie/79-bodybuilding"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#13743
  +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 {#730 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

App\Twig\Components\App\LoadingSpinner {#11837
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#14035
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

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

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

App\Twig\Components\Media\Icon {#14072
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d75445b1d?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 {#14108
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d75445b1d?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 {#14146
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +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 {#14179
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Gehende Ausfallschritte Front-Rack mit Kurzhanteln"
  "description" => "Gehende Ausfallschritte mit Kurzhanteln in der Front-Rack-Position sind eine dynamische Unterkörperübung, die Kraft, Gleichgewicht und Koordination vereint. Durch das Halten der Kurzhanteln in Schulterhöhe wird die Rumpfstabilität stärker gefordert als bei klassischen Ausfallschritten. Die Bewegung orientiert sich an der natürlichen menschlichen Fortbewegung und ist in Krafttrainings, CrossFit-Workouts und sportartspezifischen Trainingsprogrammen weit verbreitet. Die Übung eignet sich ideal zur Förderung funktioneller Kraft, insbesondere in den Beinen, und trägt zur Verbesserung der Körperhaltung und Gesamtkoordination bei. Diese Variante ist besonders effektiv zur Entwicklung einseitiger Kraft und zur Stabilisierung des Oberkörpers durch zusätzliche Beanspruchung der Schultern. Da sie ein gewisses Maß an Technik und Mobilität voraussetzt, ist sie als fortgeschrittene Übung einzuordnen. Sie kann sowohl in Zirkeltrainings als auch als isolierte Übung zur Leistungssteigerung und Gleichgewichtsförderung eingesetzt werden."
]

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

App\Twig\Components\App\PageSharer {#14219
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d75445b1d-gehende-ausfallschritte-front-rack-mit-kurzhanteln"
  +title: "Gehende Ausfallschritte Front-Rack mit Kurzhanteln"
  +description: "Gehende Ausfallschritte mit Kurzhanteln in der Front-Rack-Position sind eine dynamische Unterkörperübung, die Kraft, Gleichgewicht und Koordination vereint. Durch das Halten der Kurzhanteln in Schulterhöhe wird die Rumpfstabilität stärker gefordert als bei klassischen Ausfallschritten. Die Bewegung orientiert sich an der natürlichen menschlichen Fortbewegung und ist in Krafttrainings, CrossFit-Workouts und sportartspezifischen Trainingsprogrammen weit verbreitet. Die Übung eignet sich ideal zur Förderung funktioneller Kraft, insbesondere in den Beinen, und trägt zur Verbesserung der Körperhaltung und Gesamtkoordination bei. Diese Variante ist besonders effektiv zur Entwicklung einseitiger Kraft und zur Stabilisierung des Oberkörpers durch zusätzliche Beanspruchung der Schultern. Da sie ein gewisses Maß an Technik und Mobilität voraussetzt, ist sie als fortgeschrittene Übung einzuordnen. Sie kann sowohl in Zirkeltrainings als auch als isolierte Übung zur Leistungssteigerung und Gleichgewichtsförderung eingesetzt werden."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

[
  "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 {#14227
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +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 {#14249
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +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 {#14273
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +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 {#14296
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +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 {#14319
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +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 {#14342
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9601 …}
  +name: "linkedin"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}