Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6820
  -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 {#6867
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#6878
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6929
  -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 {#6944
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#6994
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#7022
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#7038
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#7062
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#7086
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#7110
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#7134
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#7158
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#7182
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#7206
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#7573
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7542
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#7635
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#7636 …}
  -formFactory: Symfony\Component\Form\FormFactory {#7634 …}
}

[
  "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 {#7787
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#7822
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#7852
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#7884
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#7903
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#8013
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#8047
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#8063
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#8087
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#8111
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#8135
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#8159
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#8183
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#8207
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#8231
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#8255
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#8279
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#8324
  +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 {#8314
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7955
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4436
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Glute Bridge"
        "url" => "/en/exercises/group/104-glute-bridge"
      ]
      [
        "label" => "Frog Pump"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#8407
  +items: [
    [
      "label" => "menu.home"
      "url" => "/en/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/en/exercises"
    ]
    [
      "label" => "Glute Bridge"
      "url" => "/en/exercises/group/104-glute-bridge"
    ]
    [
      "label" => "Frog Pump"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4436
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Glute Bridge"
        "url" => "/en/exercises/group/104-glute-bridge"
      ]
      [
        "label" => "Frog Pump"
        "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 {#8437
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#8459
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#8482
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#8525
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4390
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4392 …}
    #credits: Doctrine\ORM\PersistentCollection {#4394 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=-MO3EE3WA3U"
    #id: 2188
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4366 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450707 {#4428
      date: 2024-11-12 23:31:47.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450707 {#4380
      date: 2024-11-12 23:31:47.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "-MO3EE3WA3U"
  }
  "title" => "Frog Pump"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#8612
  +media: App\Entity\Media\MediaVideo {#4390
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4392 …}
    #credits: Doctrine\ORM\PersistentCollection {#4394 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=-MO3EE3WA3U"
    #id: 2188
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4366 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450707 {#4428
      date: 2024-11-12 23:31:47.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450707 {#4380
      date: 2024-11-12 23:31:47.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "-MO3EE3WA3U"
  }
  +title: "Frog Pump"
  +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 {#8628
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#8661
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#8685
  +shareUrl: "https://test.fitmetrics.ch/en/exercise/6733d753d65f2-frog-pump"
  +title: "Frog Pump - Exercise - FitMetrics"
  +description: "The Frog Pump is a glute activation and strengthening exercise designed to target the posterior chain, particularly the gluteus maximus. Unlike traditional bridges, this variation involves pressing the soles of the feet together and letting the knees fall outward, creating external hip rotation. This unique position intensifies glute engagement by minimizing assistance from the hamstrings and lower back. The Frog Pump is commonly used in warm-ups, corrective routines, and hypertrophy training to isolate and strengthen the glutes. Ideal for beginners and advanced trainees alike, it requires no equipment and can be performed virtually anywhere, making it a convenient and effective tool for enhancing lower body strength and stability. Its simplicity and targeted activation make it especially useful for those with sedentary lifestyles or athletes seeking to improve hip function and glute development."
  +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 {#8715
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#8743
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#8768
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#8791
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#8814
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#8837
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#8860
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#8883
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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

App\Twig\Components\Media\Icon {#8914
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1747425379
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Instructions"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Lie on your back with your knees bent and soles of your feet pressed together, allowing your knees to fall outward."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Position your arms by your sides with palms facing down."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Engage your core and press your hips upward, squeezing your glutes at the top."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hold briefly at the top, then lower your hips back to the floor with control."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Repeat the movement for the desired number of repetitions."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technical Tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Keep your feet pressed together throughout the movement."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Avoid arching your lower back—focus on glute contraction."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Ensure your knees remain open and don't collapse inward."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Breathing Tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Inhale before lifting your hips."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Exhale as you thrust your hips upward."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Inhale again as you return to the starting position."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8963
  +title: null
  +data: [
    "time" => 1747425379
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Instructions"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Lie on your back with your knees bent and soles of your feet pressed together, allowing your knees to fall outward."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Position your arms by your sides with palms facing down."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Engage your core and press your hips upward, squeezing your glutes at the top."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hold briefly at the top, then lower your hips back to the floor with control."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Repeat the movement for the desired number of repetitions."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technical Tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Keep your feet pressed together throughout the movement."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Avoid arching your lower back—focus on glute contraction."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Ensure your knees remain open and don't collapse inward."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Breathing Tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Inhale before lifting your hips."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Exhale as you thrust your hips upward."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Inhale again as you return to the starting position."
              "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" => 1747425379
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Avoid if you have recent hip or lower back injuries."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Consult a professional if you experience pain during hip abduction."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9024
  +title: null
  +data: [
    "time" => 1747425379
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Avoid if you have recent hip or lower back injuries."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Consult a professional if you experience pain during hip abduction."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

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

App\Twig\Components\Ad\AdSquareFluid {#9011
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#6204
    -news: Doctrine\ORM\PersistentCollection {#6221 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6219 …}
    #id: 426
    #createdAt: DateTimeImmutable @1747425379 {#6209
      date: 2025-05-16 21:56:19.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747425379 {#6234
      date: 2025-05-16 21:56:19.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#6171 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9068
  +faq: App\Entity\Faq {#6204
    -news: Doctrine\ORM\PersistentCollection {#6221 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6219 …}
    #id: 426
    #createdAt: DateTimeImmutable @1747425379 {#6209
      date: 2025-05-16 21:56:19.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747425379 {#6234
      date: 2025-05-16 21:56:19.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#6171 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "What muscles do frog pumps work best?"
  "answer" => "Frog pumps primarily target the glutes, especially the gluteus maximus, while secondarily engaging the gluteus medius and hamstrings for stability."
]

App\Twig\Components\Ui\RawFaqComponent {#9096
  +question: "What muscles do frog pumps work best?"
  +answer: "Frog pumps primarily target the glutes, especially the gluteus maximus, while secondarily engaging the gluteus medius and hamstrings for stability."
}

[
  "faq" => App\Entity\Faq {#6173
    -news: Doctrine\ORM\PersistentCollection {#6174 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6176 …}
    #id: 427
    #createdAt: DateTimeImmutable @1747425379 {#6169
      date: 2025-05-16 21:56:19.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747425379 {#6172
      date: 2025-05-16 21:56:19.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#6178 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9127
  +faq: App\Entity\Faq {#6173
    -news: Doctrine\ORM\PersistentCollection {#6174 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6176 …}
    #id: 427
    #createdAt: DateTimeImmutable @1747425379 {#6169
      date: 2025-05-16 21:56:19.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747425379 {#6172
      date: 2025-05-16 21:56:19.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#6178 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Is the frog pump good for building glutes?"
  "answer" => "Yes, frog pumps are effective for glute development as they isolate and activate the glutes more directly than standard glute bridges due to the external hip rotation."
]

App\Twig\Components\Ui\RawFaqComponent {#9172
  +question: "Is the frog pump good for building glutes?"
  +answer: "Yes, frog pumps are effective for glute development as they isolate and activate the glutes more directly than standard glute bridges due to the external hip rotation."
}

[
  "faq" => App\Entity\Faq {#6182
    -news: Doctrine\ORM\PersistentCollection {#6183 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6185 …}
    #id: 428
    #createdAt: DateTimeImmutable @1747425379 {#6180
      date: 2025-05-16 21:56:19.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747425379 {#6181
      date: 2025-05-16 21:56:19.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#6187 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9175
  +faq: App\Entity\Faq {#6182
    -news: Doctrine\ORM\PersistentCollection {#6183 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6185 …}
    #id: 428
    #createdAt: DateTimeImmutable @1747425379 {#6180
      date: 2025-05-16 21:56:19.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747425379 {#6181
      date: 2025-05-16 21:56:19.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#6187 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Can I do frog pumps without any equipment?"
  "answer" => "Absolutely, frog pumps are a bodyweight exercise and require no equipment, making them ideal for home workouts or warm-ups."
]

App\Twig\Components\Ui\RawFaqComponent {#9219
  +question: "Can I do frog pumps without any equipment?"
  +answer: "Absolutely, frog pumps are a bodyweight exercise and require no equipment, making them ideal for home workouts or warm-ups."
}

[
  "faq" => App\Entity\Faq {#6191
    -news: Doctrine\ORM\PersistentCollection {#6192 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6194 …}
    #id: 429
    #createdAt: DateTimeImmutable @1747425379 {#6189
      date: 2025-05-16 21:56:19.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747425379 {#6190
      date: 2025-05-16 21:56:19.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#6196 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9222
  +faq: App\Entity\Faq {#6191
    -news: Doctrine\ORM\PersistentCollection {#6192 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6194 …}
    #id: 429
    #createdAt: DateTimeImmutable @1747425379 {#6189
      date: 2025-05-16 21:56:19.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747425379 {#6190
      date: 2025-05-16 21:56:19.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#6196 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "How many reps of frog pumps should I do?"
  "answer" => "Start with 15–20 reps per set for 2–3 sets to effectively activate and strengthen your glutes."
]

App\Twig\Components\Ui\RawFaqComponent {#9266
  +question: "How many reps of frog pumps should I do?"
  +answer: "Start with 15–20 reps per set for 2–3 sets to effectively activate and strengthen your glutes."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    3
  ]
  "secondaryMuscles" => [
    7
    33
    37
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#9194
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#9277 …}
  +primaryMuscles: [
    3
  ]
  +secondaryMuscles: [
    7
    33
    37
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: false
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#9275 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#9276 …}
}

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

App\Twig\Components\Ui\Badge {#10657
  +name: "Glutes"
  +url: "/en/exercises/muscle/3-glutes"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10684
  +name: "Hamstrings"
  +url: "/en/exercises/muscle/7-hamstrings"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10708
  +name: "Gluteus medius"
  +url: "/en/exercises/muscle/33-gluteus-medius"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10732
  +name: "Gluteus maximus"
  +url: "/en/exercises/muscle/37-gluteus-maximus"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#10567
  +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 {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#10765
  +difficulty: "beginner"
  +small: false
  +link: true
}

[
  "name" => "Dumbbell"
  "url" => "/en/exercises/equipment/1-dumbbell"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10810
  +name: "Dumbbell"
  +url: "/en/exercises/equipment/1-dumbbell"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10837
  +name: "Yoga mat"
  +url: "/en/exercises/equipment/17-yoga-mat"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10861
  +name: "Callisthenics"
  +url: "/en/exercises/sport/3-callisthenics"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10885
  +name: "Fitness"
  +url: "/en/exercises/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10909
  +name: "Strengthening"
  +url: "/en/exercises/category/61-strengthening"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10933
  +name: "Lower body"
  +url: "/en/exercises/category/68-lower-body"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#10746
  +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 {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#8950
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10988
  +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 {#11026
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/en/widgets/exercise/preview-6733d753d65f2?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 {#11062
  +route: "https://test.fitmetrics.ch/en/widgets/exercise/preview-6733d753d65f2?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 {#11100
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#11133
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Frog Pump"
  "description" => "The Frog Pump is a glute activation and strengthening exercise designed to target the posterior chain, particularly the gluteus maximus. Unlike traditional bridges, this variation involves pressing the soles of the feet together and letting the knees fall outward, creating external hip rotation. This unique position intensifies glute engagement by minimizing assistance from the hamstrings and lower back. The Frog Pump is commonly used in warm-ups, corrective routines, and hypertrophy training to isolate and strengthen the glutes. Ideal for beginners and advanced trainees alike, it requires no equipment and can be performed virtually anywhere, making it a convenient and effective tool for enhancing lower body strength and stability. Its simplicity and targeted activation make it especially useful for those with sedentary lifestyles or athletes seeking to improve hip function and glute development."
]

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

App\Twig\Components\App\PageSharer {#11173
  +shareUrl: "https://test.fitmetrics.ch/en/exercise/6733d753d65f2-frog-pump"
  +title: "Frog Pump"
  +description: "The Frog Pump is a glute activation and strengthening exercise designed to target the posterior chain, particularly the gluteus maximus. Unlike traditional bridges, this variation involves pressing the soles of the feet together and letting the knees fall outward, creating external hip rotation. This unique position intensifies glute engagement by minimizing assistance from the hamstrings and lower back. The Frog Pump is commonly used in warm-ups, corrective routines, and hypertrophy training to isolate and strengthen the glutes. Ideal for beginners and advanced trainees alike, it requires no equipment and can be performed virtually anywhere, making it a convenient and effective tool for enhancing lower body strength and stability. Its simplicity and targeted activation make it especially useful for those with sedentary lifestyles or athletes seeking to improve hip function and glute development."
  +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 {#11181
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#11203
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#11227
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#11250
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#11273
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#11296
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#11319
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#11342
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#2925 …}
  #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 {#11389
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#11444
  +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 {#11436
  -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 {#11478
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#11510
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#11533
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#11556
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +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 {#11579
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +name: "instagram"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

[
  "class" => "w-[28px] h-[28px]"
]

App\Twig\Components\Media\Icon {#11602
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "tiktok"
  "class" => "w-[29px] h-[29px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[29px] h-[29px]"
]

App\Twig\Components\Media\Icon {#11625
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +name: "tiktok"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "facebook"
  "class" => "w-[19px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[19px] h-[28px]"
]

App\Twig\Components\Media\Icon {#11648
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "youtube"
  "class" => "w-[28px] h-[24px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[24px]"
]

App\Twig\Components\Media\Icon {#11671
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6870 …}
  +name: "youtube"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}