Symfony Profiler

App\Twig\Components\Menu\MainMenu {#9481
  -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 {#9528
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#9539
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#9590
  -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 {#9605
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#9655
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#9683
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#9699
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#9723
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#9747
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#9771
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#9795
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#9819
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#9843
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#9867
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#10196
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#10183
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#10274
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#10275 …}
  -formFactory: Symfony\Component\Form\FormFactory {#10273 …}
}

[
  "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 {#10426
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#10461
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#10491
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#10523
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#10542
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#10652
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#10686
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#10702
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#10726
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#10750
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#10774
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#10798
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#10822
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#10846
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#10870
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#10894
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#10918
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#10963
  +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 {#10953
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#10594
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4497
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Lunge"
        "url" => "/de/ubungen/gruppe/70-lunge"
      ]
      [
        "label" => "Uhr-Ausfallschritt"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#11046
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Lunge"
      "url" => "/de/ubungen/gruppe/70-lunge"
    ]
    [
      "label" => "Uhr-Ausfallschritt"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4497
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Lunge"
        "url" => "/de/ubungen/gruppe/70-lunge"
      ]
      [
        "label" => "Uhr-Ausfallschritt"
        "url" => null
      ]
    ]
  }
}

[
  "name" => "chevron-right"
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

[
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

App\Twig\Components\Media\Icon {#11076
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#11098
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#11121
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#11164
  +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 {#4428
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4430 …}
    #credits: Doctrine\ORM\PersistentCollection {#4432 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=9pxDttYJix4"
    #id: 1425
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4479 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450648 {#4466
      date: 2024-11-12 23:30:48.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450648 {#4418
      date: 2024-11-12 23:30:48.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "9pxDttYJix4"
  }
  "title" => "Uhr-Ausfallschritt"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#11251
  +media: App\Entity\Media\MediaVideo {#4428
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4430 …}
    #credits: Doctrine\ORM\PersistentCollection {#4432 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=9pxDttYJix4"
    #id: 1425
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4479 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450648 {#4466
      date: 2024-11-12 23:30:48.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450648 {#4418
      date: 2024-11-12 23:30:48.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "9pxDttYJix4"
  }
  +title: "Uhr-Ausfallschritt"
  +posterSm: null
  +posterLg: null
  +hasPipButton: true
  +loop: false
  +mute: false
  +showCredits: false
  +creditsTitle: "label.media_video.credits"
  -mediaManager: App\BusinessLogic\Media\Manager\MediaManager {#214 …}
  -appManager: App\BusinessLogic\App\Manager\AppManager {#152 …}
}

[
  "name" => "favorites"
  "class" => "h-4 w-4 stroke-yellow text-transparent"
  "data-front--favorite-target" => "icon"
]

[
  "class" => "h-4 w-4 stroke-yellow text-transparent"
  "data-front--favorite-target" => "icon"
]

App\Twig\Components\Media\Icon {#11267
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#11300
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#11324
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d7182e576-uhr-ausfallschritt?open-account-panel-popup=1"
  +title: "Uhr-Ausfallschritt - Übung - FitMetrics"
  +description: "Der Uhr-Ausfallschritt ist eine dynamische Übung für den Unterkörper, die Kraft, Gleichgewicht und Koordination verbessert. Durch Ausfallschritte in verschiedene Richtungen, entsprechend den Positionen auf einem Zifferblatt, wird die Stabilität herausgefordert und unterschiedliche Muskelfasern in Beinen und Gesäß aktiviert. Diese Bewegungsform eignet sich ideal für Sportlerinnen, Sportler und aktive Personen, die ihre funktionelle Beweglichkeit und Gelenkgesundheit fördern möchten. Die Kombination aus Vorwärts-, Diagonal-, Seiten- und Rückwärtsausfallschritten in einer Einheit ermöglicht ein umfassendes Training des Unterkörpers bei gleichzeitiger Förderung der Körperwahrnehmung und räumlichen Orientierung. Der Uhr-Ausfallschritt ist fester Bestandteil funktioneller Trainingsmethoden und sportartspezifischer Programme, um den Körper auf multidirektionale Bewegungsanforderungen vorzubereiten. Bei regelmäßiger Anwendung trägt die Übung zur Verbesserung der Agilität bei, reduziert das Verletzungsrisiko durch Stärkung der stabilisierenden Muskulatur und fördert eine gleichmäßige Entwicklung der Beinmuskulatur – eine sinnvolle Ergänzung für jedes fortgeschrittene Trainingsprogramm mit Fokus auf Koordination und Variation."
  +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 {#11354
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#11382
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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"
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]

[
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]

App\Twig\Components\Media\Icon {#11407
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#11430
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#11453
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#11476
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#11499
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#11522
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#11553
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1752430909
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
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          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stellen Sie sich aufrecht hin, die Füße hüftbreit auseinander."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Machen Sie einen Ausfallschritt nach vorne in die 12-Uhr-Position."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Kehren Sie in die Ausgangsposition zurück."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Machen Sie einen diagonalen Ausfallschritt zur 2-Uhr-Position und kehren Sie zurück."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führen Sie kontrollierte Ausfallschritte zu jeder 'Uhrzeit' rund um die Uhr aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Beenden Sie die Sequenz auf einem Bein und wechseln Sie dann die Seite."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie den Oberkörper während der gesamten Übung aufrecht."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Das vordere Knie sollte nicht über die Zehenspitzen hinausragen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Aktivieren Sie die Rumpfmuskulatur für Stabilität."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücken Sie sich über die Ferse zurück in die Ausgangsposition."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie ein, wenn Sie in den Ausfallschritt gehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie aus, wenn Sie in die Ausgangsposition zurückkehren."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#11602
  +title: null
  +data: [
    "time" => 1752430909
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stellen Sie sich aufrecht hin, die Füße hüftbreit auseinander."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Machen Sie einen Ausfallschritt nach vorne in die 12-Uhr-Position."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Kehren Sie in die Ausgangsposition zurück."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Machen Sie einen diagonalen Ausfallschritt zur 2-Uhr-Position und kehren Sie zurück."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führen Sie kontrollierte Ausfallschritte zu jeder 'Uhrzeit' rund um die Uhr aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Beenden Sie die Sequenz auf einem Bein und wechseln Sie dann die Seite."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie den Oberkörper während der gesamten Übung aufrecht."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Das vordere Knie sollte nicht über die Zehenspitzen hinausragen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Aktivieren Sie die Rumpfmuskulatur für Stabilität."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücken Sie sich über die Ferse zurück in die Ausgangsposition."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie ein, wenn Sie in den Ausfallschritt gehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie aus, wenn Sie in die Ausgangsposition zurückkehren."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
  "data" => [
    "time" => 1752430909
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Knieverletzungen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hüftverletzungen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Gleichgewichtsstörungen"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#11663
  +title: null
  +data: [
    "time" => 1752430909
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Knieverletzungen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hüftverletzungen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Gleichgewichtsstörungen"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

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

App\Twig\Components\Ad\AdSquareFluid {#11650
  +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 {#8896
    -news: Doctrine\ORM\PersistentCollection {#8913 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8911 …}
    #id: 3474
    #createdAt: DateTimeImmutable @1751817342 {#8901
      date: 2025-07-06 17:55:42.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751817342 {#8926
      date: 2025-07-06 17:55:42.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#8863 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11707
  +faq: App\Entity\Faq {#8896
    -news: Doctrine\ORM\PersistentCollection {#8913 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8911 …}
    #id: 3474
    #createdAt: DateTimeImmutable @1751817342 {#8901
      date: 2025-07-06 17:55:42.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751817342 {#8926
      date: 2025-07-06 17:55:42.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#8863 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Muskeln trainiere ich mit dem Uhr-Ausfallschritt?"
  "answer" => "Der Uhr-Ausfallschritt trainiert primär die Oberschenkelvorderseite und das Gesäß, während auch Adduktoren, hintere Oberschenkel, Waden und die Bauchmuskulatur zur Stabilisierung aktiviert werden."
]

App\Twig\Components\Ui\RawFaqComponent {#11735
  +question: "Welche Muskeln trainiere ich mit dem Uhr-Ausfallschritt?"
  +answer: "Der Uhr-Ausfallschritt trainiert primär die Oberschenkelvorderseite und das Gesäß, während auch Adduktoren, hintere Oberschenkel, Waden und die Bauchmuskulatur zur Stabilisierung aktiviert werden."
}

[
  "faq" => App\Entity\Faq {#8865
    -news: Doctrine\ORM\PersistentCollection {#8866 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8868 …}
    #id: 3475
    #createdAt: DateTimeImmutable @1751817342 {#8861
      date: 2025-07-06 17:55:42.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751817342 {#8864
      date: 2025-07-06 17:55:42.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#8870 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11766
  +faq: App\Entity\Faq {#8865
    -news: Doctrine\ORM\PersistentCollection {#8866 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8868 …}
    #id: 3475
    #createdAt: DateTimeImmutable @1751817342 {#8861
      date: 2025-07-06 17:55:42.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751817342 {#8864
      date: 2025-07-06 17:55:42.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#8870 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie viele Wiederholungen vom Uhr-Ausfallschritt sollte ich machen?"
  "answer" => "Für ein ausgewogenes Beintraining empfehlen sich 1 bis 3 Sätze mit jeweils 10 bis 12 Wiederholungen pro Bein – achten Sie auf kontrollierte Ausführung und vollständigen Bewegungsumfang."
]

App\Twig\Components\Ui\RawFaqComponent {#11811
  +question: "Wie viele Wiederholungen vom Uhr-Ausfallschritt sollte ich machen?"
  +answer: "Für ein ausgewogenes Beintraining empfehlen sich 1 bis 3 Sätze mit jeweils 10 bis 12 Wiederholungen pro Bein – achten Sie auf kontrollierte Ausführung und vollständigen Bewegungsumfang."
}

[
  "faq" => App\Entity\Faq {#8874
    -news: Doctrine\ORM\PersistentCollection {#8875 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8877 …}
    #id: 3476
    #createdAt: DateTimeImmutable @1751817342 {#8872
      date: 2025-07-06 17:55:42.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751817342 {#8873
      date: 2025-07-06 17:55:42.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#8879 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11814
  +faq: App\Entity\Faq {#8874
    -news: Doctrine\ORM\PersistentCollection {#8875 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8877 …}
    #id: 3476
    #createdAt: DateTimeImmutable @1751817342 {#8872
      date: 2025-07-06 17:55:42.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751817342 {#8873
      date: 2025-07-06 17:55:42.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#8879 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Hilft der Uhr-Ausfallschritt meinem Gleichgewicht?"
  "answer" => "Ja, der Uhr-Ausfallschritt verbessert das Gleichgewicht effektiv, da er die stabilisierende Muskulatur fordert und durch Richtungswechsel die Koordination schult."
]

App\Twig\Components\Ui\RawFaqComponent {#11858
  +question: "Hilft der Uhr-Ausfallschritt meinem Gleichgewicht?"
  +answer: "Ja, der Uhr-Ausfallschritt verbessert das Gleichgewicht effektiv, da er die stabilisierende Muskulatur fordert und durch Richtungswechsel die Koordination schult."
}

[
  "faq" => App\Entity\Faq {#8883
    -news: Doctrine\ORM\PersistentCollection {#8884 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8886 …}
    #id: 3477
    #createdAt: DateTimeImmutable @1751817342 {#8881
      date: 2025-07-06 17:55:42.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751817342 {#8882
      date: 2025-07-06 17:55:42.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#8888 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11861
  +faq: App\Entity\Faq {#8883
    -news: Doctrine\ORM\PersistentCollection {#8884 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8886 …}
    #id: 3477
    #createdAt: DateTimeImmutable @1751817342 {#8881
      date: 2025-07-06 17:55:42.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751817342 {#8882
      date: 2025-07-06 17:55:42.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#8888 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Kann ich den Uhr-Ausfallschritt auch mit Gewichten machen?"
  "answer" => "Ja, Sie können den Uhr-Ausfallschritt mit einer Langhantel auf dem Rücken durchführen, um die Intensität zu erhöhen – achten Sie dabei auf korrekte Technik zur Verletzungsprävention."
]

App\Twig\Components\Ui\RawFaqComponent {#11905
  +question: "Kann ich den Uhr-Ausfallschritt auch mit Gewichten machen?"
  +answer: "Ja, Sie können den Uhr-Ausfallschritt mit einer Langhantel auf dem Rücken durchführen, um die Intensität zu erhöhen – achten Sie dabei auf korrekte Technik zur Verletzungsprävention."
}

[
  "faq" => App\Entity\Faq {#8936
    -news: Doctrine\ORM\PersistentCollection {#8937 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8939 …}
    #id: 3478
    #createdAt: DateTimeImmutable @1751817342 {#8934
      date: 2025-07-06 17:55:42.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751817342 {#8935
      date: 2025-07-06 17:55:42.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#8941 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11908
  +faq: App\Entity\Faq {#8936
    -news: Doctrine\ORM\PersistentCollection {#8937 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8939 …}
    #id: 3478
    #createdAt: DateTimeImmutable @1751817342 {#8934
      date: 2025-07-06 17:55:42.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751817342 {#8935
      date: 2025-07-06 17:55:42.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#8941 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Was ist der Unterschied zwischen dem Uhr-Ausfallschritt und einem normalen Ausfallschritt?"
  "answer" => "Im Gegensatz zum klassischen Ausfallschritt, der in nur eine Richtung erfolgt, beinhaltet der Uhr-Ausfallschritt Bewegungen in mehrere Richtungen und verbessert dadurch die funktionelle Beweglichkeit und das Gleichgewicht."
]

App\Twig\Components\Ui\RawFaqComponent {#11952
  +question: "Was ist der Unterschied zwischen dem Uhr-Ausfallschritt und einem normalen Ausfallschritt?"
  +answer: "Im Gegensatz zum klassischen Ausfallschritt, der in nur eine Richtung erfolgt, beinhaltet der Uhr-Ausfallschritt Bewegungen in mehrere Richtungen und verbessert dadurch die funktionelle Beweglichkeit und das Gleichgewicht."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    2
    3
  ]
  "secondaryMuscles" => [
    4
    6
    7
    8
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#11880
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#11963 …}
  +primaryMuscles: [
    2
    3
  ]
  +secondaryMuscles: [
    4
    6
    7
    8
  ]
  +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 {#11961 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#11962 …}
}

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

App\Twig\Components\Ui\Badge {#13232
  +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 {#13284
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Adduktoren"
  "url" => "/de/ubungen/muskel/4-adduktoren"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13308
  +name: "Adduktoren"
  +url: "/de/ubungen/muskel/4-adduktoren"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13332
  +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 {#13356
  +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 {#13380
  +name: "Wadenmuskeln"
  +url: "/de/ubungen/muskel/8-wadenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#13142
  +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" => "intermediate"
]

App\Twig\Components\Training\DifficultyBadge {#13413
  +difficulty: "intermediate"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#13444
  +name: "Komplex"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Ohne material"
  "url" => "/de/ubungen/ausstattung/29-ohne-material"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#13484
  +name: "Ohne material"
  +url: "/de/ubungen/ausstattung/29-ohne-material"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13508
  +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 {#13532
  +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 {#13556
  +name: "Crossfit"
  +url: "/de/ubungen/sport/7-crossfit"
  +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 {#13580
  +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 {#13604
  +name: "Funktionelles training"
  +url: "/de/ubungen/kategorie/77-funktionelles-training"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Gleichgewicht und stabilität"
  "url" => "/de/ubungen/kategorie/78-gleichgewicht-und-stabilitat"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#13628
  +name: "Gleichgewicht und stabilität"
  +url: "/de/ubungen/kategorie/78-gleichgewicht-und-stabilitat"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#13394
  +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 {#11589
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#13679
  +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 {#13719
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d7182e576?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 {#13755
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d7182e576?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 {#13793
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#13826
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Uhr-Ausfallschritt"
  "description" => "Der Uhr-Ausfallschritt ist eine dynamische Übung für den Unterkörper, die Kraft, Gleichgewicht und Koordination verbessert. Durch Ausfallschritte in verschiedene Richtungen, entsprechend den Positionen auf einem Zifferblatt, wird die Stabilität herausgefordert und unterschiedliche Muskelfasern in Beinen und Gesäß aktiviert. Diese Bewegungsform eignet sich ideal für Sportlerinnen, Sportler und aktive Personen, die ihre funktionelle Beweglichkeit und Gelenkgesundheit fördern möchten. Die Kombination aus Vorwärts-, Diagonal-, Seiten- und Rückwärtsausfallschritten in einer Einheit ermöglicht ein umfassendes Training des Unterkörpers bei gleichzeitiger Förderung der Körperwahrnehmung und räumlichen Orientierung. Der Uhr-Ausfallschritt ist fester Bestandteil funktioneller Trainingsmethoden und sportartspezifischer Programme, um den Körper auf multidirektionale Bewegungsanforderungen vorzubereiten. Bei regelmäßiger Anwendung trägt die Übung zur Verbesserung der Agilität bei, reduziert das Verletzungsrisiko durch Stärkung der stabilisierenden Muskulatur und fördert eine gleichmäßige Entwicklung der Beinmuskulatur – eine sinnvolle Ergänzung für jedes fortgeschrittene Trainingsprogramm mit Fokus auf Koordination und Variation."
]

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

App\Twig\Components\App\PageSharer {#13866
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d7182e576-uhr-ausfallschritt?open-account-panel-popup=1"
  +title: "Uhr-Ausfallschritt"
  +description: "Der Uhr-Ausfallschritt ist eine dynamische Übung für den Unterkörper, die Kraft, Gleichgewicht und Koordination verbessert. Durch Ausfallschritte in verschiedene Richtungen, entsprechend den Positionen auf einem Zifferblatt, wird die Stabilität herausgefordert und unterschiedliche Muskelfasern in Beinen und Gesäß aktiviert. Diese Bewegungsform eignet sich ideal für Sportlerinnen, Sportler und aktive Personen, die ihre funktionelle Beweglichkeit und Gelenkgesundheit fördern möchten. Die Kombination aus Vorwärts-, Diagonal-, Seiten- und Rückwärtsausfallschritten in einer Einheit ermöglicht ein umfassendes Training des Unterkörpers bei gleichzeitiger Förderung der Körperwahrnehmung und räumlichen Orientierung. Der Uhr-Ausfallschritt ist fester Bestandteil funktioneller Trainingsmethoden und sportartspezifischer Programme, um den Körper auf multidirektionale Bewegungsanforderungen vorzubereiten. Bei regelmäßiger Anwendung trägt die Übung zur Verbesserung der Agilität bei, reduziert das Verletzungsrisiko durch Stärkung der stabilisierenden Muskulatur und fördert eine gleichmäßige Entwicklung der Beinmuskulatur – eine sinnvolle Ergänzung für jedes fortgeschrittene Trainingsprogramm mit Fokus auf Koordination und Variation."
  +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 {#13874
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#13896
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#13920
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#13943
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#13966
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#13989
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#14012
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#14035
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#14082
  +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 {#14137
  +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 {#14129
  -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 {#14171
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#14203
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#14226
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#14249
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#14272
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +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 {#14295
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9531 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}