Symfony Profiler

App\Twig\Components\Menu\MainMenu {#7242
  -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 {#7289
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#7300
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7351
  -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 {#7366
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#7416
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#7444
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#7460
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#7484
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#7508
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#7532
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#7556
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#7580
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#7604
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#7628
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8001
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7956
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#8086
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#8087 …}
  -formFactory: Symfony\Component\Form\FormFactory {#8085 …}
}

[
  "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 {#8238
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8273
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8303
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8335
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8354
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8464
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8498
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8514
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8538
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8562
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8586
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8610
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8634
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8658
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8682
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8706
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8730
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#8775
  +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 {#8765
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#8406
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4535
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Planke"
        "url" => "/de/ubungen/gruppe/45-planke"
      ]
      [
        "label" => "Gewichtete Planke"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#8858
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Planke"
      "url" => "/de/ubungen/gruppe/45-planke"
    ]
    [
      "label" => "Gewichtete Planke"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4535
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Planke"
        "url" => "/de/ubungen/gruppe/45-planke"
      ]
      [
        "label" => "Gewichtete Planke"
        "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 {#8888
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8910
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8933
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#8976
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4466
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4468 …}
    #credits: Doctrine\ORM\PersistentCollection {#4470 …}
    -source: "youtube"
    -zone: "how_to"
    -urlExternal: null
    #id: 2600
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4517 …}
    #newTranslations: Doctrine\Common\Collections\ArrayCollection {#9049 …}
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1751508029 {#4504
      date: 2025-07-03 04:00:29.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751625447 {#4456
      date: 2025-07-04 12:37:27.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#2753 …}
    -duration: null
    -format: null
    -startTime: 6
    -endTime: null
    -youtubeId: "H88Ip-MUWn0"
  }
  "title" => "Comment faire : plank weighted"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#9055
  +media: App\Entity\Media\MediaVideo {#4466
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4468 …}
    #credits: Doctrine\ORM\PersistentCollection {#4470 …}
    -source: "youtube"
    -zone: "how_to"
    -urlExternal: null
    #id: 2600
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4517 …}
    #newTranslations: Doctrine\Common\Collections\ArrayCollection {#9049 …}
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1751508029 {#4504
      date: 2025-07-03 04:00:29.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751625447 {#4456
      date: 2025-07-04 12:37:27.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#2753 …}
    -duration: null
    -format: null
    -startTime: 6
    -endTime: null
    -youtubeId: "H88Ip-MUWn0"
  }
  +title: "Comment faire : plank weighted"
  +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 {#9086
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#9119
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#9143
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/68655d21a0252-gewichtete-planke"
  +title: "Gewichtete Planke - Übung - FitMetrics"
  +description: "Die gewichtete Planke ist eine effektive Übung zur Stärkung der Körpermitte, die die klassische Planke durch externe Belastung intensiviert. Durch das Platzieren einer Gewichtsscheibe auf dem oberen Rücken in Unterarmplankenposition wird die Rumpfstabilität, Kraft und muskuläre Ausdauer gesteigert. Diese Übung eignet sich besonders für Athleten, die ihre Fähigkeit zur Rumpfspannung für komplexe Hebeübungen und funktionelles Training verbessern möchten. Sie trainiert nicht nur die Bauchmuskulatur, sondern aktiviert auch Schultern, Trizeps und unteren Rücken, um eine starke und stabile Haltung zu bewahren. Die gewichtete Planke fördert eine aufrechte Körperhaltung, kann das Risiko von Rückenverletzungen senken und verbessert die Ausdauer der Körpermitte, die für fortgeschrittenes Krafttraining und Calisthenics erforderlich ist. Sie ist ideal für fortgeschrittene Sportler, die die Standardplanke beherrschen und ihre Rumpfkraft gezielt weiterentwickeln möchten."
  +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 {#9173
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#9201
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#9226
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#9249
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#9272
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#9295
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#9318
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#9341
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#9372
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1751628429
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Lege eine Yogamatte auf den Boden und nimm die Unterarmplanke ein."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bitte einen Partner, eine Gewichtsscheibe vorsichtig mittig auf deinem oberen Rücken zu platzieren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte deine Ellbogen unter den Schultern, spanne die Körpermitte an und bilde eine gerade Linie von Kopf bis Fersen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte die Position für die angestrebte Dauer, ohne dass die Hüfte absinkt oder sich hebt."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Spanne Gesäß und Quadrizeps an, um die Planke zu stabilisieren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte deinen Nacken neutral, indem du leicht vor dir auf den Boden schaust."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achte auf eine gleichmäßige Gewichtsverteilung auf beide Unterarme."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme während der gesamten Haltephase ruhig und tief."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeide es, den Atem anzuhalten; atme ruhig aus, um die Rumpfspannung zu halten."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9421
  +title: null
  +data: [
    "time" => 1751628429
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Lege eine Yogamatte auf den Boden und nimm die Unterarmplanke ein."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bitte einen Partner, eine Gewichtsscheibe vorsichtig mittig auf deinem oberen Rücken zu platzieren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte deine Ellbogen unter den Schultern, spanne die Körpermitte an und bilde eine gerade Linie von Kopf bis Fersen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte die Position für die angestrebte Dauer, ohne dass die Hüfte absinkt oder sich hebt."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Spanne Gesäß und Quadrizeps an, um die Planke zu stabilisieren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte deinen Nacken neutral, indem du leicht vor dir auf den Boden schaust."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achte auf eine gleichmäßige Gewichtsverteilung auf beide Unterarme."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme während der gesamten Haltephase ruhig und tief."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeide es, den Atem anzuhalten; atme ruhig aus, um die Rumpfspannung zu halten."
              "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" => 1751628429
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Schmerzen oder Verletzungen im unteren Rücken"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schulterimpingement oder -instabilität"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Kürzlich erfolgte Bauchoperation"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9482
  +title: null
  +data: [
    "time" => 1751628429
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Schmerzen oder Verletzungen im unteren Rücken"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schulterimpingement oder -instabilität"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Kürzlich erfolgte Bauchoperation"
              "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 {#9469
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#6658
    -news: Doctrine\ORM\PersistentCollection {#6675 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6673 …}
    #id: 3376
    #createdAt: DateTimeImmutable @1751625517 {#6663
      date: 2025-07-04 12:38:37.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751625517 {#6688
      date: 2025-07-04 12:38:37.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6625 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9526
  +faq: App\Entity\Faq {#6658
    -news: Doctrine\ORM\PersistentCollection {#6675 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6673 …}
    #id: 3376
    #createdAt: DateTimeImmutable @1751625517 {#6663
      date: 2025-07-04 12:38:37.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751625517 {#6688
      date: 2025-07-04 12:38:37.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6625 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie lange sollte ich eine gewichtete Planke halten, um optimale Ergebnisse zu erzielen?"
  "answer" => "Für optimale Ergebnisse halte die gewichtete Planke 20 bis 60 Sekunden, je nach deiner Rumpfkraft und deinen Trainingszielen. Achte dabei stets auf eine saubere Technik, um maximale Effektivität und Verletzungsprävention zu gewährleisten."
]

App\Twig\Components\Ui\RawFaqComponent {#9554
  +question: "Wie lange sollte ich eine gewichtete Planke halten, um optimale Ergebnisse zu erzielen?"
  +answer: "Für optimale Ergebnisse halte die gewichtete Planke 20 bis 60 Sekunden, je nach deiner Rumpfkraft und deinen Trainingszielen. Achte dabei stets auf eine saubere Technik, um maximale Effektivität und Verletzungsprävention zu gewährleisten."
}

[
  "faq" => App\Entity\Faq {#6627
    -news: Doctrine\ORM\PersistentCollection {#6628 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6630 …}
    #id: 3377
    #createdAt: DateTimeImmutable @1751625517 {#6623
      date: 2025-07-04 12:38:37.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751625517 {#6626
      date: 2025-07-04 12:38:37.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6632 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9585
  +faq: App\Entity\Faq {#6627
    -news: Doctrine\ORM\PersistentCollection {#6628 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6630 …}
    #id: 3377
    #createdAt: DateTimeImmutable @1751625517 {#6623
      date: 2025-07-04 12:38:37.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751625517 {#6626
      date: 2025-07-04 12:38:37.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6632 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist die gewichtete Planke besser als die normale Planke, um die Rumpfmuskulatur zu stärken?"
  "answer" => "Ja, die gewichtete Planke ist effektiver als die normale Planke zur Kräftigung der Körpermitte, da der zusätzliche Widerstand deine Rumpfmuskeln stärker beansprucht, um den Körper stabil zu halten."
]

App\Twig\Components\Ui\RawFaqComponent {#9630
  +question: "Ist die gewichtete Planke besser als die normale Planke, um die Rumpfmuskulatur zu stärken?"
  +answer: "Ja, die gewichtete Planke ist effektiver als die normale Planke zur Kräftigung der Körpermitte, da der zusätzliche Widerstand deine Rumpfmuskeln stärker beansprucht, um den Körper stabil zu halten."
}

[
  "faq" => App\Entity\Faq {#6636
    -news: Doctrine\ORM\PersistentCollection {#6637 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6639 …}
    #id: 3378
    #createdAt: DateTimeImmutable @1751625517 {#6634
      date: 2025-07-04 12:38:37.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751625517 {#6635
      date: 2025-07-04 12:38:37.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6641 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9633
  +faq: App\Entity\Faq {#6636
    -news: Doctrine\ORM\PersistentCollection {#6637 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6639 …}
    #id: 3378
    #createdAt: DateTimeImmutable @1751625517 {#6634
      date: 2025-07-04 12:38:37.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751625517 {#6635
      date: 2025-07-04 12:38:37.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6641 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Kann ich eine gewichtete Planke ohne Partner ausführen, um die Gewichtsscheibe zu platzieren?"
  "answer" => "Es ist sicherer, wenn ein Partner die Gewichtsscheibe platziert und entfernt, um Rückenbelastungen oder Verletzungen zu vermeiden. Falls du jedoch erfahren bist und ein leichtes bis moderates Gewicht verwendest, kannst du sie vorsichtig selbst in Rückenlage positionieren."
]

App\Twig\Components\Ui\RawFaqComponent {#9677
  +question: "Kann ich eine gewichtete Planke ohne Partner ausführen, um die Gewichtsscheibe zu platzieren?"
  +answer: "Es ist sicherer, wenn ein Partner die Gewichtsscheibe platziert und entfernt, um Rückenbelastungen oder Verletzungen zu vermeiden. Falls du jedoch erfahren bist und ein leichtes bis moderates Gewicht verwendest, kannst du sie vorsichtig selbst in Rückenlage positionieren."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    6
  ]
  "secondaryMuscles" => [
    5
    10
    15
    28
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#9605
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#9688 …}
  +primaryMuscles: [
    6
  ]
  +secondaryMuscles: [
    5
    10
    15
    28
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: true
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#9686 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#9687 …}
}

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

App\Twig\Components\Ui\Badge {#11025
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Lendenwirbelsäule"
  "url" => "/de/ubungen/muskel/5-lendenwirbels%C3%A4ule"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11077
  +name: "Lendenwirbelsäule"
  +url: "/de/ubungen/muskel/5-lendenwirbels%C3%A4ule"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Trizeps"
  "url" => "/de/ubungen/muskel/10-trizeps"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11101
  +name: "Trizeps"
  +url: "/de/ubungen/muskel/10-trizeps"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Schräge Bauchmuskeln"
  "url" => "/de/ubungen/muskel/15-schr%C3%A4ge-bauchmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11125
  +name: "Schräge Bauchmuskeln"
  +url: "/de/ubungen/muskel/15-schr%C3%A4ge-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Schultern"
  "url" => "/de/ubungen/muskel/28-schultern"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11149
  +name: "Schultern"
  +url: "/de/ubungen/muskel/28-schultern"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#10997
  +includeScript: true
  +labelClass: null
  +containerClass: "max-h-[300px] max-w-[300px]"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "intermediate"
]

App\Twig\Components\Training\DifficultyBadge {#11182
  +difficulty: "intermediate"
  +small: false
  +link: true
}

[
  "name" => "Gewichtsscheibe"
  "url" => "/de/ubungen/ausstattung/3-gewichtsscheibe"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11227
  +name: "Gewichtsscheibe"
  +url: "/de/ubungen/ausstattung/3-gewichtsscheibe"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Fitnessmatte"
  "url" => "/de/ubungen/ausstattung/17-fitnessmatte"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11254
  +name: "Fitnessmatte"
  +url: "/de/ubungen/ausstattung/17-fitnessmatte"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Callisthenia"
  "url" => "/de/ubungen/sport/3-callisthenia"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11278
  +name: "Callisthenia"
  +url: "/de/ubungen/sport/3-callisthenia"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11302
  +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 {#11326
  +name: "Crossfit"
  +url: "/de/ubungen/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11350
  +name: "Stärkung"
  +url: "/de/ubungen/kategorie/61-starkung"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Rumpftraining"
  "url" => "/de/ubungen/kategorie/74-rumpftraining"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11374
  +name: "Rumpftraining"
  +url: "/de/ubungen/kategorie/74-rumpftraining"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Isometrisches training"
  "url" => "/de/ubungen/kategorie/76-isometrisches-training"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11398
  +name: "Isometrisches training"
  +url: "/de/ubungen/kategorie/76-isometrisches-training"
  +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 {#11422
  +name: "Funktionelles training"
  +url: "/de/ubungen/kategorie/77-funktionelles-training"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#11163
  +includeScript: true
  +labelClass: null
  +containerClass: "hidden lg:flex items-center justify-center my-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#9408
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#11474
  +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 {#11514
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-68655d21a0252?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 {#11550
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-68655d21a0252?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 {#11588
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#11621
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Gewichtete Planke"
  "description" => "Die gewichtete Planke ist eine effektive Übung zur Stärkung der Körpermitte, die die klassische Planke durch externe Belastung intensiviert. Durch das Platzieren einer Gewichtsscheibe auf dem oberen Rücken in Unterarmplankenposition wird die Rumpfstabilität, Kraft und muskuläre Ausdauer gesteigert. Diese Übung eignet sich besonders für Athleten, die ihre Fähigkeit zur Rumpfspannung für komplexe Hebeübungen und funktionelles Training verbessern möchten. Sie trainiert nicht nur die Bauchmuskulatur, sondern aktiviert auch Schultern, Trizeps und unteren Rücken, um eine starke und stabile Haltung zu bewahren. Die gewichtete Planke fördert eine aufrechte Körperhaltung, kann das Risiko von Rückenverletzungen senken und verbessert die Ausdauer der Körpermitte, die für fortgeschrittenes Krafttraining und Calisthenics erforderlich ist. Sie ist ideal für fortgeschrittene Sportler, die die Standardplanke beherrschen und ihre Rumpfkraft gezielt weiterentwickeln möchten."
]

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

App\Twig\Components\App\PageSharer {#11661
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/68655d21a0252-gewichtete-planke"
  +title: "Gewichtete Planke"
  +description: "Die gewichtete Planke ist eine effektive Übung zur Stärkung der Körpermitte, die die klassische Planke durch externe Belastung intensiviert. Durch das Platzieren einer Gewichtsscheibe auf dem oberen Rücken in Unterarmplankenposition wird die Rumpfstabilität, Kraft und muskuläre Ausdauer gesteigert. Diese Übung eignet sich besonders für Athleten, die ihre Fähigkeit zur Rumpfspannung für komplexe Hebeübungen und funktionelles Training verbessern möchten. Sie trainiert nicht nur die Bauchmuskulatur, sondern aktiviert auch Schultern, Trizeps und unteren Rücken, um eine starke und stabile Haltung zu bewahren. Die gewichtete Planke fördert eine aufrechte Körperhaltung, kann das Risiko von Rückenverletzungen senken und verbessert die Ausdauer der Körpermitte, die für fortgeschrittenes Krafttraining und Calisthenics erforderlich ist. Sie ist ideal für fortgeschrittene Sportler, die die Standardplanke beherrschen und ihre Rumpfkraft gezielt weiterentwickeln möchten."
  +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 {#11669
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#11691
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#11715
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#11738
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#11761
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#11784
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#11807
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#11830
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

App\Twig\Components\Ad\AdWideSkyscraper {#719
  +includeScript: true
  +labelClass: null
  +containerClass: ""
  +adClass: null
  +showBgColor: false
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
  +right: true
  +left: true
}

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

App\Twig\Components\Ad\AdHorizontalFluid {#11877
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#11932
  +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 {#11924
  -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 {#5602
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#6426
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#7658
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8461
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#9944
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#10623
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#11263
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#11962
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#11985
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +name: "youtube"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}