Symfony Profiler

App\Twig\Components\Menu\MainMenu {#7523
  -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 {#7570
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#7581
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7632
  -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 {#7647
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#7697
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#7725
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#7741
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#7765
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#7789
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#7813
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#7837
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#7861
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#7885
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#7909
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8266
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#8253
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#8344
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#8345 …}
  -formFactory: Symfony\Component\Form\FormFactory {#8343 …}
}

[
  "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 {#8496
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8531
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8561
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8593
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8612
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8722
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8756
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8772
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8796
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8820
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8844
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8868
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8892
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8916
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8940
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8964
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8988
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#9033
  +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 {#9023
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#8664
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4562
    -items: [
      [
        "label" => "menu.home"
        "url" => "/fr/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/fr/exercices"
      ]
      [
        "label" => "Planche"
        "url" => "/fr/exercices/groupe/45-planche"
      ]
      [
        "label" => "Planche ours"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#9116
  +items: [
    [
      "label" => "menu.home"
      "url" => "/fr/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/fr/exercices"
    ]
    [
      "label" => "Planche"
      "url" => "/fr/exercices/groupe/45-planche"
    ]
    [
      "label" => "Planche ours"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4562
    -items: [
      [
        "label" => "menu.home"
        "url" => "/fr/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/fr/exercices"
      ]
      [
        "label" => "Planche"
        "url" => "/fr/exercices/groupe/45-planche"
      ]
      [
        "label" => "Planche ours"
        "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 {#9146
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#9168
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#9191
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#9234
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2933 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4493
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4495 …}
    #credits: Doctrine\ORM\PersistentCollection {#4497 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2649
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4544 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1752664121 {#4531
      date: 2025-07-16 13:08:41.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752668008 {#4483
      date: 2025-07-16 14:13:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "JNa35cNpJhA"
  }
  "title" => "Planche ours"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#9321
  +media: App\Entity\Media\MediaVideo {#4493
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4495 …}
    #credits: Doctrine\ORM\PersistentCollection {#4497 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2649
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4544 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1752664121 {#4531
      date: 2025-07-16 13:08:41.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752668008 {#4483
      date: 2025-07-16 14:13:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "JNa35cNpJhA"
  }
  +title: "Planche ours"
  +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 {#9337
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#9370
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#9394
  +shareUrl: "https://test.fitmetrics.ch/fr/exercice/687786d471e5e-planche-ours"
  +title: "Planche ours - Exercice - FitMetrics"
  +description: "La planche ours est un exercice de gainage statique qui améliore l'endurance, la force et l'équilibre en utilisant uniquement le poids du corps. Réalisée en position quadrupède avec les genoux légèrement surélevés du sol, cette posture engage intensément la sangle abdominale tout en sollicitant les épaules, le dos, les fessiers et les jambes. Idéale pour renforcer la stabilité fonctionnelle du tronc, elle favorise une bonne posture et un meilleur contrôle du bassin. Contrairement à la planche classique, la position fléchie des genoux accroît l’instabilité et intensifie le travail musculaire en mobilisant plusieurs articulations simultanément. Cet exercice est particulièrement recommandé pour développer la coordination corporelle globale et la conscience posturale. Accessible dès un niveau intermédiaire, la planche ours s’intègre facilement dans un échauffement, un circuit de renforcement musculaire ou une routine de mobilité, sans matériel nécessaire."
  +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 {#9424
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#9452
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#9477
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#9500
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#9523
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#9546
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#9569
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#9592
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#9623
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1752682619131
    "blocks" => [
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        "id" => "c1aJo3Z0jF"
        "type" => "header"
        "data" => [
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          "level" => 2
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      [
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        "type" => "list"
        "data" => [
          "style" => "ordered"
          "meta" => [
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          "items" => [
            [
              "content" => "Commencez à quatre pattes, les mains sous les épaules et les genoux sous les hanches."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Rentrez les orteils et soulevez les genoux à environ 5 cm du sol."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Gardez le dos plat, la sangle abdominale engagée et les hanches alignées."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Maintenez cette position sans laisser les genoux toucher le sol."
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      [
        "id" => "iOTzlh11p1"
        "type" => "header"
        "data" => [
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      [
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        "type" => "list"
        "data" => [
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          "meta" => []
          "items" => [
            [
              "content" => "Maintenez une colonne vertébrale neutre tout au long de l'exercice."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Gardez les épaules bien au-dessus des poignets."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Évitez de creuser ou de monter les hanches."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Contractez activement les abdominaux, les fessiers et les quadriceps."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
      [
        "id" => "84LyoNhOpS"
        "type" => "header"
        "data" => [
          "text" => "Conseils de respiration"
          "level" => 2
        ]
      ]
      [
        "id" => "UVs1g7uDjZ"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Inspirez profondément avant de soulever les genoux."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Expirez lentement et régulièrement pendant la tenue."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Gardez une respiration contrôlée pour favoriser l'engagement du tronc."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9672
  +title: null
  +data: [
    "time" => 1752682619131
    "blocks" => [
      [
        "id" => "c1aJo3Z0jF"
        "type" => "header"
        "data" => [
          "text" => "Instructions"
          "level" => 2
        ]
      ]
      [
        "id" => "_Bu0cbb1s3"
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "meta" => [
            "counterType" => "numeric"
          ]
          "items" => [
            [
              "content" => "Commencez à quatre pattes, les mains sous les épaules et les genoux sous les hanches."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Rentrez les orteils et soulevez les genoux à environ 5 cm du sol."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Gardez le dos plat, la sangle abdominale engagée et les hanches alignées."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Maintenez cette position sans laisser les genoux toucher le sol."
              "meta" => []
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      [
        "id" => "iOTzlh11p1"
        "type" => "header"
        "data" => [
          "text" => "Conseils techniques"
          "level" => 2
        ]
      ]
      [
        "id" => "qYGhZW3Txd"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Maintenez une colonne vertébrale neutre tout au long de l'exercice."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Gardez les épaules bien au-dessus des poignets."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Évitez de creuser ou de monter les hanches."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Contractez activement les abdominaux, les fessiers et les quadriceps."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
      [
        "id" => "84LyoNhOpS"
        "type" => "header"
        "data" => [
          "text" => "Conseils de respiration"
          "level" => 2
        ]
      ]
      [
        "id" => "UVs1g7uDjZ"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Inspirez profondément avant de soulever les genoux."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Expirez lentement et régulièrement pendant la tenue."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Gardez une respiration contrôlée pour favoriser l'engagement du tronc."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
  +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" => 1752682619131
    "blocks" => [
      [
        "id" => "ihpSucpC3P"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Douleurs lombaires"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Blessures aux poignets"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Instabilité de l'épaule"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Période post-partum sans autorisation médicale"
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9733
  +title: null
  +data: [
    "time" => 1752682619131
    "blocks" => [
      [
        "id" => "ihpSucpC3P"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Douleurs lombaires"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Blessures aux poignets"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Instabilité de l'épaule"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Période post-partum sans autorisation médicale"
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
  +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 {#9720
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2933 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#6894
    -news: Doctrine\ORM\PersistentCollection {#6911 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6909 …}
    #id: 4135
    #createdAt: DateTimeImmutable @1752669776 {#6899
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752669776 {#6924
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    #translations: Doctrine\ORM\PersistentCollection {#6861 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9777
  +faq: App\Entity\Faq {#6894
    -news: Doctrine\ORM\PersistentCollection {#6911 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6909 …}
    #id: 4135
    #createdAt: DateTimeImmutable @1752669776 {#6899
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752669776 {#6924
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    #translations: Doctrine\ORM\PersistentCollection {#6861 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Quels muscles travaille principalement la planche ours ?"
  "answer" => "La planche ours sollicite principalement les muscles abdominaux, notamment le grand droit et les obliques, ainsi que les épaules, le dos, les fessiers et les quadriceps pour la stabilité."
]

App\Twig\Components\Ui\RawFaqComponent {#9805
  +question: "Quels muscles travaille principalement la planche ours ?"
  +answer: "La planche ours sollicite principalement les muscles abdominaux, notamment le grand droit et les obliques, ainsi que les épaules, le dos, les fessiers et les quadriceps pour la stabilité."
}

[
  "faq" => App\Entity\Faq {#6863
    -news: Doctrine\ORM\PersistentCollection {#6864 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6866 …}
    #id: 4136
    #createdAt: DateTimeImmutable @1752669776 {#6859
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752669776 {#6862
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    #translations: Doctrine\ORM\PersistentCollection {#6868 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9836
  +faq: App\Entity\Faq {#6863
    -news: Doctrine\ORM\PersistentCollection {#6864 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6866 …}
    #id: 4136
    #createdAt: DateTimeImmutable @1752669776 {#6859
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752669776 {#6862
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    #translations: Doctrine\ORM\PersistentCollection {#6868 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Combien de temps faut-il tenir la planche ours pour être efficace ?"
  "answer" => "Visez une tenue de 20 à 60 secondes par série, en fonction de votre niveau, en veillant à maintenir une posture parfaite tout au long de l’exercice."
]

App\Twig\Components\Ui\RawFaqComponent {#9881
  +question: "Combien de temps faut-il tenir la planche ours pour être efficace ?"
  +answer: "Visez une tenue de 20 à 60 secondes par série, en fonction de votre niveau, en veillant à maintenir une posture parfaite tout au long de l’exercice."
}

[
  "faq" => App\Entity\Faq {#6872
    -news: Doctrine\ORM\PersistentCollection {#6873 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6875 …}
    #id: 4137
    #createdAt: DateTimeImmutable @1752669776 {#6870
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752669776 {#6871
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    #translations: Doctrine\ORM\PersistentCollection {#6877 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9884
  +faq: App\Entity\Faq {#6872
    -news: Doctrine\ORM\PersistentCollection {#6873 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6875 …}
    #id: 4137
    #createdAt: DateTimeImmutable @1752669776 {#6870
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752669776 {#6871
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    #translations: Doctrine\ORM\PersistentCollection {#6877 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "La planche ours est-elle plus efficace que la planche classique ?"
  "answer" => "Oui, la planche ours représente un défi supplémentaire grâce aux genoux fléchis et à l’instabilité accrue, ce qui renforce plus intensément les muscles profonds du tronc et l'équilibre."
]

App\Twig\Components\Ui\RawFaqComponent {#9928
  +question: "La planche ours est-elle plus efficace que la planche classique ?"
  +answer: "Oui, la planche ours représente un défi supplémentaire grâce aux genoux fléchis et à l’instabilité accrue, ce qui renforce plus intensément les muscles profonds du tronc et l'équilibre."
}

[
  "faq" => App\Entity\Faq {#6881
    -news: Doctrine\ORM\PersistentCollection {#6882 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6884 …}
    #id: 4138
    #createdAt: DateTimeImmutable @1752669776 {#6879
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752669776 {#6880
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    #translations: Doctrine\ORM\PersistentCollection {#6886 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9931
  +faq: App\Entity\Faq {#6881
    -news: Doctrine\ORM\PersistentCollection {#6882 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6884 …}
    #id: 4138
    #createdAt: DateTimeImmutable @1752669776 {#6879
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752669776 {#6880
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    #translations: Doctrine\ORM\PersistentCollection {#6886 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Puis-je faire la planche ours tous les jours ?"
  "answer" => "Oui, cet exercice peut être pratiqué quotidiennement dans une routine de gainage, à condition de respecter la bonne technique et de permettre une récupération adéquate."
]

App\Twig\Components\Ui\RawFaqComponent {#9975
  +question: "Puis-je faire la planche ours tous les jours ?"
  +answer: "Oui, cet exercice peut être pratiqué quotidiennement dans une routine de gainage, à condition de respecter la bonne technique et de permettre une récupération adéquate."
}

[
  "faq" => App\Entity\Faq {#6934
    -news: Doctrine\ORM\PersistentCollection {#6935 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6937 …}
    #id: 4139
    #createdAt: DateTimeImmutable @1752669776 {#6932
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752669776 {#6933
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    #translations: Doctrine\ORM\PersistentCollection {#6939 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9978
  +faq: App\Entity\Faq {#6934
    -news: Doctrine\ORM\PersistentCollection {#6935 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6937 …}
    #id: 4139
    #createdAt: DateTimeImmutable @1752669776 {#6932
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752669776 {#6933
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    #translations: Doctrine\ORM\PersistentCollection {#6939 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "La planche ours convient-elle aux débutants ?"
  "answer" => "Elle est plutôt adaptée aux niveaux intermédiaires. Les débutants devraient d’abord maîtriser la planche classique pour construire une base solide de stabilité du tronc."
]

App\Twig\Components\Ui\RawFaqComponent {#10022
  +question: "La planche ours convient-elle aux débutants ?"
  +answer: "Elle est plutôt adaptée aux niveaux intermédiaires. Les débutants devraient d’abord maîtriser la planche classique pour construire une base solide de stabilité du tronc."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    6
  ]
  "secondaryMuscles" => [
    2
    3
    5
    12
    15
    28
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#9950
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#10033 …}
  +primaryMuscles: [
    6
  ]
  +secondaryMuscles: [
    2
    3
    5
    12
    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 {#10031 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#10032 …}
}

[
  "name" => "Abdominaux"
  "url" => "/fr/exercices/muscle/6-abdominaux"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11218
  +name: "Abdominaux"
  +url: "/fr/exercices/muscle/6-abdominaux"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11270
  +name: "Quadriceps"
  +url: "/fr/exercices/muscle/2-quadriceps"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11294
  +name: "Fessiers"
  +url: "/fr/exercices/muscle/3-fessiers"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Lombaires"
  "url" => "/fr/exercices/muscle/5-lombaires"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11318
  +name: "Lombaires"
  +url: "/fr/exercices/muscle/5-lombaires"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Dos"
  "url" => "/fr/exercices/muscle/12-dos"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11342
  +name: "Dos"
  +url: "/fr/exercices/muscle/12-dos"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Obliques"
  "url" => "/fr/exercices/muscle/15-obliques"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11366
  +name: "Obliques"
  +url: "/fr/exercices/muscle/15-obliques"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Épaules"
  "url" => "/fr/exercices/muscle/28-epaules"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11390
  +name: "Épaules"
  +url: "/fr/exercices/muscle/28-epaules"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#11190
  +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 {#2933 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "intermediate"
]

App\Twig\Components\Training\DifficultyBadge {#11423
  +difficulty: "intermediate"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#8133
  +name: "Composé"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Sans matériel"
  "url" => "/fr/exercices/equipement/29-sans-mat%C3%A9riel"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11456
  +name: "Sans matériel"
  +url: "/fr/exercices/equipement/29-sans-mat%C3%A9riel"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Callisthénie"
  "url" => "/fr/exercices/sport/3-callisthenie"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11480
  +name: "Callisthénie"
  +url: "/fr/exercices/sport/3-callisthenie"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11504
  +name: "Fitness"
  +url: "/fr/exercices/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11528
  +name: "Crossfit"
  +url: "/fr/exercices/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11552
  +name: "Renforcement"
  +url: "/fr/exercices/categorie/61-renforcement"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Isométrie"
  "url" => "/fr/exercices/categorie/76-isometrie"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11576
  +name: "Isométrie"
  +url: "/fr/exercices/categorie/76-isometrie"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11600
  +name: "Entraînement fonctionnel"
  +url: "/fr/exercices/categorie/77-entrainement-fonctionnel"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Équilibre et stabilité"
  "url" => "/fr/exercices/categorie/78-equilibre-et-stabilite"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11624
  +name: "Équilibre et stabilité"
  +url: "/fr/exercices/categorie/78-equilibre-et-stabilite"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#11404
  +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 {#2933 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#9659
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#11676
  +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 {#11716
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/fr/widgets/exercise/preview-687786d471e5e?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 {#11752
  +route: "https://test.fitmetrics.ch/fr/widgets/exercise/preview-687786d471e5e?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 {#11790
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#11823
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Planche ours"
  "description" => "La planche ours est un exercice de gainage statique qui améliore l'endurance, la force et l'équilibre en utilisant uniquement le poids du corps. Réalisée en position quadrupède avec les genoux légèrement surélevés du sol, cette posture engage intensément la sangle abdominale tout en sollicitant les épaules, le dos, les fessiers et les jambes. Idéale pour renforcer la stabilité fonctionnelle du tronc, elle favorise une bonne posture et un meilleur contrôle du bassin. Contrairement à la planche classique, la position fléchie des genoux accroît l’instabilité et intensifie le travail musculaire en mobilisant plusieurs articulations simultanément. Cet exercice est particulièrement recommandé pour développer la coordination corporelle globale et la conscience posturale. Accessible dès un niveau intermédiaire, la planche ours s’intègre facilement dans un échauffement, un circuit de renforcement musculaire ou une routine de mobilité, sans matériel nécessaire."
]

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

App\Twig\Components\App\PageSharer {#11863
  +shareUrl: "https://test.fitmetrics.ch/fr/exercice/687786d471e5e-planche-ours"
  +title: "Planche ours"
  +description: "La planche ours est un exercice de gainage statique qui améliore l'endurance, la force et l'équilibre en utilisant uniquement le poids du corps. Réalisée en position quadrupède avec les genoux légèrement surélevés du sol, cette posture engage intensément la sangle abdominale tout en sollicitant les épaules, le dos, les fessiers et les jambes. Idéale pour renforcer la stabilité fonctionnelle du tronc, elle favorise une bonne posture et un meilleur contrôle du bassin. Contrairement à la planche classique, la position fléchie des genoux accroît l’instabilité et intensifie le travail musculaire en mobilisant plusieurs articulations simultanément. Cet exercice est particulièrement recommandé pour développer la coordination corporelle globale et la conscience posturale. Accessible dès un niveau intermédiaire, la planche ours s’intègre facilement dans un échauffement, un circuit de renforcement musculaire ou une routine de mobilité, sans matériel nécessaire."
  +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 {#11871
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#11893
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#11917
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#11940
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#11963
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#11986
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#12009
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#12032
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#2933 …}
  #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 {#12079
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2933 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#12134
  +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 {#12126
  -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 {#12168
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#12200
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#12223
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +name: "heart"
  +title: null
  +symbolDefsName: null
}