Symfony Profiler

App\Twig\Components\Menu\MainMenu {#10296
  -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 {#10343
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#10354
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#10405
  -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 {#10420
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#10470
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#10498
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#10514
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#10538
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#10562
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#10586
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#10610
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#10634
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#10658
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#10682
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#4466
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#5630
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#9286
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#9303 …}
  -formFactory: Symfony\Component\Form\FormFactory {#9269 …}
}

[
  "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 {#11079
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#11114
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#11144
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#11176
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#11195
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#11305
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#11339
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#11355
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#11379
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#11403
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#11427
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#11451
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#11475
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#11499
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#11523
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#11547
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#11571
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#11616
  +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 {#11606
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#11247
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4581
    -items: [
      [
        "label" => "menu.home"
        "url" => "/fr/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/fr/exercices"
      ]
      [
        "label" => "Squat"
        "url" => "/fr/exercices/groupe/4-squat"
      ]
      [
        "label" => "Demi-squat"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#11699
  +items: [
    [
      "label" => "menu.home"
      "url" => "/fr/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/fr/exercices"
    ]
    [
      "label" => "Squat"
      "url" => "/fr/exercices/groupe/4-squat"
    ]
    [
      "label" => "Demi-squat"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4581
    -items: [
      [
        "label" => "menu.home"
        "url" => "/fr/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/fr/exercices"
      ]
      [
        "label" => "Squat"
        "url" => "/fr/exercices/groupe/4-squat"
      ]
      [
        "label" => "Demi-squat"
        "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 {#11729
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#11751
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#11774
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#11817
  +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 {#4512
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4514 …}
    #credits: Doctrine\ORM\PersistentCollection {#4516 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2933
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4563 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1767022179 {#4550
      date: 2025-12-29 16:29:39.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1767022179 {#4502
      date: 2025-12-29 16:29:39.0 Europe/Zurich (+01:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "njgjIZdpl50"
  }
  "title" => "Demi-squat"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#11904
  +media: App\Entity\Media\MediaVideo {#4512
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4514 …}
    #credits: Doctrine\ORM\PersistentCollection {#4516 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2933
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4563 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1767022179 {#4550
      date: 2025-12-29 16:29:39.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1767022179 {#4502
      date: 2025-12-29 16:29:39.0 Europe/Zurich (+01:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "njgjIZdpl50"
  }
  +title: "Demi-squat"
  +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 {#11920
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#11953
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#11977
  +shareUrl: "https://test.fitmetrics.ch/fr/exercice/695299edda028-demi-squat"
  +title: "Demi-squat - Exercice - FitMetrics"
  +description: "Le demi-squat est un exercice de bas du corps simple et efficace qui reproduit le mouvement du squat avec une amplitude reduite. Cette version est ideale pour apprendre le geste, reprendre l'entrainement progressivement ou travailler la puissance des jambes sans aller en flexion profonde. Sans materiel, il s'integre facilement a une seance a la maison, a un echauffement, a un circuit de renforcement ou a un travail de conditionnement. Pratique regulierement, le demi-squat aide a developper une force fonctionnelle utile au quotidien, par exemple pour se relever d'une chaise, monter des escaliers ou se stabiliser lors de changements de direction. L'amplitude plus courte permet aussi d'accumuler des repetitions propres, en mettant l'accent sur la maitrise du mouvement et la qualite d'execution. Cela favorise une progression solide et durable, notamment pour preparer une evolution vers des squats plus profonds lorsque la technique et les capacites physiques le permettent. Le demi-squat se module facilement selon l'objectif. En ralentissant le tempo, en ajoutant une pause en bas ou en augmentant le nombre total de repetitions, vous pouvez orienter l'exercice vers le controle, l'endurance musculaire ou le travail general. Que vous visiez une meilleure condition physique, une meilleure qualite de mouvement ou des jambes plus fortes pour le sport et la vie quotidienne, le demi-squat reste une option fiable et accessible."
  +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 {#12007
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#12035
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#12060
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#12083
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#12106
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#12129
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#12152
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#12175
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#12206
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1767022431
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Instructions"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Tenez-vous debout, pieds environ a largeur d'epaules, pointes legerement ouvertes."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Gainez le tronc, gardez la poitrine ouverte et reculez legerement les hanches."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Pliez les genoux et descendez jusqu'a une demi-amplitude, avec les cuisses au-dessus de la parallele."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Marquez une courte pause en bas, sans rebondir."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Poussez dans tout le pied pour remonter en position de depart."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Repetez le nombre de repetitions souhaite avec un rythme controle."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Conseils techniques"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Gardez les genoux dans l'axe des orteils, sans les laisser rentrer vers l'interieur."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Conservez une colonne neutre et evitez d'arrondir le bas du dos."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Restez equilibre sur le milieu du pied, talons au sol, avec une pression repartie de facon reguliere."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Controlez la descente et evitez l'elan ou le rebond en bas du mouvement."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Arretez l'amplitude avant toute douleur ou perte d'alignement."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Conseils de respiration"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Inspirez avant de descendre et gainez en debut de descente."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Expirez en remontant, surtout lors de la partie la plus difficile."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Si le rythme est rapide, utilisez des respirations courtes et controlees tout en gardant le gainage."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#12255
  +title: null
  +data: [
    "time" => 1767022431
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Instructions"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Tenez-vous debout, pieds environ a largeur d'epaules, pointes legerement ouvertes."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Gainez le tronc, gardez la poitrine ouverte et reculez legerement les hanches."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Pliez les genoux et descendez jusqu'a une demi-amplitude, avec les cuisses au-dessus de la parallele."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Marquez une courte pause en bas, sans rebondir."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Poussez dans tout le pied pour remonter en position de depart."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Repetez le nombre de repetitions souhaite avec un rythme controle."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Conseils techniques"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Gardez les genoux dans l'axe des orteils, sans les laisser rentrer vers l'interieur."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Conservez une colonne neutre et evitez d'arrondir le bas du dos."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Restez equilibre sur le milieu du pied, talons au sol, avec une pression repartie de facon reguliere."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Controlez la descente et evitez l'elan ou le rebond en bas du mouvement."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Arretez l'amplitude avant toute douleur ou perte d'alignement."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Conseils de respiration"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Inspirez avant de descendre et gainez en debut de descente."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Expirez en remontant, surtout lors de la partie la plus difficile."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Si le rythme est rapide, utilisez des respirations courtes et controlees tout en gardant le gainage."
              "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" => 1767022431
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Douleur aigue au genou, blessure recente du genou ou restrictions post-chirurgicales du genou"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Douleur lombaire non controlee, symptomes aigus de disque ou blessure recente de la colonne vertebrale"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Douleur aigue a la hanche ou chirurgie recente de la hanche avec amplitude de flexion limitee"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Blessure aigue de la cheville ou limitations importantes de l'equilibre"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#12316
  +title: null
  +data: [
    "time" => 1767022431
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Douleur aigue au genou, blessure recente du genou ou restrictions post-chirurgicales du genou"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Douleur lombaire non controlee, symptomes aigus de disque ou blessure recente de la colonne vertebrale"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Douleur aigue a la hanche ou chirurgie recente de la hanche avec amplitude de flexion limitee"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Blessure aigue de la cheville ou limitations importantes de l'equilibre"
              "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 {#12303
  +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 {#9705
    -news: Doctrine\ORM\PersistentCollection {#9722 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9720 …}
    #id: 6206
    #createdAt: DateTimeImmutable @1767022358 {#9710
      date: 2025-12-29 16:32:38.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1767022358 {#9735
      date: 2025-12-29 16:32:38.0 Europe/Zurich (+01:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#9672 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12360
  +faq: App\Entity\Faq {#9705
    -news: Doctrine\ORM\PersistentCollection {#9722 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9720 …}
    #id: 6206
    #createdAt: DateTimeImmutable @1767022358 {#9710
      date: 2025-12-29 16:32:38.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1767022358 {#9735
      date: 2025-12-29 16:32:38.0 Europe/Zurich (+01:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#9672 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Quels sont les benefices du demi-squat ?"
  "answer" => "Le demi-squat developpe la force et l'endurance du bas du corps tout en renforcant une bonne technique de squat sur une amplitude reduite. Il est utile pour debuter, faire du renforcement au poids du corps et ameliorer la puissance des jambes au quotidien et en sport."
]

App\Twig\Components\Ui\RawFaqComponent {#12388
  +question: "Quels sont les benefices du demi-squat ?"
  +answer: "Le demi-squat developpe la force et l'endurance du bas du corps tout en renforcant une bonne technique de squat sur une amplitude reduite. Il est utile pour debuter, faire du renforcement au poids du corps et ameliorer la puissance des jambes au quotidien et en sport."
}

[
  "faq" => App\Entity\Faq {#9674
    -news: Doctrine\ORM\PersistentCollection {#9675 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9677 …}
    #id: 6207
    #createdAt: DateTimeImmutable @1767022358 {#9670
      date: 2025-12-29 16:32:38.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1767022358 {#9673
      date: 2025-12-29 16:32:38.0 Europe/Zurich (+01:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#9679 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12419
  +faq: App\Entity\Faq {#9674
    -news: Doctrine\ORM\PersistentCollection {#9675 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9677 …}
    #id: 6207
    #createdAt: DateTimeImmutable @1767022358 {#9670
      date: 2025-12-29 16:32:38.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1767022358 {#9673
      date: 2025-12-29 16:32:38.0 Europe/Zurich (+01:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#9679 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Quelle est l'erreur la plus courante en demi-squat ?"
  "answer" => "L'erreur la plus frequente est de laisser les genoux rentrer vers l'interieur ou de basculer le poids sur l'avant du pied. Cherchez des genoux dans l'axe des orteils et une repartition du poids sur le milieu du pied avec les talons au sol."
]

App\Twig\Components\Ui\RawFaqComponent {#12464
  +question: "Quelle est l'erreur la plus courante en demi-squat ?"
  +answer: "L'erreur la plus frequente est de laisser les genoux rentrer vers l'interieur ou de basculer le poids sur l'avant du pied. Cherchez des genoux dans l'axe des orteils et une repartition du poids sur le milieu du pied avec les talons au sol."
}

[
  "faq" => App\Entity\Faq {#9683
    -news: Doctrine\ORM\PersistentCollection {#9684 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9686 …}
    #id: 6208
    #createdAt: DateTimeImmutable @1767022358 {#9681
      date: 2025-12-29 16:32:38.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1767022358 {#9682
      date: 2025-12-29 16:32:38.0 Europe/Zurich (+01:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#9688 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12467
  +faq: App\Entity\Faq {#9683
    -news: Doctrine\ORM\PersistentCollection {#9684 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9686 …}
    #id: 6208
    #createdAt: DateTimeImmutable @1767022358 {#9681
      date: 2025-12-29 16:32:38.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1767022358 {#9682
      date: 2025-12-29 16:32:38.0 Europe/Zurich (+01:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#9688 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Le demi-squat est-il sans danger pour mes genoux ?"
  "answer" => "Le demi-squat est souvent bien tolere si l'alignement est correct et si l'amplitude reste sans douleur. En cas de douleur vive, de gonflement ou d'instabilite, reduisez l'amplitude, ralentissez le rythme et demandez un avis professionnel."
]

App\Twig\Components\Ui\RawFaqComponent {#12511
  +question: "Le demi-squat est-il sans danger pour mes genoux ?"
  +answer: "Le demi-squat est souvent bien tolere si l'alignement est correct et si l'amplitude reste sans douleur. En cas de douleur vive, de gonflement ou d'instabilite, reduisez l'amplitude, ralentissez le rythme et demandez un avis professionnel."
}

[
  "faq" => App\Entity\Faq {#9692
    -news: Doctrine\ORM\PersistentCollection {#9693 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9695 …}
    #id: 6209
    #createdAt: DateTimeImmutable @1767022358 {#9690
      date: 2025-12-29 16:32:38.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1767022358 {#9691
      date: 2025-12-29 16:32:38.0 Europe/Zurich (+01:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#9697 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12514
  +faq: App\Entity\Faq {#9692
    -news: Doctrine\ORM\PersistentCollection {#9693 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9695 …}
    #id: 6209
    #createdAt: DateTimeImmutable @1767022358 {#9690
      date: 2025-12-29 16:32:38.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1767022358 {#9691
      date: 2025-12-29 16:32:38.0 Europe/Zurich (+01:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#9697 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Quelle est la difference entre demi-squat et squat complet ?"
  "answer" => "Le demi-squat utilise une amplitude plus courte, souvent plus facile a controler et utile quand la flexion complete n'est pas encore confortable. Le squat complet descend plus bas et demande en general plus de mobilite, de controle et d'effort global."
]

App\Twig\Components\Ui\RawFaqComponent {#12558
  +question: "Quelle est la difference entre demi-squat et squat complet ?"
  +answer: "Le demi-squat utilise une amplitude plus courte, souvent plus facile a controler et utile quand la flexion complete n'est pas encore confortable. Le squat complet descend plus bas et demande en general plus de mobilite, de controle et d'effort global."
}

[
  "faq" => App\Entity\Faq {#9745
    -news: Doctrine\ORM\PersistentCollection {#9746 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9748 …}
    #id: 6210
    #createdAt: DateTimeImmutable @1767022358 {#9743
      date: 2025-12-29 16:32:38.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1767022358 {#9744
      date: 2025-12-29 16:32:38.0 Europe/Zurich (+01:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#9750 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12561
  +faq: App\Entity\Faq {#9745
    -news: Doctrine\ORM\PersistentCollection {#9746 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9748 …}
    #id: 6210
    #createdAt: DateTimeImmutable @1767022358 {#9743
      date: 2025-12-29 16:32:38.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1767022358 {#9744
      date: 2025-12-29 16:32:38.0 Europe/Zurich (+01:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#9750 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Combien de series et de repetitions faire en demi-squat ?"
  "answer" => "Pour un objectif general, faites 2 a 4 series de 8 a 15 repetitions avec une execution stricte et un tempo stable. Pour l'endurance ou un circuit, visez plutot 15 a 25 repetitions par serie en gardant une technique propre."
]

App\Twig\Components\Ui\RawFaqComponent {#12605
  +question: "Combien de series et de repetitions faire en demi-squat ?"
  +answer: "Pour un objectif general, faites 2 a 4 series de 8 a 15 repetitions avec une execution stricte et un tempo stable. Pour l'endurance ou un circuit, visez plutot 15 a 25 repetitions par serie en gardant une technique propre."
}

[
  "faq" => App\Entity\Faq {#9754
    -news: Doctrine\ORM\PersistentCollection {#9755 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9757 …}
    #id: 6211
    #createdAt: DateTimeImmutable @1767022358 {#9752
      date: 2025-12-29 16:32:38.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1767022358 {#9753
      date: 2025-12-29 16:32:38.0 Europe/Zurich (+01:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#9759 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12608
  +faq: App\Entity\Faq {#9754
    -news: Doctrine\ORM\PersistentCollection {#9755 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9757 …}
    #id: 6211
    #createdAt: DateTimeImmutable @1767022358 {#9752
      date: 2025-12-29 16:32:38.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1767022358 {#9753
      date: 2025-12-29 16:32:38.0 Europe/Zurich (+01:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#9759 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Puis-je faire des demi-squats tous les jours a la maison ?"
  "answer" => "Oui, si le volume et l'intensite restent adaptes et que la recuperation est bonne. Alternez des jours plus legers et arretez si la fatigue degrade votre technique."
]

App\Twig\Components\Ui\RawFaqComponent {#12652
  +question: "Puis-je faire des demi-squats tous les jours a la maison ?"
  +answer: "Oui, si le volume et l'intensite restent adaptes et que la recuperation est bonne. Alternez des jours plus legers et arretez si la fatigue degrade votre technique."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    2
    3
  ]
  "secondaryMuscles" => [
    4
    5
    6
    7
    8
    31
    33
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#12580
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#12663 …}
  +primaryMuscles: [
    2
    3
  ]
  +secondaryMuscles: [
    4
    5
    6
    7
    8
    31
    33
  ]
  +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 {#12661 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#12662 …}
}

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

App\Twig\Components\Ui\Badge {#14002
  +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 {#14054
  +name: "Fessiers"
  +url: "/fr/exercices/muscle/3-fessiers"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Adducteurs"
  "url" => "/fr/exercices/muscle/4-adducteurs"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#14078
  +name: "Adducteurs"
  +url: "/fr/exercices/muscle/4-adducteurs"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#14102
  +name: "Lombaires"
  +url: "/fr/exercices/muscle/5-lombaires"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#14126
  +name: "Abdominaux"
  +url: "/fr/exercices/muscle/6-abdominaux"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Ischio-jambiers"
  "url" => "/fr/exercices/muscle/7-ischio-jambiers"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#14150
  +name: "Ischio-jambiers"
  +url: "/fr/exercices/muscle/7-ischio-jambiers"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Mollets"
  "url" => "/fr/exercices/muscle/8-mollets"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#14174
  +name: "Mollets"
  +url: "/fr/exercices/muscle/8-mollets"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Abducteurs"
  "url" => "/fr/exercices/muscle/31-abducteurs"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#14198
  +name: "Abducteurs"
  +url: "/fr/exercices/muscle/31-abducteurs"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Moyen fessier"
  "url" => "/fr/exercices/muscle/33-moyen-fessier"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#14222
  +name: "Moyen fessier"
  +url: "/fr/exercices/muscle/33-moyen-fessier"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#13912
  +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" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#14255
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#14286
  +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 {#14326
  +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 {#14350
  +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 {#14374
  +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 {#14398
  +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 {#14422
  +name: "Renforcement"
  +url: "/fr/exercices/categorie/61-renforcement"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Bas du corps"
  "url" => "/fr/exercices/categorie/68-bas-du-corps"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#14446
  +name: "Bas du corps"
  +url: "/fr/exercices/categorie/68-bas-du-corps"
  +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 {#14470
  +name: "Entraînement fonctionnel"
  +url: "/fr/exercices/categorie/77-entrainement-fonctionnel"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#14236
  +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 {#12242
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#14527
  +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 {#14564
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/fr/widgets/exercise/preview-695299edda028?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 {#14600
  +route: "https://test.fitmetrics.ch/fr/widgets/exercise/preview-695299edda028?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 {#14638
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#14671
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Demi-squat"
  "description" => "Le demi-squat est un exercice de bas du corps simple et efficace qui reproduit le mouvement du squat avec une amplitude reduite. Cette version est ideale pour apprendre le geste, reprendre l'entrainement progressivement ou travailler la puissance des jambes sans aller en flexion profonde. Sans materiel, il s'integre facilement a une seance a la maison, a un echauffement, a un circuit de renforcement ou a un travail de conditionnement. Pratique regulierement, le demi-squat aide a developper une force fonctionnelle utile au quotidien, par exemple pour se relever d'une chaise, monter des escaliers ou se stabiliser lors de changements de direction. L'amplitude plus courte permet aussi d'accumuler des repetitions propres, en mettant l'accent sur la maitrise du mouvement et la qualite d'execution. Cela favorise une progression solide et durable, notamment pour preparer une evolution vers des squats plus profonds lorsque la technique et les capacites physiques le permettent. Le demi-squat se module facilement selon l'objectif. En ralentissant le tempo, en ajoutant une pause en bas ou en augmentant le nombre total de repetitions, vous pouvez orienter l'exercice vers le controle, l'endurance musculaire ou le travail general. Que vous visiez une meilleure condition physique, une meilleure qualite de mouvement ou des jambes plus fortes pour le sport et la vie quotidienne, le demi-squat reste une option fiable et accessible."
]

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

App\Twig\Components\App\PageSharer {#14711
  +shareUrl: "https://test.fitmetrics.ch/fr/exercice/695299edda028-demi-squat"
  +title: "Demi-squat"
  +description: "Le demi-squat est un exercice de bas du corps simple et efficace qui reproduit le mouvement du squat avec une amplitude reduite. Cette version est ideale pour apprendre le geste, reprendre l'entrainement progressivement ou travailler la puissance des jambes sans aller en flexion profonde. Sans materiel, il s'integre facilement a une seance a la maison, a un echauffement, a un circuit de renforcement ou a un travail de conditionnement. Pratique regulierement, le demi-squat aide a developper une force fonctionnelle utile au quotidien, par exemple pour se relever d'une chaise, monter des escaliers ou se stabiliser lors de changements de direction. L'amplitude plus courte permet aussi d'accumuler des repetitions propres, en mettant l'accent sur la maitrise du mouvement et la qualite d'execution. Cela favorise une progression solide et durable, notamment pour preparer une evolution vers des squats plus profonds lorsque la technique et les capacites physiques le permettent. Le demi-squat se module facilement selon l'objectif. En ralentissant le tempo, en ajoutant une pause en bas ou en augmentant le nombre total de repetitions, vous pouvez orienter l'exercice vers le controle, l'endurance musculaire ou le travail general. Que vous visiez une meilleure condition physique, une meilleure qualite de mouvement ou des jambes plus fortes pour le sport et la vie quotidienne, le demi-squat reste une option fiable et accessible."
  +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 {#14719
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#14741
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#14765
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#14788
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#14811
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#14834
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#14857
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#14880
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10346 …}
  +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 {#14927
  +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 …}
}