Symfony Profiler

App\Twig\Components\Menu\MainMenu {#5877
  -routingManager: App\BusinessLogic\Training\Exercise\Url\ExerciseRoutingManager {#219 …}
  -em: Doctrine\ORM\EntityManager {#593 …}
  -cache: Symfony\Component\Cache\Adapter\TraceableAdapter {#216 …}
  -kernel: App\Kernel {#14 …}
  -mediaManager: App\BusinessLogic\Media\Manager\MediaManager {#510 …}
}

[
  "name" => "fitmetrics-biceps"
  "class" => "header--logo-dark header--logo dark:hidden h-[52px] w-[96px] max-w-[96px] sm:h-[56px] sm:w-[104px] sm:max-w-[104px] object-contain object-left"
  "data-front--header-target" => "logoDark"
]

[
  "class" => "header--logo-dark header--logo dark:hidden h-[52px] w-[96px] max-w-[96px] sm:h-[56px] sm:w-[104px] sm:max-w-[104px] object-contain object-left"
  "data-front--header-target" => "logoDark"
]

App\Twig\Components\Media\Icon {#5924
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "header--logo-white header--logo hidden dark:block h-[52px] w-[96px] max-w-[96px] sm:h-[56px] sm:w-[104px] sm:max-w-[104px] object-contain object-left"
  "data-front--header-target" => "logoWhite"
]

[
  "class" => "header--logo-white header--logo hidden dark:block h-[52px] w-[96px] max-w-[96px] sm:h-[56px] sm:w-[104px] sm:max-w-[104px] object-contain object-left"
  "data-front--header-target" => "logoWhite"
]

App\Twig\Components\Media\Icon {#5935
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "size" => "compact"
  "showTranslateIcon" => false
]

[
  "size" => "compact"
  "showTranslateIcon" => false
]

Symfony\UX\TwigComponent\AnonymousComponent {#5986
  -props: [
    "size" => "compact"
    "showTranslateIcon" => false
  ]
}

[
  "defaultOpenLeft" => false
  "size" => "compact"
  "showTranslateIcon" => false
]

[
  "size" => "compact"
]

App\Twig\Components\App\LangSelector {#6013
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: false
  +showTranslateIcon: false
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#725 …}
}

[
  "label" => "lang.name.en"
  "defaultOpenLeft" => false
  "locales" => [
    "fr"
    "en"
    "de"
    "it"
  ]
]

App\Twig\Components\Ui\Dropdown {#6048
  +label: "lang.name.en"
  +contentClass: null
  +defaultOpen: false
  +defaultOpenLeft: false
  +locales: [
    "fr"
    "en"
    "de"
    "it"
  ]
}

[
  "name" => "chevron-down"
  "class" => "fill-black dark:fill-white w-4 h-4 dropdown-icon"
]

[
  "class" => "fill-black dark:fill-white w-4 h-4 dropdown-icon"
]

App\Twig\Components\Media\Icon {#6091
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "check"
  "class" => "w-[15px] h-[15px] dark:fill-white"
]

[
  "class" => "w-[15px] h-[15px] dark:fill-white"
]

App\Twig\Components\Media\Icon {#6138
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
  "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 {#6148
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +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 {#6175
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +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 {#6203
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +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 {#6219
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +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 {#6243
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +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 {#6267
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +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 {#6291
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +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 {#6315
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +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 {#6339
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +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 {#6363
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +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 {#6387
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +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 {#6677
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
  "size" => "compact"
]

[
  "defaultOpenLeft" => true
  "size" => "compact"
]

Symfony\UX\TwigComponent\AnonymousComponent {#6639
  -props: [
    "defaultOpenLeft" => true
    "size" => "compact"
  ]
}

[
  "defaultOpenLeft" => true
  "size" => "compact"
  "showTranslateIcon" => true
]

[
  "size" => "compact"
]

App\Twig\Components\App\LangSelector {#6723
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: true
  +showTranslateIcon: true
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#725 …}
}

[
  "label" => "lang.name.en"
  "defaultOpenLeft" => true
  "locales" => [
    "fr"
    "en"
    "de"
    "it"
  ]
]

App\Twig\Components\Ui\Dropdown {#6745
  +label: "lang.name.en"
  +contentClass: null
  +defaultOpen: false
  +defaultOpenLeft: true
  +locales: [
    "fr"
    "en"
    "de"
    "it"
  ]
}

[
  "name" => "g-translate"
  "class" => "fill-black dark:fill-white w-[18px] h-[18px]"
]

[
  "class" => "fill-black dark:fill-white w-[18px] h-[18px]"
]

App\Twig\Components\Media\Icon {#6776
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +name: "g-translate"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-down"
  "class" => "fill-black dark:fill-white w-[18px] h-[18px] dropdown-icon"
]

[
  "class" => "fill-black dark:fill-white w-[18px] h-[18px] dropdown-icon"
]

App\Twig\Components\Media\Icon {#6798
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "check"
  "class" => "w-[15px] h-[15px] dark:fill-white"
]

[
  "class" => "w-[15px] h-[15px] dark:fill-white"
]

App\Twig\Components\Media\Icon {#6846
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

App\Twig\Components\Menu\ConnexionMenu {#6882
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#6883 …}
  -formFactory: Symfony\Component\Form\FormFactory {#6881 …}
}

[
  "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 {#7034
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +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 {#7069
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +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 {#7099
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +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 {#7131
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +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 {#7150
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +name: "apple"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "defaultOpenLeft" => true
  "size" => "compact"
  "showTranslateIcon" => true
]

[
  "size" => "compact"
]

App\Twig\Components\App\LangSelector {#7262
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: true
  +showTranslateIcon: true
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#725 …}
}

[
  "label" => "lang.name.en"
  "defaultOpenLeft" => true
  "locales" => [
    "fr"
    "en"
    "de"
    "it"
  ]
]

App\Twig\Components\Ui\Dropdown {#7291
  +label: "lang.name.en"
  +contentClass: null
  +defaultOpen: false
  +defaultOpenLeft: true
  +locales: [
    "fr"
    "en"
    "de"
    "it"
  ]
}

[
  "name" => "g-translate"
  "class" => "fill-black dark:fill-white w-[18px] h-[18px]"
]

[
  "class" => "fill-black dark:fill-white w-[18px] h-[18px]"
]

App\Twig\Components\Media\Icon {#7322
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +name: "g-translate"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-down"
  "class" => "fill-black dark:fill-white w-[18px] h-[18px] dropdown-icon"
]

[
  "class" => "fill-black dark:fill-white w-[18px] h-[18px] dropdown-icon"
]

App\Twig\Components\Media\Icon {#7344
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "check"
  "class" => "w-[15px] h-[15px] dark:fill-white"
]

[
  "class" => "w-[15px] h-[15px] dark:fill-white"
]

App\Twig\Components\Media\Icon {#7392
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-biceps"
  "class" => "h-14 w-full object-contain object-center dark:hidden"
]

[
  "class" => "h-14 w-full object-contain object-center dark:hidden"
]

App\Twig\Components\Media\Icon {#7246
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "hidden h-14 w-full object-contain object-center dark:block"
]

[
  "class" => "hidden h-14 w-full object-contain object-center dark:block"
]

App\Twig\Components\Media\Icon {#7416
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "flexed-biceps"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#7432
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +name: "flexed-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fire"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#7470
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +name: "fire"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "category"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#7494
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +name: "category"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "barbell"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#7518
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +name: "barbell"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "discipline"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#7542
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +name: "discipline"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "stats-chart"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#7566
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +name: "stats-chart"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "latest"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#7590
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +name: "latest"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "random"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#7614
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +name: "random"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "favorites"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#7638
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +name: "favorites"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "more"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#7662
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7202
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4590
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Pancake Stretch"
        "url" => "/en/exercises/group/270-pancake-stretch"
      ]
      [
        "label" => "Pancake Stretch with Band"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7732
  +items: [
    [
      "label" => "menu.home"
      "url" => "/en/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/en/exercises"
    ]
    [
      "label" => "Pancake Stretch"
      "url" => "/en/exercises/group/270-pancake-stretch"
    ]
    [
      "label" => "Pancake Stretch with Band"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4590
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Pancake Stretch"
        "url" => "/en/exercises/group/270-pancake-stretch"
      ]
      [
        "label" => "Pancake Stretch with Band"
        "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 {#7762
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +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 {#7784
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +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 {#7807
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#7850
  +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 {#730 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4544
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4546 …}
    #credits: Doctrine\ORM\PersistentCollection {#4548 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=FqwTaHLw9hg"
    #id: 777
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4520 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450637 {#4582
      date: 2024-11-12 23:30:37.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450637 {#4534
      date: 2024-11-12 23:30:37.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "FqwTaHLw9hg"
  }
  "title" => "Band Assisted Pancake Stretch"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#7937
  +media: App\Entity\Media\MediaVideo {#4544
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4546 …}
    #credits: Doctrine\ORM\PersistentCollection {#4548 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=FqwTaHLw9hg"
    #id: 777
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4520 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450637 {#4582
      date: 2024-11-12 23:30:37.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450637 {#4534
      date: 2024-11-12 23:30:37.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "FqwTaHLw9hg"
  }
  +title: "Band Assisted Pancake Stretch"
  +posterSm: null
  +posterLg: null
  +hasPipButton: true
  +loop: false
  +mute: false
  +showCredits: false
  +creditsTitle: "label.media_video.credits"
  -mediaManager: App\BusinessLogic\Media\Manager\MediaManager {#510 …}
  -appManager: App\BusinessLogic\App\Manager\AppManager {#509 …}
}

[
  "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 {#7953
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +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 {#7986
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#8010
  +shareUrl: "https://test.fitmetrics.ch/en/exercise/6733d70dae594-band-assisted-pancake-stretch?alias=10900&open-account-panel-popup=1"
  +title: "Pancake Stretch with Band - Exercise - FitMetrics"
  +description: "The Band Assisted Pancake is a flexibility-focused exercise designed to improve hip mobility, inner thigh flexibility, and spinal alignment. This stretch is commonly practiced in yoga, calisthenics, and functional training routines. By using a resistance band anchored in front of the body, the exerciser is able to gently assist the forward folding movement into a straddle position, reducing strain and allowing deeper engagement of the posterior chain. The band support makes the stretch more accessible while encouraging progressive mobility gains over time. Ideal for improving range of motion in the hips and lower back, the Band Assisted Pancake is particularly effective for athletes, dancers, or individuals who need to enhance their flexibility for performance or injury prevention. It is also beneficial for improving postural awareness and counteracting the effects of prolonged sitting. The exercise is performed slowly and held for time, making it suitable for cooldowns, mobility flows, or dedicated flexibility sessions. When done regularly, it promotes increased control, muscular length, and overall freedom of movement."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

[
  "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 {#8040
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +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 {#8068
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +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 {#8093
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +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 {#8116
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +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 {#8139
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +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 {#8162
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +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 {#8185
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +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 {#8208
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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

App\Twig\Components\Media\Icon {#8239
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1753264744
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Instructions"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Sit on the floor with legs spread wide apart in a straddle position."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Attach a resistance band to a stable anchor point in front of you."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hold the ends of the band with both hands and keep your spine straight."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Engage your core and gently pull yourself forward using the band."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lean into the stretch until you feel tension in your inner thighs and back."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hold the position for the desired time while maintaining steady breathing."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technical Tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Keep your knees and toes pointing upward during the stretch."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Avoid rounding your back—prioritize a neutral spine."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Engage your thighs to actively open the hips."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Use the band to assist, not to force the movement."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Breathing Tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Inhale deeply before starting the stretch."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Exhale slowly as you lean forward into the stretch."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Maintain calm, even breathing throughout the hold."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8288
  +title: null
  +data: [
    "time" => 1753264744
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Instructions"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Sit on the floor with legs spread wide apart in a straddle position."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Attach a resistance band to a stable anchor point in front of you."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hold the ends of the band with both hands and keep your spine straight."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Engage your core and gently pull yourself forward using the band."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lean into the stretch until you feel tension in your inner thighs and back."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hold the position for the desired time while maintaining steady breathing."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technical Tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Keep your knees and toes pointing upward during the stretch."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Avoid rounding your back—prioritize a neutral spine."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Engage your thighs to actively open the hips."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Use the band to assist, not to force the movement."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Breathing Tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Inhale deeply before starting the stretch."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Exhale slowly as you lean forward into the stretch."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Maintain calm, even breathing throughout the hold."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#730 …}
}

[
  "data" => [
    "time" => 1753264744
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Lower back pain or herniated disc"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hamstring strain or tear"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hip impingement or labral tear"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Sciatica or nerve compression symptoms"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8349
  +title: null
  +data: [
    "time" => 1753264744
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Lower back pain or herniated disc"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hamstring strain or tear"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hip impingement or labral tear"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Sciatica or nerve compression symptoms"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#730 …}
}

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

App\Twig\Components\Ad\AdSquareFluid {#8336
  +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 {#730 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

[
  "faq" => App\Entity\Faq {#5468
    -news: Doctrine\ORM\PersistentCollection {#5451 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5453 …}
    #id: 4710
    #createdAt: DateTimeImmutable @1753264744 {#5463
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753264744 {#5438
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3710 …}
    #updatedBy: App\Entity\User {#3710 …}
    #translations: Doctrine\ORM\PersistentCollection {#5497 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8393
  +faq: App\Entity\Faq {#5468
    -news: Doctrine\ORM\PersistentCollection {#5451 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5453 …}
    #id: 4710
    #createdAt: DateTimeImmutable @1753264744 {#5463
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753264744 {#5438
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3710 …}
    #updatedBy: App\Entity\User {#3710 …}
    #translations: Doctrine\ORM\PersistentCollection {#5497 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "What does the Band Assisted Pancake stretch work?"
  "answer" => "The Band Assisted Pancake primarily targets the adductors and back muscles, helping improve flexibility and mobility in the hips, hamstrings, and lower back."
]

App\Twig\Components\Ui\RawFaqComponent {#8421
  +question: "What does the Band Assisted Pancake stretch work?"
  +answer: "The Band Assisted Pancake primarily targets the adductors and back muscles, helping improve flexibility and mobility in the hips, hamstrings, and lower back."
}

[
  "faq" => App\Entity\Faq {#5499
    -news: Doctrine\ORM\PersistentCollection {#5506 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5503 …}
    #id: 4711
    #createdAt: DateTimeImmutable @1753264744 {#5494
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753264744 {#5501
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3710 …}
    #updatedBy: App\Entity\User {#3710 …}
    #translations: Doctrine\ORM\PersistentCollection {#5513 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8452
  +faq: App\Entity\Faq {#5499
    -news: Doctrine\ORM\PersistentCollection {#5506 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5503 …}
    #id: 4711
    #createdAt: DateTimeImmutable @1753264744 {#5494
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753264744 {#5501
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3710 …}
    #updatedBy: App\Entity\User {#3710 …}
    #translations: Doctrine\ORM\PersistentCollection {#5513 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Can beginners do the Band Assisted Pancake stretch?"
  "answer" => "Yes, beginners can use a light resistance band and focus on proper posture to gradually increase flexibility without straining the muscles or joints."
]

App\Twig\Components\Ui\RawFaqComponent {#8496
  +question: "Can beginners do the Band Assisted Pancake stretch?"
  +answer: "Yes, beginners can use a light resistance band and focus on proper posture to gradually increase flexibility without straining the muscles or joints."
}

[
  "faq" => App\Entity\Faq {#5512
    -news: Doctrine\ORM\PersistentCollection {#5568 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5566 …}
    #id: 4712
    #createdAt: DateTimeImmutable @1753264744 {#5510
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753264744 {#5509
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3710 …}
    #updatedBy: App\Entity\User {#3710 …}
    #translations: Doctrine\ORM\PersistentCollection {#5778 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8499
  +faq: App\Entity\Faq {#5512
    -news: Doctrine\ORM\PersistentCollection {#5568 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5566 …}
    #id: 4712
    #createdAt: DateTimeImmutable @1753264744 {#5510
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753264744 {#5509
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3710 …}
    #updatedBy: App\Entity\User {#3710 …}
    #translations: Doctrine\ORM\PersistentCollection {#5778 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "How long should I hold the Band Assisted Pancake stretch?"
  "answer" => "It is recommended to hold the stretch for 30 to 90 seconds per set, depending on your flexibility level and mobility goals."
]

App\Twig\Components\Ui\RawFaqComponent {#8543
  +question: "How long should I hold the Band Assisted Pancake stretch?"
  +answer: "It is recommended to hold the stretch for 30 to 90 seconds per set, depending on your flexibility level and mobility goals."
}

[
  "faq" => App\Entity\Faq {#5481
    -news: Doctrine\ORM\PersistentCollection {#5480 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5478 …}
    #id: 4713
    #createdAt: DateTimeImmutable @1753264744 {#5486
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753264744 {#5482
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3710 …}
    #updatedBy: App\Entity\User {#3710 …}
    #translations: Doctrine\ORM\PersistentCollection {#5476 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8546
  +faq: App\Entity\Faq {#5481
    -news: Doctrine\ORM\PersistentCollection {#5480 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5478 …}
    #id: 4713
    #createdAt: DateTimeImmutable @1753264744 {#5486
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753264744 {#5482
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3710 …}
    #updatedBy: App\Entity\User {#3710 …}
    #translations: Doctrine\ORM\PersistentCollection {#5476 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Is the Band Assisted Pancake good for lower back tension?"
  "answer" => "Yes, this stretch can help release tension in the lower back when performed with a neutral spine and controlled breathing."
]

App\Twig\Components\Ui\RawFaqComponent {#8590
  +question: "Is the Band Assisted Pancake good for lower back tension?"
  +answer: "Yes, this stretch can help release tension in the lower back when performed with a neutral spine and controlled breathing."
}

[
  "faq" => App\Entity\Faq {#5428
    -news: Doctrine\ORM\PersistentCollection {#5427 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5425 …}
    #id: 4714
    #createdAt: DateTimeImmutable @1753264744 {#5430
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753264744 {#5429
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3710 …}
    #updatedBy: App\Entity\User {#3710 …}
    #translations: Doctrine\ORM\PersistentCollection {#5423 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8593
  +faq: App\Entity\Faq {#5428
    -news: Doctrine\ORM\PersistentCollection {#5427 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5425 …}
    #id: 4714
    #createdAt: DateTimeImmutable @1753264744 {#5430
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753264744 {#5429
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3710 …}
    #updatedBy: App\Entity\User {#3710 …}
    #translations: Doctrine\ORM\PersistentCollection {#5423 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "What is the best time to do the Band Assisted Pancake stretch?"
  "answer" => "This stretch is best performed after a workout or during dedicated flexibility sessions when the body is warmed up and more receptive to stretching."
]

App\Twig\Components\Ui\RawFaqComponent {#8637
  +question: "What is the best time to do the Band Assisted Pancake stretch?"
  +answer: "This stretch is best performed after a workout or during dedicated flexibility sessions when the body is warmed up and more receptive to stretching."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    4
    12
  ]
  "secondaryMuscles" => [
    3
    5
    6
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8565
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8648 …}
  +primaryMuscles: [
    4
    12
  ]
  +secondaryMuscles: [
    3
    5
    6
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: false
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#593 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#84 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#8646 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8647 …}
}

[
  "name" => "Adductors"
  "url" => "/en/exercises/muscle/4-adductors"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9947
  +name: "Adductors"
  +url: "/en/exercises/muscle/4-adductors"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Back"
  "url" => "/en/exercises/muscle/12-back"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9999
  +name: "Back"
  +url: "/en/exercises/muscle/12-back"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10023
  +name: "Glutes"
  +url: "/en/exercises/muscle/3-glutes"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Lower back"
  "url" => "/en/exercises/muscle/5-lower-back"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10047
  +name: "Lower back"
  +url: "/en/exercises/muscle/5-lower-back"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Abs"
  "url" => "/en/exercises/muscle/6-abs"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10071
  +name: "Abs"
  +url: "/en/exercises/muscle/6-abs"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#9935
  +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 {#730 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

[
  "difficulty" => "intermediate"
]

App\Twig\Components\Training\DifficultyBadge {#10104
  +difficulty: "intermediate"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#10135
  +name: "Compound"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Elastic band"
  "url" => "/en/exercises/equipment/11-elastic-band"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10175
  +name: "Elastic band"
  +url: "/en/exercises/equipment/11-elastic-band"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10199
  +name: "Yoga mat"
  +url: "/en/exercises/equipment/17-yoga-mat"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10223
  +name: "Fitness"
  +url: "/en/exercises/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Yoga"
  "url" => "/en/exercises/sport/8-yoga"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10247
  +name: "Yoga"
  +url: "/en/exercises/sport/8-yoga"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Pilates"
  "url" => "/en/exercises/sport/9-pilates"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10271
  +name: "Pilates"
  +url: "/en/exercises/sport/9-pilates"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Stretching"
  "url" => "/en/exercises/category/56-stretching"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10295
  +name: "Stretching"
  +url: "/en/exercises/category/56-stretching"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Mobility"
  "url" => "/en/exercises/category/59-mobility"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10319
  +name: "Mobility"
  +url: "/en/exercises/category/59-mobility"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Upper body"
  "url" => "/en/exercises/category/67-upper-body"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10343
  +name: "Upper body"
  +url: "/en/exercises/category/67-upper-body"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10367
  +name: "Lower body"
  +url: "/en/exercises/category/68-lower-body"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Recovery and relaxation"
  "url" => "/en/exercises/category/75-recovery-and-relaxation"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10391
  +name: "Recovery and relaxation"
  +url: "/en/exercises/category/75-recovery-and-relaxation"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#10085
  +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 {#730 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

App\Twig\Components\App\LoadingSpinner {#8275
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10436
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

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

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

App\Twig\Components\Media\Icon {#10485
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/en/widgets/exercise/preview-6733d70dae594?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 {#10521
  +route: "https://test.fitmetrics.ch/en/widgets/exercise/preview-6733d70dae594?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 {#10559
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +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 {#10592
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Band Assisted Pancake Stretch"
  "description" => "The Band Assisted Pancake is a flexibility-focused exercise designed to improve hip mobility, inner thigh flexibility, and spinal alignment. This stretch is commonly practiced in yoga, calisthenics, and functional training routines. By using a resistance band anchored in front of the body, the exerciser is able to gently assist the forward folding movement into a straddle position, reducing strain and allowing deeper engagement of the posterior chain. The band support makes the stretch more accessible while encouraging progressive mobility gains over time. Ideal for improving range of motion in the hips and lower back, the Band Assisted Pancake is particularly effective for athletes, dancers, or individuals who need to enhance their flexibility for performance or injury prevention. It is also beneficial for improving postural awareness and counteracting the effects of prolonged sitting. The exercise is performed slowly and held for time, making it suitable for cooldowns, mobility flows, or dedicated flexibility sessions. When done regularly, it promotes increased control, muscular length, and overall freedom of movement."
]

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

App\Twig\Components\App\PageSharer {#10632
  +shareUrl: "https://test.fitmetrics.ch/en/exercise/6733d70dae594-band-assisted-pancake-stretch?alias=10900&open-account-panel-popup=1"
  +title: "Band Assisted Pancake Stretch"
  +description: "The Band Assisted Pancake is a flexibility-focused exercise designed to improve hip mobility, inner thigh flexibility, and spinal alignment. This stretch is commonly practiced in yoga, calisthenics, and functional training routines. By using a resistance band anchored in front of the body, the exerciser is able to gently assist the forward folding movement into a straddle position, reducing strain and allowing deeper engagement of the posterior chain. The band support makes the stretch more accessible while encouraging progressive mobility gains over time. Ideal for improving range of motion in the hips and lower back, the Band Assisted Pancake is particularly effective for athletes, dancers, or individuals who need to enhance their flexibility for performance or injury prevention. It is also beneficial for improving postural awareness and counteracting the effects of prolonged sitting. The exercise is performed slowly and held for time, making it suitable for cooldowns, mobility flows, or dedicated flexibility sessions. When done regularly, it promotes increased control, muscular length, and overall freedom of movement."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

[
  "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 {#10640
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +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 {#10662
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5927 …}
  +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"
]