Symfony Profiler

App\Twig\Components\Menu\MainMenu {#5730
  -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 {#5777
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#5788
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#5839
  -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 {#5854
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#5904
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#5932
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#5948
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#5972
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#5996
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#6020
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#6044
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#6068
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#5572
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#6086
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#6381
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6368
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#6459
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#6460 …}
  -formFactory: Symfony\Component\Form\FormFactory {#6458 …}
}

[
  "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 {#6611
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#6646
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#6676
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#6708
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#6727
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#6837
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#6871
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#6887
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#6911
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#6935
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#6959
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#6983
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#7007
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#7031
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#7055
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#7079
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#7103
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7148
  +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 {#7138
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#6779
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4493
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Lateral Step"
        "url" => "/de/ubungen/gruppe/338-lateral-step"
      ]
      [
        "label" => "Side Step"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7231
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Lateral Step"
      "url" => "/de/ubungen/gruppe/338-lateral-step"
    ]
    [
      "label" => "Side Step"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4493
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Lateral Step"
        "url" => "/de/ubungen/gruppe/338-lateral-step"
      ]
      [
        "label" => "Side Step"
        "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 {#7261
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#7283
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#7306
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#7349
  +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 {#4424
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4426 …}
    #credits: Doctrine\ORM\PersistentCollection {#4428 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2854
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4475 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1760822122 {#4462
      date: 2025-10-18 23:15:22.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760822122 {#4414
      date: 2025-10-18 23:15:22.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    -duration: null
    -format: null
    -startTime: 5
    -endTime: 15
    -youtubeId: "jYzUJxrk4L8"
  }
  "title" => "Side Step"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#7436
  +media: App\Entity\Media\MediaVideo {#4424
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4426 …}
    #credits: Doctrine\ORM\PersistentCollection {#4428 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2854
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4475 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1760822122 {#4462
      date: 2025-10-18 23:15:22.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760822122 {#4414
      date: 2025-10-18 23:15:22.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    -duration: null
    -format: null
    -startTime: 5
    -endTime: 15
    -youtubeId: "jYzUJxrk4L8"
  }
  +title: "Side Step"
  +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 {#7452
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#7485
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#7509
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/68f3fc660cbef-side-step"
  +title: "Side Step - Übung - FitMetrics"
  +description: "Der Side Step ist eine vielseitige und gelenkschonende Seitenbewegung, die insbesondere zur Aktivierung und Mobilisierung des Unterkörpers eingesetzt wird. Er eignet sich hervorragend als funktionelles Aufwärmformat, da er den Körper auf seitliche Bewegungsanforderungen vorbereitet, die im Alltag und in sportlichen Situationen häufig auftreten. Durch die kontrollierte laterale Verlagerung des Körpergewichts fördert der Side Step die dynamische Stabilität des Beckens und unterstützt die Koordination zwischen Beinachsen und Rumpf. Die Bewegung kann problemlos ohne Equipment durchgeführt und an individuelle Leistungsniveaus angepasst werden, was sie für Einsteiger ebenso zugänglich macht wie für fortgeschrittene Trainierende. Bei durchgehender Ausführung eignet sich der Side Step zudem zur sanften Steigerung der Herz-Kreislauf-Aktivität und unterstützt die Verbesserung der allgemeinen Bewegungsqualität. Dank seiner natürlichen und intuitiven Bewegungsstruktur lässt er sich effektiv in Mobilitäts-, Reha- und Präventionsprogramme integrieren und trägt langfristig zu besserer Körperkontrolle, sicherem Gangbild und ganzheitlicher Beweglichkeit bei."
  +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 {#7539
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#7567
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#7592
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#7615
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#7638
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#7661
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#7684
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#7707
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#7738
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1760944168
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Aufrecht stehen, Füße geschlossen, Arme an den Seiten oder in die Hüften legen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Einen Fuß seitlich heraussetzen und das Körpergewicht auf dieses Bein verlagern"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Den nachziehenden Fuß heranführen und in die Ausgangsposition zurückkehren"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bewegung kontinuierlich und mit aufrechter Haltung wiederholen"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Brust aufrecht halten und Rumpf aktiv anspannen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Füße nicht überkreuzen und Oberkörper nicht verdrehen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Seitliche Schritte kontrolliert und weich ausführen"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Beim Vorbereiten des Schrittes einatmen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Beim seitlichen Abdrücken und Verlagern des Gewichts ausatmen"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#7787
  +title: null
  +data: [
    "time" => 1760944168
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Aufrecht stehen, Füße geschlossen, Arme an den Seiten oder in die Hüften legen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Einen Fuß seitlich heraussetzen und das Körpergewicht auf dieses Bein verlagern"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Den nachziehenden Fuß heranführen und in die Ausgangsposition zurückkehren"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bewegung kontinuierlich und mit aufrechter Haltung wiederholen"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Brust aufrecht halten und Rumpf aktiv anspannen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Füße nicht überkreuzen und Oberkörper nicht verdrehen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Seitliche Schritte kontrolliert und weich ausführen"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Beim Vorbereiten des Schrittes einatmen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Beim seitlichen Abdrücken und Verlagern des Gewichts ausatmen"
              "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" => 1760944168
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Ausgeprägte Instabilität im Hüftgelenk"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Akute Bandverletzung im Knie"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Frische Operation an den unteren Extremitäten"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#7848
  +title: null
  +data: [
    "time" => 1760944168
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Ausgeprägte Instabilität im Hüftgelenk"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Akute Bandverletzung im Knie"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Frische Operation an den unteren Extremitäten"
              "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 {#7835
  +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 {#5405
    -news: Doctrine\ORM\PersistentCollection {#5388 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5390 …}
    #id: 6113
    #createdAt: DateTimeImmutable @1760859926 {#5400
      date: 2025-10-19 09:45:26.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760859926 {#5375
      date: 2025-10-19 09:45:26.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5434 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#7892
  +faq: App\Entity\Faq {#5405
    -news: Doctrine\ORM\PersistentCollection {#5388 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5390 …}
    #id: 6113
    #createdAt: DateTimeImmutable @1760859926 {#5400
      date: 2025-10-19 09:45:26.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760859926 {#5375
      date: 2025-10-19 09:45:26.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5434 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Vorteile hat der Side Step für meinen Körper?"
  "answer" => "Der Side Step verbessert die Hüftstabilität, Koordination und Beweglichkeit und fördert gleichzeitig die funktionelle Kontrolle der Beinachse bei minimaler Gelenkbelastung."
]

App\Twig\Components\Ui\RawFaqComponent {#7920
  +question: "Welche Vorteile hat der Side Step für meinen Körper?"
  +answer: "Der Side Step verbessert die Hüftstabilität, Koordination und Beweglichkeit und fördert gleichzeitig die funktionelle Kontrolle der Beinachse bei minimaler Gelenkbelastung."
}

[
  "faq" => App\Entity\Faq {#5436
    -news: Doctrine\ORM\PersistentCollection {#5443 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5440 …}
    #id: 6114
    #createdAt: DateTimeImmutable @1760859926 {#5431
      date: 2025-10-19 09:45:26.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760859926 {#5438
      date: 2025-10-19 09:45:26.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5450 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#7951
  +faq: App\Entity\Faq {#5436
    -news: Doctrine\ORM\PersistentCollection {#5443 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5440 …}
    #id: 6114
    #createdAt: DateTimeImmutable @1760859926 {#5431
      date: 2025-10-19 09:45:26.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760859926 {#5438
      date: 2025-10-19 09:45:26.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5450 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist der Side Step auch für empfindliche Knie geeignet?"
  "answer" => "Ja, der Side Step gilt als knieschonend, da er kontrolliert und ohne Sprungbelastung ausgeführt wird, solange eine saubere Ausrichtung eingehalten wird."
]

App\Twig\Components\Ui\RawFaqComponent {#7996
  +question: "Ist der Side Step auch für empfindliche Knie geeignet?"
  +answer: "Ja, der Side Step gilt als knieschonend, da er kontrolliert und ohne Sprungbelastung ausgeführt wird, solange eine saubere Ausrichtung eingehalten wird."
}

[
  "faq" => App\Entity\Faq {#5449
    -news: Doctrine\ORM\PersistentCollection {#5566 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5506 …}
    #id: 6115
    #createdAt: DateTimeImmutable @1760859926 {#5447
      date: 2025-10-19 09:45:26.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760859926 {#5446
      date: 2025-10-19 09:45:26.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5422 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#7999
  +faq: App\Entity\Faq {#5449
    -news: Doctrine\ORM\PersistentCollection {#5566 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5506 …}
    #id: 6115
    #createdAt: DateTimeImmutable @1760859926 {#5447
      date: 2025-10-19 09:45:26.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760859926 {#5446
      date: 2025-10-19 09:45:26.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5422 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Was ist der häufigste Fehler beim Side Step?"
  "answer" => "Ein typischer Fehler ist das Vorbeugen oder Verdrehen des Oberkörpers, anstatt sich kontrolliert ausschließlich seitlich zu bewegen."
]

App\Twig\Components\Ui\RawFaqComponent {#8043
  +question: "Was ist der häufigste Fehler beim Side Step?"
  +answer: "Ein typischer Fehler ist das Vorbeugen oder Verdrehen des Oberkörpers, anstatt sich kontrolliert ausschließlich seitlich zu bewegen."
}

[
  "faq" => App\Entity\Faq {#5418
    -news: Doctrine\ORM\PersistentCollection {#5417 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5415 …}
    #id: 6116
    #createdAt: DateTimeImmutable @1760859926 {#5420
      date: 2025-10-19 09:45:26.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760859926 {#5419
      date: 2025-10-19 09:45:26.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5413 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8046
  +faq: App\Entity\Faq {#5418
    -news: Doctrine\ORM\PersistentCollection {#5417 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5415 …}
    #id: 6116
    #createdAt: DateTimeImmutable @1760859926 {#5420
      date: 2025-10-19 09:45:26.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760859926 {#5419
      date: 2025-10-19 09:45:26.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5413 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie lange sollte ich Side Steps für ein effektives Warm-up durchführen?"
  "answer" => "Für ein dynamisches Aufwärmen sind 30 bis 60 Sekunden kontinuierlicher Side Steps mit gleichmäßigem Rhythmus und stabiler Haltung empfehlenswert."
]

App\Twig\Components\Ui\RawFaqComponent {#8090
  +question: "Wie lange sollte ich Side Steps für ein effektives Warm-up durchführen?"
  +answer: "Für ein dynamisches Aufwärmen sind 30 bis 60 Sekunden kontinuierlicher Side Steps mit gleichmäßigem Rhythmus und stabiler Haltung empfehlenswert."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    4
  ]
  "secondaryMuscles" => [
    2
    31
    33
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8018
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8101 …}
  +primaryMuscles: [
    4
  ]
  +secondaryMuscles: [
    2
    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 {#8099 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8100 …}
}

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

App\Twig\Components\Ui\Badge {#9610
  +name: "Adduktoren"
  +url: "/de/ubungen/muskel/4-adduktoren"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9662
  +name: "Quadrizeps"
  +url: "/de/ubungen/muskel/2-quadrizeps"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Abduktoren"
  "url" => "/de/ubungen/muskel/31-abduktoren"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9686
  +name: "Abduktoren"
  +url: "/de/ubungen/muskel/31-abduktoren"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Mittlerer Gesäßmuskel"
  "url" => "/de/ubungen/muskel/33-mittlerer-gesassmuskel"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9710
  +name: "Mittlerer Gesäßmuskel"
  +url: "/de/ubungen/muskel/33-mittlerer-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#9520
  +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 {#9743
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#9774
  +name: "Komplex"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9814
  +name: "Ohne material"
  +url: "/de/ubungen/ausstattung/29-ohne-material"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9838
  +name: "Callisthenia"
  +url: "/de/ubungen/sport/3-callisthenia"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9862
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9886
  +name: "Pilates"
  +url: "/de/ubungen/sport/9-pilates"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Kardiovaskuläre"
  "url" => "/de/ubungen/kategorie/57-kardiovaskulare"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#9910
  +name: "Kardiovaskuläre"
  +url: "/de/ubungen/kategorie/57-kardiovaskulare"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Aufwärmen"
  "url" => "/de/ubungen/kategorie/62-aufwarmen"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#9934
  +name: "Aufwärmen"
  +url: "/de/ubungen/kategorie/62-aufwarmen"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Unterer körper"
  "url" => "/de/ubungen/kategorie/68-unterer-korper"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#9958
  +name: "Unterer körper"
  +url: "/de/ubungen/kategorie/68-unterer-korper"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Funktionelles training"
  "url" => "/de/ubungen/kategorie/77-funktionelles-training"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#9982
  +name: "Funktionelles training"
  +url: "/de/ubungen/kategorie/77-funktionelles-training"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#9724
  +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 {#7399
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10031
  +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 {#10071
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-68f3fc660cbef?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 {#10107
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-68f3fc660cbef?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 {#10145
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#10178
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Side Step"
  "description" => "Der Side Step ist eine vielseitige und gelenkschonende Seitenbewegung, die insbesondere zur Aktivierung und Mobilisierung des Unterkörpers eingesetzt wird. Er eignet sich hervorragend als funktionelles Aufwärmformat, da er den Körper auf seitliche Bewegungsanforderungen vorbereitet, die im Alltag und in sportlichen Situationen häufig auftreten. Durch die kontrollierte laterale Verlagerung des Körpergewichts fördert der Side Step die dynamische Stabilität des Beckens und unterstützt die Koordination zwischen Beinachsen und Rumpf. Die Bewegung kann problemlos ohne Equipment durchgeführt und an individuelle Leistungsniveaus angepasst werden, was sie für Einsteiger ebenso zugänglich macht wie für fortgeschrittene Trainierende. Bei durchgehender Ausführung eignet sich der Side Step zudem zur sanften Steigerung der Herz-Kreislauf-Aktivität und unterstützt die Verbesserung der allgemeinen Bewegungsqualität. Dank seiner natürlichen und intuitiven Bewegungsstruktur lässt er sich effektiv in Mobilitäts-, Reha- und Präventionsprogramme integrieren und trägt langfristig zu besserer Körperkontrolle, sicherem Gangbild und ganzheitlicher Beweglichkeit bei."
]

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

App\Twig\Components\App\PageSharer {#10218
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/68f3fc660cbef-side-step"
  +title: "Side Step"
  +description: "Der Side Step ist eine vielseitige und gelenkschonende Seitenbewegung, die insbesondere zur Aktivierung und Mobilisierung des Unterkörpers eingesetzt wird. Er eignet sich hervorragend als funktionelles Aufwärmformat, da er den Körper auf seitliche Bewegungsanforderungen vorbereitet, die im Alltag und in sportlichen Situationen häufig auftreten. Durch die kontrollierte laterale Verlagerung des Körpergewichts fördert der Side Step die dynamische Stabilität des Beckens und unterstützt die Koordination zwischen Beinachsen und Rumpf. Die Bewegung kann problemlos ohne Equipment durchgeführt und an individuelle Leistungsniveaus angepasst werden, was sie für Einsteiger ebenso zugänglich macht wie für fortgeschrittene Trainierende. Bei durchgehender Ausführung eignet sich der Side Step zudem zur sanften Steigerung der Herz-Kreislauf-Aktivität und unterstützt die Verbesserung der allgemeinen Bewegungsqualität. Dank seiner natürlichen und intuitiven Bewegungsstruktur lässt er sich effektiv in Mobilitäts-, Reha- und Präventionsprogramme integrieren und trägt langfristig zu besserer Körperkontrolle, sicherem Gangbild und ganzheitlicher Beweglichkeit bei."
  +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 {#10226
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#10248
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#10272
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#10295
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#10318
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#10341
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#10364
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#10387
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +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 {#10434
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#10489
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: false
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#681 …}
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#10481
  -props: [
    "class" => "max-w-fit"
  ]
}

[
  "name" => "fitmetrics-biceps"
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 dark:hidden"
]

[
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 dark:hidden"
]

App\Twig\Components\Media\Icon {#10523
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 hidden dark:block"
]

[
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 hidden dark:block"
]

App\Twig\Components\Media\Icon {#6706
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "heart"
  "class" => "heart h-5 w-5 text-[#eb2a2a]"
]

[
  "class" => "heart h-5 w-5 text-[#eb2a2a]"
]

App\Twig\Components\Media\Icon {#7744
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +name: "heart"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "whatsapp"
  "class" => "w-[28px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[28px]"
]

App\Twig\Components\Media\Icon {#9035
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "instagram"
  "class" => "w-[28px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[28px]"
]

App\Twig\Components\Media\Icon {#9685
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +name: "instagram"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "threads"
  "class" => "w-[28px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[28px]"
]

App\Twig\Components\Media\Icon {#10538
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "tiktok"
  "class" => "w-[29px] h-[29px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[29px] h-[29px]"
]

App\Twig\Components\Media\Icon {#10561
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +name: "tiktok"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "facebook"
  "class" => "w-[19px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[19px] h-[28px]"
]

App\Twig\Components\Media\Icon {#10584
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "youtube"
  "class" => "w-[28px] h-[24px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[24px]"
]

App\Twig\Components\Media\Icon {#10607
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5780 …}
  +name: "youtube"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}