Symfony Profiler

App\Twig\Components\Menu\MainMenu {#7478
  -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 {#7525
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#7536
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7587
  -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 {#7602
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#7652
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#7680
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#7696
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#7720
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#7744
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#7768
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#7792
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#7816
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#7840
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#7864
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#8221
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#8208
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#8299
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#8300 …}
  -formFactory: Symfony\Component\Form\FormFactory {#8298 …}
}

[
  "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 {#8451
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#8486
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#8516
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#8548
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#8567
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#8677
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#8711
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#8727
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#8751
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#8775
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#8799
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#8823
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#8847
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#8871
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#8895
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#8919
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#8943
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#8988
  +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 {#8978
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#8619
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4626
    -items: [
      [
        "label" => "menu.home"
        "url" => "/fr/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/fr/exercices"
      ]
      [
        "label" => "Planche"
        "url" => "/fr/exercices/groupe/45-planche"
      ]
      [
        "label" => "Planche genou poitrine"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#9071
  +items: [
    [
      "label" => "menu.home"
      "url" => "/fr/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/fr/exercices"
    ]
    [
      "label" => "Planche"
      "url" => "/fr/exercices/groupe/45-planche"
    ]
    [
      "label" => "Planche genou poitrine"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4626
    -items: [
      [
        "label" => "menu.home"
        "url" => "/fr/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/fr/exercices"
      ]
      [
        "label" => "Planche"
        "url" => "/fr/exercices/groupe/45-planche"
      ]
      [
        "label" => "Planche genou poitrine"
        "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 {#9101
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#9123
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#9146
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#9189
  +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 {#4557
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4559 …}
    #credits: Doctrine\ORM\PersistentCollection {#4561 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2724
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4608 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1756140546 {#4595
      date: 2025-08-25 18:49:06.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756140546 {#4547
      date: 2025-08-25 18:49:06.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    -duration: null
    -format: null
    -startTime: 3
    -endTime: 20
    -youtubeId: "LyRBm9Rc5K8"
  }
  "title" => "Planche avec tirage de genou"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#9276
  +media: App\Entity\Media\MediaVideo {#4557
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4559 …}
    #credits: Doctrine\ORM\PersistentCollection {#4561 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2724
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4608 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1756140546 {#4595
      date: 2025-08-25 18:49:06.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756140546 {#4547
      date: 2025-08-25 18:49:06.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    -duration: null
    -format: null
    -startTime: 3
    -endTime: 20
    -youtubeId: "LyRBm9Rc5K8"
  }
  +title: "Planche avec tirage de genou"
  +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 {#9292
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#9325
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#9349
  +shareUrl: "https://test.fitmetrics.ch/fr/exercice/689f1a90b0ce6-planche-avec-tirage-de-genou?alias=14054"
  +title: "Planche genou poitrine - Exercice - FitMetrics"
  +description: "La planche avec tirage de genou est un exercice dynamique au poids du corps conçu pour renforcer la sangle abdominale tout en améliorant la coordination, l'équilibre et la stabilité. Cette variante de la planche classique ajoute un mouvement de flexion contrôlé du genou, ce qui intensifie l'engagement abdominal et introduit une dimension fonctionnelle proche des gestes sportifs du quotidien. Cet exercice s'intègre parfaitement dans des programmes d'entraînement visant à développer la force du tronc et la stabilité posturale. Contrairement à la planche statique, la version avec tirage de genou sollicite le corps dans le mouvement, ce qui demande un contrôle accru et une meilleure endurance. Elle contribue à solliciter plusieurs chaînes musculaires de manière simultanée et à améliorer la coordination générale. Grâce à son efficacité et à sa simplicité, elle s'adapte aussi bien aux séances de conditionnement athlétique qu'aux entraînements orientés vers le renforcement fonctionnel. La planche avec tirage de genou ne nécessite aucun matériel, à l'exception éventuelle d'un tapis pour plus de confort. Elle peut être réalisée à domicile, en salle de sport ou en extérieur, et s'intègre facilement dans des circuits, du HIIT ou des séances de musculation ciblées. Sa pratique régulière favorise une meilleure posture, un tronc plus solide et une performance sportive optimisée, faisant de cet exercice un choix pertinent pour progresser au-delà de la planche traditionnelle."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
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[
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]

App\Twig\Components\Media\Icon {#9379
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
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[
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]

App\Twig\Components\Media\Icon {#9407
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +name: "reddit"
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  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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]

App\Twig\Components\Media\Icon {#9432
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
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}

[
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]

App\Twig\Components\Media\Icon {#9455
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
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]

App\Twig\Components\Media\Icon {#9478
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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"
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]

App\Twig\Components\Media\Icon {#9501
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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"
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]

App\Twig\Components\Media\Icon {#9524
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
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App\Twig\Components\Media\Icon {#9547
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
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}

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

[
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]

App\Twig\Components\Media\Icon {#9578
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1756151108
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
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          "text" => "Instructions"
        ]
      ]
      [
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        "data" => [
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          "items" => [
            [
              "content" => "Commencez en position de planche haute sur les mains ou basse sur les avant-bras, corps aligné."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Contractez la sangle abdominale et gardez les hanches stables."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Ramenez un genou vers la poitrine de manière contrôlée."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Revenez à la position initiale puis changez de côté."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Alternez les genoux pendant toute la durée de l'exercice."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
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          "text" => "Conseils techniques"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Gardez les épaules alignées au-dessus des poignets ou des coudes."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Évitez de cambrer ou d'affaisser le bas du dos."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Ramenez le genou lentement pour maximiser le travail du tronc."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Maintenez un rythme régulier et contrôlé sans à-coups."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Conseils de respiration"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Inspirez en maintenant la position de planche."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Expirez en ramenant le genou vers la poitrine."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Inspirez en revenant à la position initiale."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9627
  +title: null
  +data: [
    "time" => 1756151108
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Instructions"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Commencez en position de planche haute sur les mains ou basse sur les avant-bras, corps aligné."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Contractez la sangle abdominale et gardez les hanches stables."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Ramenez un genou vers la poitrine de manière contrôlée."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Revenez à la position initiale puis changez de côté."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Alternez les genoux pendant toute la durée de l'exercice."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Conseils techniques"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Gardez les épaules alignées au-dessus des poignets ou des coudes."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Évitez de cambrer ou d'affaisser le bas du dos."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Ramenez le genou lentement pour maximiser le travail du tronc."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Maintenez un rythme régulier et contrôlé sans à-coups."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Conseils de respiration"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Inspirez en maintenant la position de planche."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Expirez en ramenant le genou vers la poitrine."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Inspirez en revenant à la position initiale."
              "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" => 1756151108
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Évitez si vous avez des douleurs aux poignets ou un syndrome du canal carpien."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Non recommandé en cas de blessure aiguë au bas du dos."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "À éviter lors de la récupération après une chirurgie abdominale."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Faites preuve de prudence en cas de blessure à la hanche ou au genou."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9688
  +title: null
  +data: [
    "time" => 1756151108
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Évitez si vous avez des douleurs aux poignets ou un syndrome du canal carpien."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Non recommandé en cas de blessure aiguë au bas du dos."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "À éviter lors de la récupération après une chirurgie abdominale."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Faites preuve de prudence en cas de blessure à la hanche ou au genou."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
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  +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 {#9675
  +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 {#6849
    -news: Doctrine\ORM\PersistentCollection {#6866 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6864 …}
    #id: 5490
    #createdAt: DateTimeImmutable @1756141047 {#6854
      date: 2025-08-25 18:57:27.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756141047 {#6879
      date: 2025-08-25 18:57:27.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#6816 …}
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
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]

App\Twig\Components\Ui\FaqComponent {#9732
  +faq: App\Entity\Faq {#6849
    -news: Doctrine\ORM\PersistentCollection {#6866 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6864 …}
    #id: 5490
    #createdAt: DateTimeImmutable @1756141047 {#6854
      date: 2025-08-25 18:57:27.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756141047 {#6879
      date: 2025-08-25 18:57:27.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#6816 …}
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    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
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  }
}

[
  "question" => "Quels muscles travaillent avec la planche avec tirage de genou ?"
  "answer" => "La planche avec tirage de genou sollicite principalement les abdominaux, mais engage aussi les obliques, les épaules, le bas du dos, les fessiers et les quadriceps pour assurer la stabilité."
]

App\Twig\Components\Ui\RawFaqComponent {#9760
  +question: "Quels muscles travaillent avec la planche avec tirage de genou ?"
  +answer: "La planche avec tirage de genou sollicite principalement les abdominaux, mais engage aussi les obliques, les épaules, le bas du dos, les fessiers et les quadriceps pour assurer la stabilité."
}

[
  "faq" => App\Entity\Faq {#6818
    -news: Doctrine\ORM\PersistentCollection {#6819 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6821 …}
    #id: 5491
    #createdAt: DateTimeImmutable @1756141047 {#6814
      date: 2025-08-25 18:57:27.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756141047 {#6817
      date: 2025-08-25 18:57:27.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#6823 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9791
  +faq: App\Entity\Faq {#6818
    -news: Doctrine\ORM\PersistentCollection {#6819 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6821 …}
    #id: 5491
    #createdAt: DateTimeImmutable @1756141047 {#6814
      date: 2025-08-25 18:57:27.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756141047 {#6817
      date: 2025-08-25 18:57:27.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#6823 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "La planche avec tirage de genou est-elle adaptée aux débutants ?"
  "answer" => "Cet exercice est considéré comme intermédiaire. Les débutants devraient commencer par la planche classique afin de développer la stabilité et la force nécessaires avant de progresser vers cette variante."
]

App\Twig\Components\Ui\RawFaqComponent {#9836
  +question: "La planche avec tirage de genou est-elle adaptée aux débutants ?"
  +answer: "Cet exercice est considéré comme intermédiaire. Les débutants devraient commencer par la planche classique afin de développer la stabilité et la force nécessaires avant de progresser vers cette variante."
}

[
  "faq" => App\Entity\Faq {#6827
    -news: Doctrine\ORM\PersistentCollection {#6828 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6830 …}
    #id: 5492
    #createdAt: DateTimeImmutable @1756141047 {#6825
      date: 2025-08-25 18:57:27.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756141047 {#6826
      date: 2025-08-25 18:57:27.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#6832 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9839
  +faq: App\Entity\Faq {#6827
    -news: Doctrine\ORM\PersistentCollection {#6828 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6830 …}
    #id: 5492
    #createdAt: DateTimeImmutable @1756141047 {#6825
      date: 2025-08-25 18:57:27.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756141047 {#6826
      date: 2025-08-25 18:57:27.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#6832 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Combien de temps dois-je tenir la planche avec tirage de genou ?"
  "answer" => "La planche avec tirage de genou se pratique généralement entre 20 et 60 secondes par série selon le niveau. Il est essentiel de privilégier la qualité de l'exécution plutôt que la vitesse."
]

App\Twig\Components\Ui\RawFaqComponent {#9883
  +question: "Combien de temps dois-je tenir la planche avec tirage de genou ?"
  +answer: "La planche avec tirage de genou se pratique généralement entre 20 et 60 secondes par série selon le niveau. Il est essentiel de privilégier la qualité de l'exécution plutôt que la vitesse."
}

[
  "faq" => App\Entity\Faq {#6836
    -news: Doctrine\ORM\PersistentCollection {#6837 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6839 …}
    #id: 5493
    #createdAt: DateTimeImmutable @1756141047 {#6834
      date: 2025-08-25 18:57:27.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756141047 {#6835
      date: 2025-08-25 18:57:27.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#6841 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9886
  +faq: App\Entity\Faq {#6836
    -news: Doctrine\ORM\PersistentCollection {#6837 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6839 …}
    #id: 5493
    #createdAt: DateTimeImmutable @1756141047 {#6834
      date: 2025-08-25 18:57:27.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756141047 {#6835
      date: 2025-08-25 18:57:27.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#6841 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "La planche avec tirage de genou est-elle efficace pour les abdos ?"
  "answer" => "Oui, cet exercice est très efficace pour renforcer les abdominaux. Le mouvement du genou augmente l'activation musculaire par rapport à une planche classique, ce qui en fait un excellent exercice pour le tronc."
]

App\Twig\Components\Ui\RawFaqComponent {#9930
  +question: "La planche avec tirage de genou est-elle efficace pour les abdos ?"
  +answer: "Oui, cet exercice est très efficace pour renforcer les abdominaux. Le mouvement du genou augmente l'activation musculaire par rapport à une planche classique, ce qui en fait un excellent exercice pour le tronc."
}

[
  "faq" => App\Entity\Faq {#6889
    -news: Doctrine\ORM\PersistentCollection {#6890 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6892 …}
    #id: 5494
    #createdAt: DateTimeImmutable @1756141047 {#6887
      date: 2025-08-25 18:57:27.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756141047 {#6888
      date: 2025-08-25 18:57:27.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#6894 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9933
  +faq: App\Entity\Faq {#6889
    -news: Doctrine\ORM\PersistentCollection {#6890 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6892 …}
    #id: 5494
    #createdAt: DateTimeImmutable @1756141047 {#6887
      date: 2025-08-25 18:57:27.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756141047 {#6888
      date: 2025-08-25 18:57:27.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#6894 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Faut-il du matériel pour la planche avec tirage de genou ?"
  "answer" => "Aucun matériel n'est requis pour cet exercice. Un tapis de sol est recommandé pour plus de confort, mais il peut être réalisé partout sans équipement spécifique."
]

App\Twig\Components\Ui\RawFaqComponent {#9977
  +question: "Faut-il du matériel pour la planche avec tirage de genou ?"
  +answer: "Aucun matériel n'est requis pour cet exercice. Un tapis de sol est recommandé pour plus de confort, mais il peut être réalisé partout sans équipement spécifique."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    6
  ]
  "secondaryMuscles" => [
    2
    3
    5
    10
    15
    28
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#9905
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#9988 …}
  +primaryMuscles: [
    6
  ]
  +secondaryMuscles: [
    2
    3
    5
    10
    15
    28
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: true
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#9986 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#9987 …}
}

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

App\Twig\Components\Ui\Badge {#11293
  +name: "Abdominaux"
  +url: "/fr/exercices/muscle/6-abdominaux"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11345
  +name: "Quadriceps"
  +url: "/fr/exercices/muscle/2-quadriceps"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11369
  +name: "Fessiers"
  +url: "/fr/exercices/muscle/3-fessiers"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11393
  +name: "Lombaires"
  +url: "/fr/exercices/muscle/5-lombaires"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Triceps"
  "url" => "/fr/exercices/muscle/10-triceps"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11417
  +name: "Triceps"
  +url: "/fr/exercices/muscle/10-triceps"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11441
  +name: "Obliques"
  +url: "/fr/exercices/muscle/15-obliques"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11465
  +name: "Épaules"
  +url: "/fr/exercices/muscle/28-epaules"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#11265
  +includeScript: true
  +labelClass: null
  +containerClass: "max-h-[300px] max-w-[300px]"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "intermediate"
]

App\Twig\Components\Training\DifficultyBadge {#11498
  +difficulty: "intermediate"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#11529
  +name: "Composé"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Tapis de sol"
  "url" => "/fr/exercices/equipement/17-tapis-de-sol"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11569
  +name: "Tapis de sol"
  +url: "/fr/exercices/equipement/17-tapis-de-sol"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11593
  +name: "Sans matériel"
  +url: "/fr/exercices/equipement/29-sans-mat%C3%A9riel"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11617
  +name: "Callisthénie"
  +url: "/fr/exercices/sport/3-callisthenie"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11641
  +name: "Fitness"
  +url: "/fr/exercices/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11665
  +name: "Crossfit"
  +url: "/fr/exercices/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11689
  +name: "Pilates"
  +url: "/fr/exercices/sport/9-pilates"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11713
  +name: "Renforcement"
  +url: "/fr/exercices/categorie/61-renforcement"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Tronc"
  "url" => "/fr/exercices/categorie/74-tronc"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11737
  +name: "Tronc"
  +url: "/fr/exercices/categorie/74-tronc"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11761
  +name: "Entraînement fonctionnel"
  +url: "/fr/exercices/categorie/77-entrainement-fonctionnel"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11785
  +name: "Équilibre et stabilité"
  +url: "/fr/exercices/categorie/78-equilibre-et-stabilite"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#11479
  +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 {#9614
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#11829
  +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 {#4540
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/fr/widgets/exercise/preview-689f1a90b0ce6?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 {#6498
  +route: "https://test.fitmetrics.ch/fr/widgets/exercise/preview-689f1a90b0ce6?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 {#8104
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#9066
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Planche avec tirage de genou"
  "description" => "La planche avec tirage de genou est un exercice dynamique au poids du corps conçu pour renforcer la sangle abdominale tout en améliorant la coordination, l'équilibre et la stabilité. Cette variante de la planche classique ajoute un mouvement de flexion contrôlé du genou, ce qui intensifie l'engagement abdominal et introduit une dimension fonctionnelle proche des gestes sportifs du quotidien. Cet exercice s'intègre parfaitement dans des programmes d'entraînement visant à développer la force du tronc et la stabilité posturale. Contrairement à la planche statique, la version avec tirage de genou sollicite le corps dans le mouvement, ce qui demande un contrôle accru et une meilleure endurance. Elle contribue à solliciter plusieurs chaînes musculaires de manière simultanée et à améliorer la coordination générale. Grâce à son efficacité et à sa simplicité, elle s'adapte aussi bien aux séances de conditionnement athlétique qu'aux entraînements orientés vers le renforcement fonctionnel. La planche avec tirage de genou ne nécessite aucun matériel, à l'exception éventuelle d'un tapis pour plus de confort. Elle peut être réalisée à domicile, en salle de sport ou en extérieur, et s'intègre facilement dans des circuits, du HIIT ou des séances de musculation ciblées. Sa pratique régulière favorise une meilleure posture, un tronc plus solide et une performance sportive optimisée, faisant de cet exercice un choix pertinent pour progresser au-delà de la planche traditionnelle."
]

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

App\Twig\Components\App\PageSharer {#11044
  +shareUrl: "https://test.fitmetrics.ch/fr/exercice/689f1a90b0ce6-planche-avec-tirage-de-genou?alias=14054"
  +title: "Planche avec tirage de genou"
  +description: "La planche avec tirage de genou est un exercice dynamique au poids du corps conçu pour renforcer la sangle abdominale tout en améliorant la coordination, l'équilibre et la stabilité. Cette variante de la planche classique ajoute un mouvement de flexion contrôlé du genou, ce qui intensifie l'engagement abdominal et introduit une dimension fonctionnelle proche des gestes sportifs du quotidien. Cet exercice s'intègre parfaitement dans des programmes d'entraînement visant à développer la force du tronc et la stabilité posturale. Contrairement à la planche statique, la version avec tirage de genou sollicite le corps dans le mouvement, ce qui demande un contrôle accru et une meilleure endurance. Elle contribue à solliciter plusieurs chaînes musculaires de manière simultanée et à améliorer la coordination générale. Grâce à son efficacité et à sa simplicité, elle s'adapte aussi bien aux séances de conditionnement athlétique qu'aux entraînements orientés vers le renforcement fonctionnel. La planche avec tirage de genou ne nécessite aucun matériel, à l'exception éventuelle d'un tapis pour plus de confort. Elle peut être réalisée à domicile, en salle de sport ou en extérieur, et s'intègre facilement dans des circuits, du HIIT ou des séances de musculation ciblées. Sa pratique régulière favorise une meilleure posture, un tronc plus solide et une performance sportive optimisée, faisant de cet exercice un choix pertinent pour progresser au-delà de la planche traditionnelle."
  +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 {#11224
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#11879
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#11903
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#11926
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#11949
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#11972
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#11995
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#12018
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#12065
  +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 {#12120
  +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 {#12112
  -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 {#12154
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +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 {#12186
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7528 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}