Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6961
  -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 {#7008
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#7019
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7070
  -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 {#7085
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#7135
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#7163
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#7179
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#7203
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#7227
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#7251
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#7275
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#7299
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#7323
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#7347
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#7692
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7647
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#7777
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#7778 …}
  -formFactory: Symfony\Component\Form\FormFactory {#7776 …}
}

[
  "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 {#7929
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#7964
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#7994
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#8026
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#8045
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#8155
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#8189
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#8205
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#8229
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#8253
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#8277
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#8301
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#8325
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#8349
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#8373
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#8397
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#8421
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#8466
  +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 {#8456
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#8097
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4583
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Beckenheben"
        "url" => "/de/ubungen/gruppe/104-beckenheben"
      ]
      [
        "label" => "Glute Bridge mit versetzter Fußstellung"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#8549
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Beckenheben"
      "url" => "/de/ubungen/gruppe/104-beckenheben"
    ]
    [
      "label" => "Glute Bridge mit versetzter Fußstellung"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4583
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Beckenheben"
        "url" => "/de/ubungen/gruppe/104-beckenheben"
      ]
      [
        "label" => "Glute Bridge mit versetzter Fußstellung"
        "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 {#8579
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#8601
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#8624
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#8667
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4514
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4516 …}
    #credits: Doctrine\ORM\PersistentCollection {#4518 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=dbNOnCE5Z84"
    #id: 1880
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4565 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450668 {#4552
      date: 2024-11-12 23:31:08.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450668 {#4504
      date: 2024-11-12 23:31:08.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "dbNOnCE5Z84"
  }
  "title" => "Asymmetrische Glute Bridge mit Kettlebell"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#8754
  +media: App\Entity\Media\MediaVideo {#4514
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4516 …}
    #credits: Doctrine\ORM\PersistentCollection {#4518 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=dbNOnCE5Z84"
    #id: 1880
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4565 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450668 {#4552
      date: 2024-11-12 23:31:08.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450668 {#4504
      date: 2024-11-12 23:31:08.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "dbNOnCE5Z84"
  }
  +title: "Asymmetrische Glute Bridge mit Kettlebell"
  +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 {#8770
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#8803
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#8827
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d72c4499e-asymmetrische-glute-bridge-mit-kettlebell?alias=5921&open-account-panel-popup=1"
  +title: "Glute Bridge mit versetzter Fußstellung - Übung - FitMetrics"
  +description: "Die asymmetrische Glute Bridge mit Kettlebell ist eine effektive Übung für die hintere Muskelkette, mit besonderem Fokus auf die Gesäßmuskulatur und die Verbesserung der Beckenstabilität. Durch die versetzte Fußstellung entsteht eine einseitige Belastung, die muskuläre Dysbalancen im Unterkörper gezielt ausgleicht. Die Kettlebell wird auf das Becken gelegt und sorgt für zusätzlichen Widerstand, ohne dass großes Equipment erforderlich ist. Diese Variante eignet sich ideal für Athletinnen und Athleten sowie Fitnessbegeisterte, die an ihrer Hüftstreckung und der Kontrolle der Beckenposition arbeiten möchten. Die reduzierte Unterstützung durch das vordere Bein erhöht die Aktivierung des arbeitenden Gesäßmuskels. Die Übung ist platzsparend, vielseitig einsetzbar und sowohl im Studio als auch zu Hause problemlos durchführbar. Eine saubere, kontrollierte Ausführung ist entscheidend, um die Wirksamkeit zu maximieren und unerwünschte Ausweichbewegungen zu vermeiden."
  +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 {#8857
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
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}

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App\Twig\Components\Media\Icon {#8885
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
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]

App\Twig\Components\Media\Icon {#8910
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
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}

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App\Twig\Components\Media\Icon {#8933
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
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]

App\Twig\Components\Media\Icon {#8956
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +name: "facebook"
  +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 {#8979
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +name: "linkedin"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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App\Twig\Components\Media\Icon {#9002
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +name: "whatsapp"
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}

[
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]

App\Twig\Components\Media\Icon {#9025
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
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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 {#9056
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1750016295
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Lege dich auf den Rücken, beuge beide Knie und stelle beide Füße auf den Boden, wobei ein Fuß leicht nach vorne versetzt ist."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte eine Kettlebell mit beiden Händen über deinem Becken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücke dich über die Ferse des hinteren Beins (näher an den Gesäßmuskeln) nach oben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hebe dein Becken an, bis dein Körper eine gerade Linie von den Schultern bis zu den Knien bildet."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senke dein Becken kontrolliert wieder ab."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wechsle nach jedem Satz die Fußstellung, um beide Seiten gleichmäßig zu belasten."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Platziere den Fuß des arbeitenden Beins näher am Gesäß und drücke aktiv über die Ferse."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spanne deine Körpermitte an, um ein Hohlkreuz zu vermeiden."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeide Druck über den vorderen Fuß – er dient nur zur leichten Stabilisation."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte die Kettlebell mit beiden Händen stabil direkt über dem Becken."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme ein, bevor du das Becken anhebst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme aus, während du die Hüfte nach oben drückst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme beim kontrollierten Absenken wieder ein."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9105
  +title: null
  +data: [
    "time" => 1750016295
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Lege dich auf den Rücken, beuge beide Knie und stelle beide Füße auf den Boden, wobei ein Fuß leicht nach vorne versetzt ist."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte eine Kettlebell mit beiden Händen über deinem Becken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücke dich über die Ferse des hinteren Beins (näher an den Gesäßmuskeln) nach oben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hebe dein Becken an, bis dein Körper eine gerade Linie von den Schultern bis zu den Knien bildet."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senke dein Becken kontrolliert wieder ab."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wechsle nach jedem Satz die Fußstellung, um beide Seiten gleichmäßig zu belasten."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Platziere den Fuß des arbeitenden Beins näher am Gesäß und drücke aktiv über die Ferse."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spanne deine Körpermitte an, um ein Hohlkreuz zu vermeiden."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeide Druck über den vorderen Fuß – er dient nur zur leichten Stabilisation."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte die Kettlebell mit beiden Händen stabil direkt über dem Becken."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
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        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme ein, bevor du das Becken anhebst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme aus, während du die Hüfte nach oben drückst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme beim kontrollierten Absenken wieder ein."
              "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" => 1750016295
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Verletzungen oder Bandscheibenprobleme im unteren Rücken"
              "items" => []
              "meta" => []
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            [
              "content" => "Frische Zerrung der Oberschenkelrückseite"
              "items" => []
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              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9166
  +title: null
  +data: [
    "time" => 1750016295
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
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              "content" => "Verletzungen oder Bandscheibenprobleme im unteren Rücken"
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              "meta" => []
            ]
            [
              "content" => "Frische Zerrung der Oberschenkelrückseite"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Instabilität im Hüftgelenk oder Labrumproblematik"
              "items" => []
              "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 {#9153
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#6347
    -news: Doctrine\ORM\PersistentCollection {#6364 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6362 …}
    #id: 2267
    #createdAt: DateTimeImmutable @1749993225 {#6352
      date: 2025-06-15 15:13:45.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1749993225 {#6377
      date: 2025-06-15 15:13:45.0 Europe/Zurich (+02:00)
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]

App\Twig\Components\Ui\FaqComponent {#9210
  +faq: App\Entity\Faq {#6347
    -news: Doctrine\ORM\PersistentCollection {#6364 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6362 …}
    #id: 2267
    #createdAt: DateTimeImmutable @1749993225 {#6352
      date: 2025-06-15 15:13:45.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1749993225 {#6377
      date: 2025-06-15 15:13:45.0 Europe/Zurich (+02:00)
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    #createdBy: null
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    #translations: Doctrine\ORM\PersistentCollection {#6314 …}
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}

[
  "question" => "Warum wird bei der Glute Bridge ein Fuß nach vorne versetzt?"
  "answer" => "Die versetzte Fußposition erhöht die Belastung auf einen Gesäßmuskel, was eine gezielte Aktivierung und den Ausgleich muskulärer Ungleichgewichte zwischen linker und rechter Seite unterstützt."
]

App\Twig\Components\Ui\RawFaqComponent {#9238
  +question: "Warum wird bei der Glute Bridge ein Fuß nach vorne versetzt?"
  +answer: "Die versetzte Fußposition erhöht die Belastung auf einen Gesäßmuskel, was eine gezielte Aktivierung und den Ausgleich muskulärer Ungleichgewichte zwischen linker und rechter Seite unterstützt."
}

[
  "faq" => App\Entity\Faq {#6316
    -news: Doctrine\ORM\PersistentCollection {#6317 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6319 …}
    #id: 2268
    #createdAt: DateTimeImmutable @1749993225 {#6312
      date: 2025-06-15 15:13:45.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1749993225 {#6315
      date: 2025-06-15 15:13:45.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#6321 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9269
  +faq: App\Entity\Faq {#6316
    -news: Doctrine\ORM\PersistentCollection {#6317 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6319 …}
    #id: 2268
    #createdAt: DateTimeImmutable @1749993225 {#6312
      date: 2025-06-15 15:13:45.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1749993225 {#6315
      date: 2025-06-15 15:13:45.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#6321 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Soll ich das vordere Bein bei der Übung spüren?"
  "answer" => "Nein, das vordere Bein dient nur der leichten Stabilisierung. Der Hauptdruck sollte über die Ferse des hinteren Beins ausgeübt werden."
]

App\Twig\Components\Ui\RawFaqComponent {#9314
  +question: "Soll ich das vordere Bein bei der Übung spüren?"
  +answer: "Nein, das vordere Bein dient nur der leichten Stabilisierung. Der Hauptdruck sollte über die Ferse des hinteren Beins ausgeübt werden."
}

[
  "faq" => App\Entity\Faq {#6325
    -news: Doctrine\ORM\PersistentCollection {#6326 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6328 …}
    #id: 2269
    #createdAt: DateTimeImmutable @1749993225 {#6323
      date: 2025-06-15 15:13:45.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1749993225 {#6324
      date: 2025-06-15 15:13:45.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#6330 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9317
  +faq: App\Entity\Faq {#6325
    -news: Doctrine\ORM\PersistentCollection {#6326 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6328 …}
    #id: 2269
    #createdAt: DateTimeImmutable @1749993225 {#6323
      date: 2025-06-15 15:13:45.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1749993225 {#6324
      date: 2025-06-15 15:13:45.0 Europe/Zurich (+02:00)
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    #createdBy: null
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    #translations: Doctrine\ORM\PersistentCollection {#6330 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist die Kettlebell Glute Bridge gut zur Isolierung der Gesäßmuskulatur?"
  "answer" => "Ja, sie isoliert effektiv den Gluteus Maximus und minimiert die Beteiligung von Oberschenkelrückseite und unterem Rücken."
]

App\Twig\Components\Ui\RawFaqComponent {#9361
  +question: "Ist die Kettlebell Glute Bridge gut zur Isolierung der Gesäßmuskulatur?"
  +answer: "Ja, sie isoliert effektiv den Gluteus Maximus und minimiert die Beteiligung von Oberschenkelrückseite und unterem Rücken."
}

[
  "faq" => App\Entity\Faq {#6334
    -news: Doctrine\ORM\PersistentCollection {#6335 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6337 …}
    #id: 2270
    #createdAt: DateTimeImmutable @1749993225 {#6332
      date: 2025-06-15 15:13:45.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1749993225 {#6333
      date: 2025-06-15 15:13:45.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#6339 …}
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    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9364
  +faq: App\Entity\Faq {#6334
    -news: Doctrine\ORM\PersistentCollection {#6335 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6337 …}
    #id: 2270
    #createdAt: DateTimeImmutable @1749993225 {#6332
      date: 2025-06-15 15:13:45.0 Europe/Zurich (+02:00)
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    #updatedAt: DateTimeImmutable @1749993225 {#6333
      date: 2025-06-15 15:13:45.0 Europe/Zurich (+02:00)
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    #createdBy: null
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    #translations: Doctrine\ORM\PersistentCollection {#6339 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Kann ich die Übung auch ohne Kettlebell durchführen?"
  "answer" => "Ja, die Körpergewichtsvariante bietet ebenfalls eine asymmetrische Belastung und ist wirksam zur gezielten Aktivierung der Gesäßmuskeln."
]

App\Twig\Components\Ui\RawFaqComponent {#9408
  +question: "Kann ich die Übung auch ohne Kettlebell durchführen?"
  +answer: "Ja, die Körpergewichtsvariante bietet ebenfalls eine asymmetrische Belastung und ist wirksam zur gezielten Aktivierung der Gesäßmuskeln."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    3
  ]
  "secondaryMuscles" => [
    5
    6
    7
    33
    37
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#9336
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#9419 …}
  +primaryMuscles: [
    3
  ]
  +secondaryMuscles: [
    5
    6
    7
    33
    37
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: false
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#9417 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#9418 …}
}

[
  "name" => "Gesäßmuskeln"
  "url" => "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#5665
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Lendenwirbelsäule"
  "url" => "/de/ubungen/muskel/5-lendenwirbels%C3%A4ule"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#7652
  +name: "Lendenwirbelsäule"
  +url: "/de/ubungen/muskel/5-lendenwirbels%C3%A4ule"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Bauchmuskeln"
  "url" => "/de/ubungen/muskel/6-bauchmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#8419
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Ischio-Beine"
  "url" => "/de/ubungen/muskel/7-ischio-beine"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10266
  +name: "Ischio-Beine"
  +url: "/de/ubungen/muskel/7-ischio-beine"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10834
  +name: "Mittlerer Gesäßmuskel"
  +url: "/de/ubungen/muskel/33-mittlerer-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Großer Gesäßmuskel"
  "url" => "/de/ubungen/muskel/37-grosser-gesassmuskel"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10896
  +name: "Großer Gesäßmuskel"
  +url: "/de/ubungen/muskel/37-grosser-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#4517
  +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 {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "intermediate"
]

App\Twig\Components\Training\DifficultyBadge {#10929
  +difficulty: "intermediate"
  +small: false
  +link: true
}

[
  "name" => "Kettlebells"
  "url" => "/de/ubungen/ausstattung/2-kettlebells"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10974
  +name: "Kettlebells"
  +url: "/de/ubungen/ausstattung/2-kettlebells"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Fitnessmatte"
  "url" => "/de/ubungen/ausstattung/17-fitnessmatte"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11001
  +name: "Fitnessmatte"
  +url: "/de/ubungen/ausstattung/17-fitnessmatte"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Bodybuilding"
  "url" => "/de/ubungen/sport/1-bodybuilding"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11025
  +name: "Bodybuilding"
  +url: "/de/ubungen/sport/1-bodybuilding"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11049
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11073
  +name: "Crossfit"
  +url: "/de/ubungen/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Stärkung"
  "url" => "/de/ubungen/kategorie/61-starkung"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11097
  +name: "Stärkung"
  +url: "/de/ubungen/kategorie/61-starkung"
  +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 {#11121
  +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 {#11145
  +name: "Funktionelles training"
  +url: "/de/ubungen/kategorie/77-funktionelles-training"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Gleichgewicht und stabilität"
  "url" => "/de/ubungen/kategorie/78-gleichgewicht-und-stabilitat"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11169
  +name: "Gleichgewicht und stabilität"
  +url: "/de/ubungen/kategorie/78-gleichgewicht-und-stabilitat"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#10910
  +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 {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#9092
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#11214
  +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 {#11263
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d72c4499e?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 {#11299
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d72c4499e?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 {#11337
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#11370
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Asymmetrische Glute Bridge mit Kettlebell"
  "description" => "Die asymmetrische Glute Bridge mit Kettlebell ist eine effektive Übung für die hintere Muskelkette, mit besonderem Fokus auf die Gesäßmuskulatur und die Verbesserung der Beckenstabilität. Durch die versetzte Fußstellung entsteht eine einseitige Belastung, die muskuläre Dysbalancen im Unterkörper gezielt ausgleicht. Die Kettlebell wird auf das Becken gelegt und sorgt für zusätzlichen Widerstand, ohne dass großes Equipment erforderlich ist. Diese Variante eignet sich ideal für Athletinnen und Athleten sowie Fitnessbegeisterte, die an ihrer Hüftstreckung und der Kontrolle der Beckenposition arbeiten möchten. Die reduzierte Unterstützung durch das vordere Bein erhöht die Aktivierung des arbeitenden Gesäßmuskels. Die Übung ist platzsparend, vielseitig einsetzbar und sowohl im Studio als auch zu Hause problemlos durchführbar. Eine saubere, kontrollierte Ausführung ist entscheidend, um die Wirksamkeit zu maximieren und unerwünschte Ausweichbewegungen zu vermeiden."
]

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

App\Twig\Components\App\PageSharer {#11410
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d72c4499e-asymmetrische-glute-bridge-mit-kettlebell?alias=5921&open-account-panel-popup=1"
  +title: "Asymmetrische Glute Bridge mit Kettlebell"
  +description: "Die asymmetrische Glute Bridge mit Kettlebell ist eine effektive Übung für die hintere Muskelkette, mit besonderem Fokus auf die Gesäßmuskulatur und die Verbesserung der Beckenstabilität. Durch die versetzte Fußstellung entsteht eine einseitige Belastung, die muskuläre Dysbalancen im Unterkörper gezielt ausgleicht. Die Kettlebell wird auf das Becken gelegt und sorgt für zusätzlichen Widerstand, ohne dass großes Equipment erforderlich ist. Diese Variante eignet sich ideal für Athletinnen und Athleten sowie Fitnessbegeisterte, die an ihrer Hüftstreckung und der Kontrolle der Beckenposition arbeiten möchten. Die reduzierte Unterstützung durch das vordere Bein erhöht die Aktivierung des arbeitenden Gesäßmuskels. Die Übung ist platzsparend, vielseitig einsetzbar und sowohl im Studio als auch zu Hause problemlos durchführbar. Eine saubere, kontrollierte Ausführung ist entscheidend, um die Wirksamkeit zu maximieren und unerwünschte Ausweichbewegungen zu vermeiden."
  +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 {#11418
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#11440
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#11464
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#11487
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#11510
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#11533
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#11556
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#11579
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#2927 …}
  #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 {#11626
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#11681
  +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 {#11673
  -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 {#11715
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#11747
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#11770
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#11793
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#11816
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#11839
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#11862
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#11885
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +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 {#11908
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7011 …}
  +name: "youtube"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}