Symfony Profiler

App\Twig\Components\Menu\MainMenu {#7523
  -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 {#7570
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#7581
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7632
  -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 {#7647
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#7697
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#7725
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#7741
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#7765
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#7789
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#7813
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#7837
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#7861
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#7885
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#7909
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8266
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#8253
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#8344
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#8345 …}
  -formFactory: Symfony\Component\Form\FormFactory {#8343 …}
}

[
  "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 {#8496
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8531
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8561
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8593
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8612
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8722
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8756
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8772
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8796
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8820
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8844
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8868
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8892
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8916
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8940
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8964
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#8988
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#9033
  +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 {#9023
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#8664
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4562
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Planke"
        "url" => "/de/ubungen/gruppe/45-planke"
      ]
      [
        "label" => "Bärenplanke"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#9116
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Planke"
      "url" => "/de/ubungen/gruppe/45-planke"
    ]
    [
      "label" => "Bärenplanke"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4562
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Planke"
        "url" => "/de/ubungen/gruppe/45-planke"
      ]
      [
        "label" => "Bärenplanke"
        "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 {#9146
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#9168
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#9191
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#9234
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2933 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4493
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4495 …}
    #credits: Doctrine\ORM\PersistentCollection {#4497 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2649
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4544 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1752664121 {#4531
      date: 2025-07-16 13:08:41.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752668008 {#4483
      date: 2025-07-16 14:13:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "JNa35cNpJhA"
  }
  "title" => "Bärenplanke"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#9321
  +media: App\Entity\Media\MediaVideo {#4493
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4495 …}
    #credits: Doctrine\ORM\PersistentCollection {#4497 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2649
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4544 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1752664121 {#4531
      date: 2025-07-16 13:08:41.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752668008 {#4483
      date: 2025-07-16 14:13:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "JNa35cNpJhA"
  }
  +title: "Bärenplanke"
  +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 {#9337
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#9370
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#9394
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/687786d471e5e-barenplanke?open-account-panel-popup=1"
  +title: "Bärenplanke - Übung - FitMetrics"
  +description: "Der Bear Plank ist eine statische Ganzkörperübung zur Rumpfstabilisierung, die Kraft, Gleichgewicht und Ausdauer effektiv mit dem eigenen Körpergewicht trainiert. In einer erhöhten Vierfüßlerposition gehalten, bei der die Knie leicht über dem Boden schweben, aktiviert diese Übung intensiv die Bauchmuskulatur und beansprucht gleichzeitig Schultern, Rücken, Gesäß und Beine. Der Bear Plank fördert eine aufrechte Körperhaltung und verbessert die Kontrolle über den Rumpf – entscheidend für Verletzungsprävention und sportliche Leistungsfähigkeit. Im Vergleich zur klassischen Plank erhöht die gebeugte Knieposition die Instabilität, wodurch mehr Muskelgruppen gleichzeitig aktiviert werden. Diese Variante eignet sich hervorragend, um die Körperkoordination zu verbessern und die Tiefenmuskulatur gezielt zu stärken. Der Bear Plank ist ideal für Fortgeschrittene und lässt sich ohne Hilfsmittel leicht in Mobilitäts-, Kraft- oder Aufwärmprogramme integrieren."
  +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 {#9424
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
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  "class" => "w-6 h-6 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
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]

[
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]

App\Twig\Components\Media\Icon {#9452
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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"
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]

[
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]

App\Twig\Components\Media\Icon {#9477
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#9500
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#9523
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#9546
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#9569
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#9592
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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

App\Twig\Components\Media\Icon {#9623
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
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    "blocks" => [
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        "id" => "e-c7cs5FtR"
        "type" => "header"
        "data" => [
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        "type" => "list"
        "data" => [
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          "items" => [
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              "meta" => []
              "items" => []
            ]
            [
              "content" => "Stelle die Zehen auf und hebe die Knie etwa 5 cm vom Boden ab."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Halte den Rücken gerade, aktiviere den Core und halte die Hüften auf gleicher Höhe."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Halte diese Position, ohne dass die Knie den Boden berühren."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
      [
        "id" => "_KuPA_zuW8"
        "type" => "header"
        "data" => [
          "text" => "Technische Tipps"
          "level" => 2
        ]
      ]
      [
        "id" => "wa86QSReSr"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Halte während der gesamten Übung eine neutrale Wirbelsäule."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Positioniere die Schultern direkt über den Handgelenken."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Vermeide ein Durchhängen oder Hochdrücken der Hüften."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Aktiviere bewusst Bauchmuskulatur, Gesäß und Oberschenkel."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
      [
        "id" => "XjPplDYzYB"
        "type" => "header"
        "data" => [
          "text" => "Atemtipps"
          "level" => 2
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      ]
      [
        "id" => "nBt5v6potF"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Atme tief ein, bevor du die Knie anhebst."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Atme langsam und gleichmäßig aus, während du die Position hältst."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Achte auf eine kontrollierte Atmung, um die Rumpfstabilität zu unterstützen."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9672
  +title: null
  +data: [
    "time" => 1752682619132
    "blocks" => [
      [
        "id" => "e-c7cs5FtR"
        "type" => "header"
        "data" => [
          "text" => "Anweisungen"
          "level" => 2
        ]
      ]
      [
        "id" => "Tdhkf4sK08"
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "meta" => [
            "counterType" => "numeric"
          ]
          "items" => [
            [
              "content" => "Beginne im Vierfüßlerstand, Hände unter den Schultern, Knie unter den Hüften."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Stelle die Zehen auf und hebe die Knie etwa 5 cm vom Boden ab."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Halte den Rücken gerade, aktiviere den Core und halte die Hüften auf gleicher Höhe."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Halte diese Position, ohne dass die Knie den Boden berühren."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
      [
        "id" => "_KuPA_zuW8"
        "type" => "header"
        "data" => [
          "text" => "Technische Tipps"
          "level" => 2
        ]
      ]
      [
        "id" => "wa86QSReSr"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Halte während der gesamten Übung eine neutrale Wirbelsäule."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Positioniere die Schultern direkt über den Handgelenken."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Vermeide ein Durchhängen oder Hochdrücken der Hüften."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Aktiviere bewusst Bauchmuskulatur, Gesäß und Oberschenkel."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
      [
        "id" => "XjPplDYzYB"
        "type" => "header"
        "data" => [
          "text" => "Atemtipps"
          "level" => 2
        ]
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      [
        "id" => "nBt5v6potF"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Atme tief ein, bevor du die Knie anhebst."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Atme langsam und gleichmäßig aus, während du die Position hältst."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Achte auf eine kontrollierte Atmung, um die Rumpfstabilität zu unterstützen."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
  +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" => 1752682619132
    "blocks" => [
      [
        "id" => "Z1jur_ydkx"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Schmerzen im unteren Rücken"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Handgelenksverletzungen"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Schulterinstabilität"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Postpartale Phase ohne ärztliche Freigabe"
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
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]

App\Twig\Components\Ui\Editor\EditorRender {#9733
  +title: null
  +data: [
    "time" => 1752682619132
    "blocks" => [
      [
        "id" => "Z1jur_ydkx"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Schmerzen im unteren Rücken"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Handgelenksverletzungen"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Schulterinstabilität"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Postpartale Phase ohne ärztliche Freigabe"
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
  +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 {#9720
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2933 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#6894
    -news: Doctrine\ORM\PersistentCollection {#6911 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6909 …}
    #id: 4135
    #createdAt: DateTimeImmutable @1752669776 {#6899
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752669776 {#6924
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    #translations: Doctrine\ORM\PersistentCollection {#6861 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9777
  +faq: App\Entity\Faq {#6894
    -news: Doctrine\ORM\PersistentCollection {#6911 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6909 …}
    #id: 4135
    #createdAt: DateTimeImmutable @1752669776 {#6899
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752669776 {#6924
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    #translations: Doctrine\ORM\PersistentCollection {#6861 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Muskeln trainiert der Bear Plank am meisten?"
  "answer" => "Der Bear Plank trainiert hauptsächlich die Bauchmuskulatur, insbesondere den geraden Bauchmuskel und die schrägen Bauchmuskeln, sowie Schultern, Rücken, Gesäß und Quadrizeps zur Stabilisierung."
]

App\Twig\Components\Ui\RawFaqComponent {#9805
  +question: "Welche Muskeln trainiert der Bear Plank am meisten?"
  +answer: "Der Bear Plank trainiert hauptsächlich die Bauchmuskulatur, insbesondere den geraden Bauchmuskel und die schrägen Bauchmuskeln, sowie Schultern, Rücken, Gesäß und Quadrizeps zur Stabilisierung."
}

[
  "faq" => App\Entity\Faq {#6863
    -news: Doctrine\ORM\PersistentCollection {#6864 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6866 …}
    #id: 4136
    #createdAt: DateTimeImmutable @1752669776 {#6859
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752669776 {#6862
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    #translations: Doctrine\ORM\PersistentCollection {#6868 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9836
  +faq: App\Entity\Faq {#6863
    -news: Doctrine\ORM\PersistentCollection {#6864 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6866 …}
    #id: 4136
    #createdAt: DateTimeImmutable @1752669776 {#6859
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752669776 {#6862
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    #translations: Doctrine\ORM\PersistentCollection {#6868 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie lange sollte ich den Bear Plank halten?"
  "answer" => "Halte den Bear Plank je nach Fitnesslevel 20 bis 60 Sekunden pro Satz und achte auf eine saubere Ausführung."
]

App\Twig\Components\Ui\RawFaqComponent {#9881
  +question: "Wie lange sollte ich den Bear Plank halten?"
  +answer: "Halte den Bear Plank je nach Fitnesslevel 20 bis 60 Sekunden pro Satz und achte auf eine saubere Ausführung."
}

[
  "faq" => App\Entity\Faq {#6872
    -news: Doctrine\ORM\PersistentCollection {#6873 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6875 …}
    #id: 4137
    #createdAt: DateTimeImmutable @1752669776 {#6870
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752669776 {#6871
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    #translations: Doctrine\ORM\PersistentCollection {#6877 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9884
  +faq: App\Entity\Faq {#6872
    -news: Doctrine\ORM\PersistentCollection {#6873 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6875 …}
    #id: 4137
    #createdAt: DateTimeImmutable @1752669776 {#6870
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752669776 {#6871
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    #translations: Doctrine\ORM\PersistentCollection {#6877 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist der Bear Plank effektiver als die normale Plank?"
  "answer" => "Ja, durch die gebeugten Knie und die geringere Stabilität fordert der Bear Plank die Tiefenmuskulatur stärker und verbessert zusätzlich das Gleichgewicht."
]

App\Twig\Components\Ui\RawFaqComponent {#9928
  +question: "Ist der Bear Plank effektiver als die normale Plank?"
  +answer: "Ja, durch die gebeugten Knie und die geringere Stabilität fordert der Bear Plank die Tiefenmuskulatur stärker und verbessert zusätzlich das Gleichgewicht."
}

[
  "faq" => App\Entity\Faq {#6881
    -news: Doctrine\ORM\PersistentCollection {#6882 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6884 …}
    #id: 4138
    #createdAt: DateTimeImmutable @1752669776 {#6879
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752669776 {#6880
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    #translations: Doctrine\ORM\PersistentCollection {#6886 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9931
  +faq: App\Entity\Faq {#6881
    -news: Doctrine\ORM\PersistentCollection {#6882 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6884 …}
    #id: 4138
    #createdAt: DateTimeImmutable @1752669776 {#6879
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752669776 {#6880
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    #translations: Doctrine\ORM\PersistentCollection {#6886 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Kann ich den Bear Plank täglich machen?"
  "answer" => "Ja, der Bear Plank kann täglich in ein Core-Training integriert werden, solange du auf eine saubere Technik achtest und ausreichend regenerierst."
]

App\Twig\Components\Ui\RawFaqComponent {#9975
  +question: "Kann ich den Bear Plank täglich machen?"
  +answer: "Ja, der Bear Plank kann täglich in ein Core-Training integriert werden, solange du auf eine saubere Technik achtest und ausreichend regenerierst."
}

[
  "faq" => App\Entity\Faq {#6934
    -news: Doctrine\ORM\PersistentCollection {#6935 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6937 …}
    #id: 4139
    #createdAt: DateTimeImmutable @1752669776 {#6932
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752669776 {#6933
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    #translations: Doctrine\ORM\PersistentCollection {#6939 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9978
  +faq: App\Entity\Faq {#6934
    -news: Doctrine\ORM\PersistentCollection {#6935 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6937 …}
    #id: 4139
    #createdAt: DateTimeImmutable @1752669776 {#6932
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752669776 {#6933
      date: 2025-07-16 14:42:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    #translations: Doctrine\ORM\PersistentCollection {#6939 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist der Bear Plank für Anfänger geeignet?"
  "answer" => "Der Bear Plank eignet sich eher für Fortgeschrittene. Anfänger sollten zunächst die klassische Plank beherrschen, um die nötige Rumpfstabilität aufzubauen."
]

App\Twig\Components\Ui\RawFaqComponent {#10022
  +question: "Ist der Bear Plank für Anfänger geeignet?"
  +answer: "Der Bear Plank eignet sich eher für Fortgeschrittene. Anfänger sollten zunächst die klassische Plank beherrschen, um die nötige Rumpfstabilität aufzubauen."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    6
  ]
  "secondaryMuscles" => [
    2
    3
    5
    12
    15
    28
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#9950
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#10033 …}
  +primaryMuscles: [
    6
  ]
  +secondaryMuscles: [
    2
    3
    5
    12
    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 {#10031 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#10032 …}
}

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

App\Twig\Components\Ui\Badge {#11340
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11392
  +name: "Quadrizeps"
  +url: "/de/ubungen/muskel/2-quadrizeps"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11416
  +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 {#11440
  +name: "Lendenwirbelsäule"
  +url: "/de/ubungen/muskel/5-lendenwirbels%C3%A4ule"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Rückenmuskeln"
  "url" => "/de/ubungen/muskel/12-r%C3%BCckenmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11464
  +name: "Rückenmuskeln"
  +url: "/de/ubungen/muskel/12-r%C3%BCckenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Schräge Bauchmuskeln"
  "url" => "/de/ubungen/muskel/15-schr%C3%A4ge-bauchmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11488
  +name: "Schräge Bauchmuskeln"
  +url: "/de/ubungen/muskel/15-schr%C3%A4ge-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Schultern"
  "url" => "/de/ubungen/muskel/28-schultern"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11512
  +name: "Schultern"
  +url: "/de/ubungen/muskel/28-schultern"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#11312
  +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 {#2933 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "intermediate"
]

App\Twig\Components\Training\DifficultyBadge {#11545
  +difficulty: "intermediate"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#11576
  +name: "Komplex"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11616
  +name: "Ohne material"
  +url: "/de/ubungen/ausstattung/29-ohne-material"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11640
  +name: "Callisthenia"
  +url: "/de/ubungen/sport/3-callisthenia"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11664
  +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 {#11688
  +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 {#11712
  +name: "Stärkung"
  +url: "/de/ubungen/kategorie/61-starkung"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Isometrisches training"
  "url" => "/de/ubungen/kategorie/76-isometrisches-training"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11736
  +name: "Isometrisches training"
  +url: "/de/ubungen/kategorie/76-isometrisches-training"
  +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 {#11760
  +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 {#11784
  +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 {#11526
  +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 {#2933 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#9659
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#11836
  +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 {#11876
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-687786d471e5e?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 {#11912
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-687786d471e5e?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 {#6424
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#7763
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Bärenplanke"
  "description" => "Der Bear Plank ist eine statische Ganzkörperübung zur Rumpfstabilisierung, die Kraft, Gleichgewicht und Ausdauer effektiv mit dem eigenen Körpergewicht trainiert. In einer erhöhten Vierfüßlerposition gehalten, bei der die Knie leicht über dem Boden schweben, aktiviert diese Übung intensiv die Bauchmuskulatur und beansprucht gleichzeitig Schultern, Rücken, Gesäß und Beine. Der Bear Plank fördert eine aufrechte Körperhaltung und verbessert die Kontrolle über den Rumpf – entscheidend für Verletzungsprävention und sportliche Leistungsfähigkeit. Im Vergleich zur klassischen Plank erhöht die gebeugte Knieposition die Instabilität, wodurch mehr Muskelgruppen gleichzeitig aktiviert werden. Diese Variante eignet sich hervorragend, um die Körperkoordination zu verbessern und die Tiefenmuskulatur gezielt zu stärken. Der Bear Plank ist ideal für Fortgeschrittene und lässt sich ohne Hilfsmittel leicht in Mobilitäts-, Kraft- oder Aufwärmprogramme integrieren."
]

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

App\Twig\Components\App\PageSharer {#8914
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/687786d471e5e-barenplanke?open-account-panel-popup=1"
  +title: "Bärenplanke"
  +description: "Der Bear Plank ist eine statische Ganzkörperübung zur Rumpfstabilisierung, die Kraft, Gleichgewicht und Ausdauer effektiv mit dem eigenen Körpergewicht trainiert. In einer erhöhten Vierfüßlerposition gehalten, bei der die Knie leicht über dem Boden schweben, aktiviert diese Übung intensiv die Bauchmuskulatur und beansprucht gleichzeitig Schultern, Rücken, Gesäß und Beine. Der Bear Plank fördert eine aufrechte Körperhaltung und verbessert die Kontrolle über den Rumpf – entscheidend für Verletzungsprävention und sportliche Leistungsfähigkeit. Im Vergleich zur klassischen Plank erhöht die gebeugte Knieposition die Instabilität, wodurch mehr Muskelgruppen gleichzeitig aktiviert werden. Diese Variante eignet sich hervorragend, um die Körperkoordination zu verbessern und die Tiefenmuskulatur gezielt zu stärken. Der Bear Plank ist ideal für Fortgeschrittene und lässt sich ohne Hilfsmittel leicht in Mobilitäts-, Kraft- oder Aufwärmprogramme integrieren."
  +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 {#9350
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#10784
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#11271
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#11924
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#11947
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#11970
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#11993
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#12016
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#2933 …}
  #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 {#12063
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2933 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#12118
  +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 {#12110
  -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 {#12152
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#12184
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +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 {#12207
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7573 …}
  +name: "heart"
  +title: null
  +symbolDefsName: null
}