Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6110
  -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 {#6157
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#6168
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6219
  -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 {#6234
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#6284
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#6312
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#6328
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#6352
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#6376
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#6400
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#6424
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#6448
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#6472
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#6496
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#6841
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6796
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#6926
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#6927 …}
  -formFactory: Symfony\Component\Form\FormFactory {#6925 …}
}

[
  "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 {#7078
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#7113
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#7143
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#7175
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#7194
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#7304
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#7338
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#7354
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#7378
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#7402
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#7426
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#7450
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#7474
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#7498
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#7522
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#7546
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#7570
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7615
  +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 {#7605
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7246
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4497
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Step Up"
        "url" => "/en/exercises/group/152-step-up"
      ]
      [
        "label" => "Step ups"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7698
  +items: [
    [
      "label" => "menu.home"
      "url" => "/en/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/en/exercises"
    ]
    [
      "label" => "Step Up"
      "url" => "/en/exercises/group/152-step-up"
    ]
    [
      "label" => "Step ups"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4497
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Step Up"
        "url" => "/en/exercises/group/152-step-up"
      ]
      [
        "label" => "Step ups"
        "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 {#7728
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#7750
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#7773
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#7816
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2935 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4451
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4453 …}
    #credits: Doctrine\ORM\PersistentCollection {#4455 …}
    -source: "youtube"
    -zone: "how_to"
    -urlExternal: null
    #id: 2523
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4427 …}
    #newTranslations: Doctrine\Common\Collections\ArrayCollection {#7889 …}
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1747762238 {#4489
      date: 2025-05-20 19:30:38.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752171671 {#4441
      date: 2025-07-10 20:21:11.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3719 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "wfhXnLILqdk"
  }
  "title" => "How to do : step up"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#7895
  +media: App\Entity\Media\MediaVideo {#4451
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4453 …}
    #credits: Doctrine\ORM\PersistentCollection {#4455 …}
    -source: "youtube"
    -zone: "how_to"
    -urlExternal: null
    #id: 2523
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4427 …}
    #newTranslations: Doctrine\Common\Collections\ArrayCollection {#7889 …}
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1747762238 {#4489
      date: 2025-05-20 19:30:38.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752171671 {#4441
      date: 2025-07-10 20:21:11.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3719 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "wfhXnLILqdk"
  }
  +title: "How to do : step up"
  +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 {#7926
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#7959
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#7983
  +shareUrl: "https://test.fitmetrics.ch/en/exercise/65529be4a992b-step-ups"
  +title: "Step ups - Exercise - FitMetrics"
  +description: "Step ups are an effective lower body exercise designed to enhance functional leg strength, stability, and balance using your own body weight. This movement mimics daily activities such as climbing stairs, making it highly practical for general fitness and rehabilitation settings. Step ups primarily target the quadriceps and glutes, while also engaging the hamstrings and calves for stabilisation and controlled stepping. They are simple to perform anywhere without equipment and require minimal space, making them ideal for home workouts, hotel room routines, or quick functional training sessions. This exercise helps improve unilateral leg strength, addressing muscular imbalances between sides. Step ups can enhance joint stability, coordination, and lower body endurance, supporting performance in sports, running, and daily locomotion. They are beginner-friendly yet scalable by adjusting step height or adding load in advanced stages. Incorporating step ups into training programmes can assist with injury prevention and improve overall leg aesthetics, strength, and balance efficiently and safely."
  +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 {#8013
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
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]

App\Twig\Components\Media\Icon {#8041
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +name: "reddit"
  +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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]

[
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]

App\Twig\Components\Media\Icon {#8066
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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"
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]

[
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]

App\Twig\Components\Media\Icon {#8089
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#8112
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#8135
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#8158
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#8181
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#8212
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
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          "meta" => [
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          "items" => [
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              "meta" => []
              "items" => []
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            [
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              "meta" => []
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            [
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              "meta" => []
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            [
              "content" => "Bring your left foot up to meet your right foot."
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            [
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      [
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        "type" => "header"
        "data" => [
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          "items" => [
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              "meta" => []
              "items" => []
            ]
            [
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              "meta" => []
              "items" => []
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            [
              "content" => "Avoid pushing off excessively with the trailing leg."
              "meta" => []
              "items" => []
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        ]
      ]
      [
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        "data" => [
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      [
        "id" => "aZD3hJSJIq"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Inhale as you prepare and step up."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Exhale as you push through the heel to lift your body."
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            [
              "content" => "Inhale as you step down with control."
              "meta" => []
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          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
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]

App\Twig\Components\Ui\Editor\EditorRender {#8261
  +title: null
  +data: [
    "time" => 1760538407874
    "blocks" => [
      [
        "id" => "HWhs8uXv6X"
        "type" => "header"
        "data" => [
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        "type" => "list"
        "data" => [
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          "meta" => [
            "counterType" => "numeric"
          ]
          "items" => [
            [
              "content" => "Stand upright facing a stable elevated surface."
              "meta" => []
              "items" => []
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            [
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            ]
            [
              "content" => "Push through your right heel to lift your body up onto the surface."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Bring your left foot up to meet your right foot."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Step down with your left foot followed by your right foot."
              "meta" => []
              "items" => []
            ]
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      [
        "id" => "cf5SYhPj6E"
        "type" => "header"
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      [
        "id" => "-WJT6n-N6b"
        "type" => "list"
        "data" => [
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          "items" => [
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              "content" => "Keep your chest upright throughout the movement."
              "meta" => []
              "items" => []
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            [
              "content" => "Ensure your entire foot is on the step to avoid instability."
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              "items" => []
            ]
            [
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      [
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        "type" => "header"
        "data" => [
          "text" => "Breathing Tips"
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      [
        "id" => "aZD3hJSJIq"
        "type" => "list"
        "data" => [
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          "items" => [
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              "content" => "Inhale as you prepare and step up."
              "meta" => []
              "items" => []
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            [
              "content" => "Exhale as you push through the heel to lift your body."
              "meta" => []
              "items" => []
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            [
              "content" => "Inhale as you step down with control."
              "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 …}
}

[
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    "blocks" => [
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        "type" => "list"
        "data" => [
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          "meta" => []
          "items" => [
            [
              "content" => "Knee injuries"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Hip injuries"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Severe balance disorders"
              "meta" => []
              "items" => []
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          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
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]

App\Twig\Components\Ui\Editor\EditorRender {#8322
  +title: null
  +data: [
    "time" => 1760538407875
    "blocks" => [
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        "type" => "list"
        "data" => [
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              "meta" => []
              "items" => []
            ]
            [
              "content" => "Hip injuries"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Severe balance disorders"
              "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 {#8309
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2935 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#5023
    -news: Doctrine\ORM\PersistentCollection {#5006 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5008 …}
    #id: 3765
    #createdAt: DateTimeImmutable @1752171729 {#5018
      date: 2025-07-10 20:22:09.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752171729 {#4993
      date: 2025-07-10 20:22:09.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3719 …}
    #updatedBy: App\Entity\User {#3719 …}
    #translations: Doctrine\ORM\PersistentCollection {#5056 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8366
  +faq: App\Entity\Faq {#5023
    -news: Doctrine\ORM\PersistentCollection {#5006 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5008 …}
    #id: 3765
    #createdAt: DateTimeImmutable @1752171729 {#5018
      date: 2025-07-10 20:22:09.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752171729 {#4993
      date: 2025-07-10 20:22:09.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3719 …}
    #updatedBy: App\Entity\User {#3719 …}
    #translations: Doctrine\ORM\PersistentCollection {#5056 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "What muscles do step ups mainly work?"
  "answer" => "Step ups mainly work the quadriceps and glutes while also engaging the hamstrings, calves, and core stabilisers to maintain balance and control during the exercise."
]

App\Twig\Components\Ui\RawFaqComponent {#8394
  +question: "What muscles do step ups mainly work?"
  +answer: "Step ups mainly work the quadriceps and glutes while also engaging the hamstrings, calves, and core stabilisers to maintain balance and control during the exercise."
}

[
  "faq" => App\Entity\Faq {#5054
    -news: Doctrine\ORM\PersistentCollection {#5053 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5051 …}
    #id: 3766
    #createdAt: DateTimeImmutable @1752171729 {#5058
      date: 2025-07-10 20:22:09.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752171729 {#5055
      date: 2025-07-10 20:22:09.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3719 …}
    #updatedBy: App\Entity\User {#3719 …}
    #translations: Doctrine\ORM\PersistentCollection {#5049 …}
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    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8425
  +faq: App\Entity\Faq {#5054
    -news: Doctrine\ORM\PersistentCollection {#5053 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5051 …}
    #id: 3766
    #createdAt: DateTimeImmutable @1752171729 {#5058
      date: 2025-07-10 20:22:09.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752171729 {#5055
      date: 2025-07-10 20:22:09.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3719 …}
    #updatedBy: App\Entity\User {#3719 …}
    #translations: Doctrine\ORM\PersistentCollection {#5049 …}
    #newTranslations: null
    #currentLocale: "en"
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    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Can I do step ups every day?"
  "answer" => "Yes, step ups can be performed daily if programmed with appropriate volume and intensity, as they are a low-impact functional exercise that supports mobility and endurance."
]

App\Twig\Components\Ui\RawFaqComponent {#8470
  +question: "Can I do step ups every day?"
  +answer: "Yes, step ups can be performed daily if programmed with appropriate volume and intensity, as they are a low-impact functional exercise that supports mobility and endurance."
}

[
  "faq" => App\Entity\Faq {#5045
    -news: Doctrine\ORM\PersistentCollection {#5044 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5042 …}
    #id: 3767
    #createdAt: DateTimeImmutable @1752171729 {#5047
      date: 2025-07-10 20:22:09.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752171729 {#5046
      date: 2025-07-10 20:22:09.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3719 …}
    #updatedBy: App\Entity\User {#3719 …}
    #translations: Doctrine\ORM\PersistentCollection {#5040 …}
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    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
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]

App\Twig\Components\Ui\FaqComponent {#8473
  +faq: App\Entity\Faq {#5045
    -news: Doctrine\ORM\PersistentCollection {#5044 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5042 …}
    #id: 3767
    #createdAt: DateTimeImmutable @1752171729 {#5047
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    }
    #updatedAt: DateTimeImmutable @1752171729 {#5046
      date: 2025-07-10 20:22:09.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3719 …}
    #updatedBy: App\Entity\User {#3719 …}
    #translations: Doctrine\ORM\PersistentCollection {#5040 …}
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    #currentLocale: "en"
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    -published: true
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}

[
  "question" => "Are step ups good for knee pain?"
  "answer" => "Step ups can support knee stability and strength if performed with correct form and appropriate height, but those with existing knee pain should consult a physiotherapist before including them in their routine."
]

App\Twig\Components\Ui\RawFaqComponent {#8517
  +question: "Are step ups good for knee pain?"
  +answer: "Step ups can support knee stability and strength if performed with correct form and appropriate height, but those with existing knee pain should consult a physiotherapist before including them in their routine."
}

[
  "faq" => App\Entity\Faq {#5036
    -news: Doctrine\ORM\PersistentCollection {#5035 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5033 …}
    #id: 3768
    #createdAt: DateTimeImmutable @1752171729 {#5038
      date: 2025-07-10 20:22:09.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752171729 {#5037
      date: 2025-07-10 20:22:09.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3719 …}
    #updatedBy: App\Entity\User {#3719 …}
    #translations: Doctrine\ORM\PersistentCollection {#5031 …}
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    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8520
  +faq: App\Entity\Faq {#5036
    -news: Doctrine\ORM\PersistentCollection {#5035 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5033 …}
    #id: 3768
    #createdAt: DateTimeImmutable @1752171729 {#5038
      date: 2025-07-10 20:22:09.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752171729 {#5037
      date: 2025-07-10 20:22:09.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3719 …}
    #updatedBy: App\Entity\User {#3719 …}
    #translations: Doctrine\ORM\PersistentCollection {#5031 …}
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    #currentLocale: "en"
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    -published: true
    #publishedAt: null
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}

[
  "question" => "How high should the step be for step ups?"
  "answer" => "For step ups, the ideal height is where your knee forms approximately a 90-degree angle when your foot is on the surface, ensuring optimal muscle activation and joint safety."
]

App\Twig\Components\Ui\RawFaqComponent {#8564
  +question: "How high should the step be for step ups?"
  +answer: "For step ups, the ideal height is where your knee forms approximately a 90-degree angle when your foot is on the surface, ensuring optimal muscle activation and joint safety."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    2
    3
  ]
  "secondaryMuscles" => [
    4
    6
    7
    8
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8492
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8575 …}
  +primaryMuscles: [
    2
    3
  ]
  +secondaryMuscles: [
    4
    6
    7
    8
  ]
  +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 {#8573 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8574 …}
}

[
  "name" => "Quadriceps"
  "url" => "/en/exercises/muscle/2-quadriceps"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9980
  +name: "Quadriceps"
  +url: "/en/exercises/muscle/2-quadriceps"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10032
  +name: "Glutes"
  +url: "/en/exercises/muscle/3-glutes"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10056
  +name: "Adductors"
  +url: "/en/exercises/muscle/4-adductors"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10080
  +name: "Abs"
  +url: "/en/exercises/muscle/6-abs"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Hamstrings"
  "url" => "/en/exercises/muscle/7-hamstrings"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10104
  +name: "Hamstrings"
  +url: "/en/exercises/muscle/7-hamstrings"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Calves"
  "url" => "/en/exercises/muscle/8-calves"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10128
  +name: "Calves"
  +url: "/en/exercises/muscle/8-calves"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#9890
  +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 {#2935 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#10161
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#10192
  +name: "Compound"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Step"
  "url" => "/en/exercises/equipment/22-step"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10232
  +name: "Step"
  +url: "/en/exercises/equipment/22-step"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10256
  +name: "Bodybuilding"
  +url: "/en/exercises/sport/1-bodybuilding"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Callisthenics"
  "url" => "/en/exercises/sport/3-callisthenics"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10280
  +name: "Callisthenics"
  +url: "/en/exercises/sport/3-callisthenics"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10304
  +name: "Fitness"
  +url: "/en/exercises/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Strengthening"
  "url" => "/en/exercises/category/61-strengthening"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10328
  +name: "Strengthening"
  +url: "/en/exercises/category/61-strengthening"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10352
  +name: "Lower body"
  +url: "/en/exercises/category/68-lower-body"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Functional training"
  "url" => "/en/exercises/category/77-functional-training"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10376
  +name: "Functional training"
  +url: "/en/exercises/category/77-functional-training"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#10142
  +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 {#2935 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#8248
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10430
  +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 {#10473
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/en/widgets/exercise/preview-65529be4a992b?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 {#10509
  +route: "https://test.fitmetrics.ch/en/widgets/exercise/preview-65529be4a992b?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 {#10547
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#10580
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Step ups"
  "description" => "Step ups are an effective lower body exercise designed to enhance functional leg strength, stability, and balance using your own body weight. This movement mimics daily activities such as climbing stairs, making it highly practical for general fitness and rehabilitation settings. Step ups primarily target the quadriceps and glutes, while also engaging the hamstrings and calves for stabilisation and controlled stepping. They are simple to perform anywhere without equipment and require minimal space, making them ideal for home workouts, hotel room routines, or quick functional training sessions. This exercise helps improve unilateral leg strength, addressing muscular imbalances between sides. Step ups can enhance joint stability, coordination, and lower body endurance, supporting performance in sports, running, and daily locomotion. They are beginner-friendly yet scalable by adjusting step height or adding load in advanced stages. Incorporating step ups into training programmes can assist with injury prevention and improve overall leg aesthetics, strength, and balance efficiently and safely."
]

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

App\Twig\Components\App\PageSharer {#10620
  +shareUrl: "https://test.fitmetrics.ch/en/exercise/65529be4a992b-step-ups"
  +title: "Step ups"
  +description: "Step ups are an effective lower body exercise designed to enhance functional leg strength, stability, and balance using your own body weight. This movement mimics daily activities such as climbing stairs, making it highly practical for general fitness and rehabilitation settings. Step ups primarily target the quadriceps and glutes, while also engaging the hamstrings and calves for stabilisation and controlled stepping. They are simple to perform anywhere without equipment and require minimal space, making them ideal for home workouts, hotel room routines, or quick functional training sessions. This exercise helps improve unilateral leg strength, addressing muscular imbalances between sides. Step ups can enhance joint stability, coordination, and lower body endurance, supporting performance in sports, running, and daily locomotion. They are beginner-friendly yet scalable by adjusting step height or adding load in advanced stages. Incorporating step ups into training programmes can assist with injury prevention and improve overall leg aesthetics, strength, and balance efficiently and safely."
  +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 {#10628
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#10650
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#10674
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#10697
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#10720
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#10743
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#10766
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#10789
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#2935 …}
  #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 {#10836
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2935 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#10891
  +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 {#10883
  -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 {#10925
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#10957
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#10980
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#11003
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#11026
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#11049
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#11072
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#11095
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +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 {#11118
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6160 …}
  +name: "youtube"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}