Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6872
  -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 {#6919
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#6930
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6981
  -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 {#6996
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#7046
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#7074
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#7090
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#7114
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#7138
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#7162
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#7186
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#7210
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#7234
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#7258
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#7559
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7546
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#7637
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#7638 …}
  -formFactory: Symfony\Component\Form\FormFactory {#7636 …}
}

[
  "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 {#7789
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#7824
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#7854
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#7886
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#7905
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#8015
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#8049
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#8065
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#8089
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#8113
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#8137
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#8161
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#8185
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#8209
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#8233
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#8257
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#8281
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#8326
  +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 {#8316
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7957
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4790
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Calf Raise"
        "url" => "/en/exercises/group/121-calf-raise"
      ]
      [
        "label" => "Deep Squat Calf Raise"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#8409
  +items: [
    [
      "label" => "menu.home"
      "url" => "/en/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/en/exercises"
    ]
    [
      "label" => "Calf Raise"
      "url" => "/en/exercises/group/121-calf-raise"
    ]
    [
      "label" => "Deep Squat Calf Raise"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4790
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Calf Raise"
        "url" => "/en/exercises/group/121-calf-raise"
      ]
      [
        "label" => "Deep Squat Calf Raise"
        "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 {#8439
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#8461
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#8484
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#8527
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4744
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4746 …}
    #credits: Doctrine\ORM\PersistentCollection {#4748 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2939
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4720 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1767024208 {#4782
      date: 2025-12-29 17:03:28.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1767024208 {#4734
      date: 2025-12-29 17:03:28.0 Europe/Zurich (+01:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "k0xU-Ux7C-o"
  }
  "title" => "Deep Squat Hold Calf Raise"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#8614
  +media: App\Entity\Media\MediaVideo {#4744
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4746 …}
    #credits: Doctrine\ORM\PersistentCollection {#4748 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2939
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4720 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1767024208 {#4782
      date: 2025-12-29 17:03:28.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1767024208 {#4734
      date: 2025-12-29 17:03:28.0 Europe/Zurich (+01:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "k0xU-Ux7C-o"
  }
  +title: "Deep Squat Hold Calf Raise"
  +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 {#8630
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#8663
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#8687
  +shareUrl: "https://test.fitmetrics.ch/en/exercise/695299ee7225b-deep-squat-hold-calf-raise?alias=16113&open-account-panel-popup=1"
  +title: "Deep Squat Calf Raise - Exercise - FitMetrics"
  +description: "The Deep Squat Hold Calf Raise is a high-value bodyweight drill that combines a steady bottom squat position with repeated heel raises. It is a practical way to build lower-leg strength and endurance while also challenging balance, posture, and whole-body control. Because you stay low throughout the set, the movement teaches you to maintain stability under fatigue and to produce force through a controlled range of motion rather than relying on momentum. This exercise is especially useful for athletes and everyday movers who want stronger, more resilient lower legs for walking, running, hiking, and jumping. The deep squat position adds a coordination and stability demand that makes each repetition more skill-based than a standard standing calf raise. Over time, consistent practice can improve ankle function, steadiness during direction changes, and overall lower-body durability. It also works well as a warm-up primer before lower-body training or as a finisher for metabolic conditioning, since it elevates effort quickly without equipment. Whether your goal is better athletic performance, improved movement quality, or stronger lower legs for daily life, the Deep Squat Hold Calf Raise is a simple, scalable option that fits almost anywhere in a program."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
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App\Twig\Components\Media\Icon {#8717
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App\Twig\Components\Media\Icon {#8745
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App\Twig\Components\Media\Icon {#8770
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App\Twig\Components\Media\Icon {#8793
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App\Twig\Components\Media\Icon {#8816
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App\Twig\Components\Media\Icon {#8839
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App\Twig\Components\Media\Icon {#8862
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App\Twig\Components\Media\Icon {#8885
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App\Twig\Components\Media\Icon {#8916
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App\Twig\Components\Ui\Editor\EditorRender {#9026
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App\Twig\Components\Ad\AdSquareFluid {#9013
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App\Twig\Components\Ui\FaqComponent {#9070
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]

App\Twig\Components\Ui\RawFaqComponent {#9098
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}

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App\Twig\Components\Ui\FaqComponent {#9129
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]

App\Twig\Components\Ui\RawFaqComponent {#9174
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}

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App\Twig\Components\Ui\FaqComponent {#9177
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[
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]

App\Twig\Components\Ui\RawFaqComponent {#9221
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}

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App\Twig\Components\Ui\FaqComponent {#9224
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      date: 2025-12-29 17:06:05.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1767024365 {#6194
      date: 2025-12-29 17:06:05.0 Europe/Zurich (+01:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6200 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "How is the deep squat hold calf raise different from a standing calf raise?"
  "answer" => "Compared to a standing calf raise, the deep squat hold calf raise adds a sustained squat posture that increases balance and stability demands. Standing calf raises are usually easier to control and scale, while the deep squat version emphasizes coordination and whole-body steadiness."
]

App\Twig\Components\Ui\RawFaqComponent {#9268
  +question: "How is the deep squat hold calf raise different from a standing calf raise?"
  +answer: "Compared to a standing calf raise, the deep squat hold calf raise adds a sustained squat posture that increases balance and stability demands. Standing calf raises are usually easier to control and scale, while the deep squat version emphasizes coordination and whole-body steadiness."
}

[
  "faq" => App\Entity\Faq {#6248
    -news: Doctrine\ORM\PersistentCollection {#6249 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6251 …}
    #id: 6237
    #createdAt: DateTimeImmutable @1767024365 {#6246
      date: 2025-12-29 17:06:05.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1767024365 {#6247
      date: 2025-12-29 17:06:05.0 Europe/Zurich (+01:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6253 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9271
  +faq: App\Entity\Faq {#6248
    -news: Doctrine\ORM\PersistentCollection {#6249 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6251 …}
    #id: 6237
    #createdAt: DateTimeImmutable @1767024365 {#6246
      date: 2025-12-29 17:06:05.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1767024365 {#6247
      date: 2025-12-29 17:06:05.0 Europe/Zurich (+01:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6253 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "How many reps and sets should I do for deep squat hold calf raises?"
  "answer" => "A practical starting point is 2 to 4 sets of 8 to 20 controlled reps. Use lower reps for strength-focused training and higher reps for endurance and conditioning, keeping form consistent across the set."
]

App\Twig\Components\Ui\RawFaqComponent {#9315
  +question: "How many reps and sets should I do for deep squat hold calf raises?"
  +answer: "A practical starting point is 2 to 4 sets of 8 to 20 controlled reps. Use lower reps for strength-focused training and higher reps for endurance and conditioning, keeping form consistent across the set."
}

[
  "faq" => App\Entity\Faq {#6257
    -news: Doctrine\ORM\PersistentCollection {#6258 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6260 …}
    #id: 6238
    #createdAt: DateTimeImmutable @1767024365 {#6255
      date: 2025-12-29 17:06:05.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1767024365 {#6256
      date: 2025-12-29 17:06:05.0 Europe/Zurich (+01:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6262 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9318
  +faq: App\Entity\Faq {#6257
    -news: Doctrine\ORM\PersistentCollection {#6258 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6260 …}
    #id: 6238
    #createdAt: DateTimeImmutable @1767024365 {#6255
      date: 2025-12-29 17:06:05.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1767024365 {#6256
      date: 2025-12-29 17:06:05.0 Europe/Zurich (+01:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6262 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "What can I do if I cannot hold a deep squat during this exercise?"
  "answer" => "Use a slightly higher squat depth you can control, or lightly hold a wall or door frame for balance. You can also switch to wall sit calf raises or standing bodyweight calf raises until the deep squat position feels comfortable."
]

App\Twig\Components\Ui\RawFaqComponent {#9362
  +question: "What can I do if I cannot hold a deep squat during this exercise?"
  +answer: "Use a slightly higher squat depth you can control, or lightly hold a wall or door frame for balance. You can also switch to wall sit calf raises or standing bodyweight calf raises until the deep squat position feels comfortable."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    2
    8
  ]
  "secondaryMuscles" => [
    4
    5
    6
    7
    15
    31
    33
    36
    37
    41
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#9290
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#9373 …}
  +primaryMuscles: [
    2
    8
  ]
  +secondaryMuscles: [
    4
    5
    6
    7
    15
    31
    33
    36
    37
    41
  ]
  +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 {#9371 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#9372 …}
}

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

App\Twig\Components\Ui\Badge {#10748
  +name: "Quadriceps"
  +url: "/en/exercises/muscle/2-quadriceps"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10800
  +name: "Calves"
  +url: "/en/exercises/muscle/8-calves"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10824
  +name: "Adductors"
  +url: "/en/exercises/muscle/4-adductors"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Lower back"
  "url" => "/en/exercises/muscle/5-lower-back"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10848
  +name: "Lower back"
  +url: "/en/exercises/muscle/5-lower-back"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10872
  +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 {#10896
  +name: "Hamstrings"
  +url: "/en/exercises/muscle/7-hamstrings"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "External obliques"
  "url" => "/en/exercises/muscle/15-external-obliques"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10920
  +name: "External obliques"
  +url: "/en/exercises/muscle/15-external-obliques"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Hip abductors"
  "url" => "/en/exercises/muscle/31-hip-abductors"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10944
  +name: "Hip abductors"
  +url: "/en/exercises/muscle/31-hip-abductors"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Gluteus medius"
  "url" => "/en/exercises/muscle/33-gluteus-medius"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10968
  +name: "Gluteus medius"
  +url: "/en/exercises/muscle/33-gluteus-medius"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Tibialis anterior"
  "url" => "/en/exercises/muscle/36-tibialis-anterior"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10992
  +name: "Tibialis anterior"
  +url: "/en/exercises/muscle/36-tibialis-anterior"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Gluteus maximus"
  "url" => "/en/exercises/muscle/37-gluteus-maximus"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11016
  +name: "Gluteus maximus"
  +url: "/en/exercises/muscle/37-gluteus-maximus"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Tibialis posterior"
  "url" => "/en/exercises/muscle/41-tibialis-posterior"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11040
  +name: "Tibialis posterior"
  +url: "/en/exercises/muscle/41-tibialis-posterior"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#10658
  +includeScript: true
  +labelClass: null
  +containerClass: "max-h-[300px] max-w-[300px]"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "intermediate"
]

App\Twig\Components\Training\DifficultyBadge {#11073
  +difficulty: "intermediate"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#11104
  +name: "Compound"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Without equipment"
  "url" => "/en/exercises/equipment/29-without-equipment"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11144
  +name: "Without equipment"
  +url: "/en/exercises/equipment/29-without-equipment"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11168
  +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 {#11192
  +name: "Fitness"
  +url: "/en/exercises/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11216
  +name: "Crossfit"
  +url: "/en/exercises/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Yoga"
  "url" => "/en/exercises/sport/8-yoga"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11240
  +name: "Yoga"
  +url: "/en/exercises/sport/8-yoga"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Mobility"
  "url" => "/en/exercises/category/59-mobility"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11264
  +name: "Mobility"
  +url: "/en/exercises/category/59-mobility"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Warm-up"
  "url" => "/en/exercises/category/62-warm-up"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11288
  +name: "Warm-up"
  +url: "/en/exercises/category/62-warm-up"
  +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 {#11312
  +name: "Lower body"
  +url: "/en/exercises/category/68-lower-body"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Isometrics"
  "url" => "/en/exercises/category/76-isometrics"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11336
  +name: "Isometrics"
  +url: "/en/exercises/category/76-isometrics"
  +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 {#11360
  +name: "Functional training"
  +url: "/en/exercises/category/77-functional-training"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Balance and stability"
  "url" => "/en/exercises/category/78-balance-and-stability"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11384
  +name: "Balance and stability"
  +url: "/en/exercises/category/78-balance-and-stability"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#11054
  +includeScript: true
  +labelClass: null
  +containerClass: "hidden lg:flex items-center justify-center my-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#8952
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#11427
  +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 {#11481
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/en/widgets/exercise/preview-695299ee7225b?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 {#11517
  +route: "https://test.fitmetrics.ch/en/widgets/exercise/preview-695299ee7225b?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 {#11555
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#11588
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Deep Squat Hold Calf Raise"
  "description" => "The Deep Squat Hold Calf Raise is a high-value bodyweight drill that combines a steady bottom squat position with repeated heel raises. It is a practical way to build lower-leg strength and endurance while also challenging balance, posture, and whole-body control. Because you stay low throughout the set, the movement teaches you to maintain stability under fatigue and to produce force through a controlled range of motion rather than relying on momentum. This exercise is especially useful for athletes and everyday movers who want stronger, more resilient lower legs for walking, running, hiking, and jumping. The deep squat position adds a coordination and stability demand that makes each repetition more skill-based than a standard standing calf raise. Over time, consistent practice can improve ankle function, steadiness during direction changes, and overall lower-body durability. It also works well as a warm-up primer before lower-body training or as a finisher for metabolic conditioning, since it elevates effort quickly without equipment. Whether your goal is better athletic performance, improved movement quality, or stronger lower legs for daily life, the Deep Squat Hold Calf Raise is a simple, scalable option that fits almost anywhere in a program."
]

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

App\Twig\Components\App\PageSharer {#11628
  +shareUrl: "https://test.fitmetrics.ch/en/exercise/695299ee7225b-deep-squat-hold-calf-raise?alias=16113&open-account-panel-popup=1"
  +title: "Deep Squat Hold Calf Raise"
  +description: "The Deep Squat Hold Calf Raise is a high-value bodyweight drill that combines a steady bottom squat position with repeated heel raises. It is a practical way to build lower-leg strength and endurance while also challenging balance, posture, and whole-body control. Because you stay low throughout the set, the movement teaches you to maintain stability under fatigue and to produce force through a controlled range of motion rather than relying on momentum. This exercise is especially useful for athletes and everyday movers who want stronger, more resilient lower legs for walking, running, hiking, and jumping. The deep squat position adds a coordination and stability demand that makes each repetition more skill-based than a standard standing calf raise. Over time, consistent practice can improve ankle function, steadiness during direction changes, and overall lower-body durability. It also works well as a warm-up primer before lower-body training or as a finisher for metabolic conditioning, since it elevates effort quickly without equipment. Whether your goal is better athletic performance, improved movement quality, or stronger lower legs for daily life, the Deep Squat Hold Calf Raise is a simple, scalable option that fits almost anywhere in a program."
  +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 {#11636
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#11658
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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 {#11682
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6922 …}
  +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"
]