<?xml version="1.0" encoding="UTF-8"?><?xml-stylesheet type="text/xsl" href="//liftmanual.com/main-sitemap.xsl"?>
<urlset xmlns:xsi="http://www.w3.org/2001/XMLSchema-instance" xmlns:image="http://www.google.com/schemas/sitemap-image/1.1" xsi:schemaLocation="http://www.sitemaps.org/schemas/sitemap/0.9 http://www.sitemaps.org/schemas/sitemap/0.9/sitemap.xsd http://www.google.com/schemas/sitemap-image/1.1 http://www.google.com/schemas/sitemap-image/1.1/sitemap-image.xsd" xmlns="http://www.sitemaps.org/schemas/sitemap/0.9">
	<url>
		<loc>https://liftmanual.com/dumbbell-shrug/</loc>
		<lastmod>2026-04-20T18:51:28+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-shrug.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-standing-overhead-press/</loc>
		<lastmod>2026-04-20T18:51:28+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-standing-overhead-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-upright-row/</loc>
		<lastmod>2026-04-20T18:51:06+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-upright-row.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-zottman-curl/</loc>
		<lastmod>2026-04-20T18:51:06+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-zottman-curl.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/groin-crunch/</loc>
		<lastmod>2026-04-20T18:51:06+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/groin-crunch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/hanging-leg-raise/</loc>
		<lastmod>2026-04-20T18:51:06+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/hanging-leg-raise.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/hanging-pike/</loc>
		<lastmod>2026-04-20T18:51:06+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/hanging-pike.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/hanging-straight-leg-raise/</loc>
		<lastmod>2026-04-20T18:51:06+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/hanging-straight-leg-raise.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/high-knee-twist/</loc>
		<lastmod>2026-04-20T18:51:06+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/high-knee-twist.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/hip-extension-stretch/</loc>
		<lastmod>2026-04-20T18:51:06+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/hip-extension-stretch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/jump-box/</loc>
		<lastmod>2026-04-20T18:51:06+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/jump-box.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/kettlebell-arnold-press/</loc>
		<lastmod>2026-04-20T18:51:06+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/kettlebell-arnold-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/kettlebell-sumo-high-pull/</loc>
		<lastmod>2026-04-20T18:51:06+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/kettlebell-sumo-high-pull.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/kneeling-hip-flexor/</loc>
		<lastmod>2026-04-20T18:51:06+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/kneeling-hip-flexor.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lateral-box-jump/</loc>
		<lastmod>2026-04-20T18:50:49+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lateral-box-jump.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lever-seated-reverse-fly/</loc>
		<lastmod>2026-04-20T18:50:49+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lever-seated-reverse-fly.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lying-hip-flexor-stretch/</loc>
		<lastmod>2026-04-20T18:50:49+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lying-hip-flexor-stretch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/mountain-climber/</loc>
		<lastmod>2026-04-20T18:50:49+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/mountain-climber.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/power-clean/</loc>
		<lastmod>2026-04-20T18:50:49+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/power-clean.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/russian-twist/</loc>
		<lastmod>2026-04-20T18:50:49+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/russian-twist.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/scapular-pull-up/</loc>
		<lastmod>2026-04-20T18:50:49+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/scapular-pull-up.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/shoulder-tap-push-up/</loc>
		<lastmod>2026-04-20T18:50:49+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/shoulder-tap-push-up.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/side-lunge-stretch/</loc>
		<lastmod>2026-04-20T18:50:49+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/side-lunge-stretch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/smith-shoulder-press/</loc>
		<lastmod>2026-04-20T18:50:49+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/smith-shoulder-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/smith-upright-row/</loc>
		<lastmod>2026-04-20T18:50:49+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/smith-upright-row.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/snatch-pull/</loc>
		<lastmod>2026-04-20T18:50:49+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/snatch-pull.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-alternate-lateral-raise/</loc>
		<lastmod>2026-04-20T18:50:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-alternate-lateral-raise.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/hanging-half-windmill/</loc>
		<lastmod>2026-04-20T18:50:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/hanging-half-windmill.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/kick-side-jump/</loc>
		<lastmod>2026-04-20T18:50:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/kick-side-jump.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/prone-cervical-extension/</loc>
		<lastmod>2026-04-20T18:50:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/prone-cervical-extension.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lying-chin-tucks/</loc>
		<lastmod>2026-04-20T18:50:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lying-chin-tucks.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/seated-chin-tuck/</loc>
		<lastmod>2026-04-20T18:50:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/seated-chin-tuck.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-squat-to-overhead-press/</loc>
		<lastmod>2026-04-20T18:50:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-squat-to-overhead-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/single-arm-overhead-dumbbell-squat/</loc>
		<lastmod>2026-04-20T18:50:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/single-arm-overhead-dumbbell-squat.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/medicine-ball-chest-pass-against-wall/</loc>
		<lastmod>2026-04-20T18:50:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/medicine-ball-chest-pass-against-wall.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/seated-neck-stretch/</loc>
		<lastmod>2026-04-20T18:50:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/seated-neck-stretch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-full-clean/</loc>
		<lastmod>2026-04-20T18:50:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-full-clean.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-bent-over-face-pull/</loc>
		<lastmod>2026-04-20T18:50:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-bent-over-face-pull.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/neck-circle-stretch/</loc>
		<lastmod>2026-04-20T18:50:13+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/neck-circle-stretch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/smith-rack-pull/</loc>
		<lastmod>2026-04-20T18:50:13+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/smith-rack-pull.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/resistance-band-overhead-squat/</loc>
		<lastmod>2026-04-20T18:50:13+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/resistance-band-overhead-squat.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/tiger-tail-neck/</loc>
		<lastmod>2026-04-20T18:50:13+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/tiger-tail-neck.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/kettlebell-overhead-carry/</loc>
		<lastmod>2026-04-20T18:50:13+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/kettlebell-overhead-carry.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/straight-angle-yoga-pose/</loc>
		<lastmod>2026-04-20T18:50:13+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/straight-angle-yoga-pose.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/pvc-external-rotation/</loc>
		<lastmod>2026-04-20T18:50:13+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/pvc-external-rotation.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/pvc-front-rack-stretch/</loc>
		<lastmod>2026-04-20T18:50:13+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/pvc-front-rack-stretch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/pvc-overhead-squat/</loc>
		<lastmod>2026-04-20T18:50:13+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/pvc-overhead-squat.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-decline-sit-up/</loc>
		<lastmod>2026-04-20T18:50:13+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-decline-sit-up.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/ring-reverse-fly/</loc>
		<lastmod>2026-04-20T18:50:13+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/ring-reverse-fly.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/standing-leg-circle/</loc>
		<lastmod>2026-04-20T18:50:13+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/standing-leg-circle.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/medicine-ball-standing-overhead-throw/</loc>
		<lastmod>2026-04-20T18:49:52+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/medicine-ball-standing-overhead-throw.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/full-squat-mobility/</loc>
		<lastmod>2026-04-20T18:49:52+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/full-squat-mobility.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/kettlebell-farmers-carry/</loc>
		<lastmod>2026-04-20T18:49:52+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/kettlebell-farmers-carry.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/reverse-plank-with-leg-lift/</loc>
		<lastmod>2026-04-20T18:49:52+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/reverse-plank-with-leg-lift.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/standing-archer/</loc>
		<lastmod>2026-04-20T18:49:52+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/standing-archer.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-overhead-lunge/</loc>
		<lastmod>2026-04-20T18:49:52+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-overhead-lunge.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/resistance-band-punch/</loc>
		<lastmod>2026-04-20T18:49:52+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/resistance-band-punch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lying-around-the-world/</loc>
		<lastmod>2026-04-20T18:49:52+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lying-around-the-world.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lying-floor-hyperextension/</loc>
		<lastmod>2026-04-20T18:49:52+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lying-floor-hyperextension.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/medicine-ball-squat-jump/</loc>
		<lastmod>2026-04-20T18:49:52+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/medicine-ball-squat-jump.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/frog-sit-up/</loc>
		<lastmod>2026-04-20T18:49:52+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/frog-sit-up.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-seated-shrug/</loc>
		<lastmod>2026-04-20T18:49:52+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-seated-shrug.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/strongman-shield-carry/</loc>
		<lastmod>2026-04-20T18:49:36+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/strongman-shield-carry.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-overhead-carry/</loc>
		<lastmod>2026-04-20T18:49:36+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-overhead-carry.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-overhead-shrug/</loc>
		<lastmod>2026-04-20T18:49:36+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-overhead-shrug.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/prone-single-arm-trap-raise/</loc>
		<lastmod>2026-04-20T18:49:36+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/prone-single-arm-trap-raise.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/forearm-wall-slide/</loc>
		<lastmod>2026-04-20T18:49:36+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/forearm-wall-slide.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/scapula-push-up/</loc>
		<lastmod>2026-04-20T18:49:36+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/scapula-push-up.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/resistance-band-seated-shoulder-press/</loc>
		<lastmod>2026-04-20T18:49:36+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/resistance-band-seated-shoulder-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/scapula-retraction-protraction/</loc>
		<lastmod>2026-04-20T18:49:36+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/scapula-retraction-protraction.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/scapula-elevation-depression/</loc>
		<lastmod>2026-04-20T18:49:36+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/scapula-elevation-depression.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/stalder-press/</loc>
		<lastmod>2026-04-20T18:49:36+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/stalder-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/frog-planche/</loc>
		<lastmod>2026-04-20T18:49:36+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/frog-planche.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/straddle-maltese/</loc>
		<lastmod>2026-04-20T18:49:36+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/straddle-maltese.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-squat-to-shoulder-press/</loc>
		<lastmod>2026-04-20T18:49:20+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-squat-to-shoulder-press.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/exercise-ball-hip-flexor-stretch/</loc>
		<lastmod>2026-04-20T18:49:20+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/exercise-ball-hip-flexor-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lying-hip-flexor/</loc>
		<lastmod>2026-04-20T18:49:20+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lying-hip-flexor.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/medicine-ball-single-leg-deadlift/</loc>
		<lastmod>2026-04-20T18:49:20+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/medicine-ball-single-leg-deadlift.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/medicine-ball-supine-chest-throw/</loc>
		<lastmod>2026-04-20T18:49:20+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/medicine-ball-supine-chest-throw.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/hanging-leg-hip-raise/</loc>
		<lastmod>2026-04-20T18:49:20+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/hanging-leg-hip-raise.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/rotating-neck-stretch/</loc>
		<lastmod>2026-04-20T18:49:20+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/rotating-neck-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/neck-extensor-stretch/</loc>
		<lastmod>2026-04-20T18:49:20+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/neck-extensor-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/neck-flexor-stretch/</loc>
		<lastmod>2026-04-20T18:49:20+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/neck-flexor-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/side-lunge-adductor-stretch/</loc>
		<lastmod>2026-04-20T18:49:20+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/side-lunge-adductor-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/sitting-wide-leg-adductor-stretch/</loc>
		<lastmod>2026-04-20T18:49:20+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/sitting-wide-leg-adductor-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-zercher-carry/</loc>
		<lastmod>2026-04-20T18:49:20+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-zercher-carry.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/neck-bridge-prone/</loc>
		<lastmod>2026-04-20T18:49:03+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/neck-bridge-prone.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/side-neck-stretch/</loc>
		<lastmod>2026-04-20T18:49:03+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/side-neck-stretch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/side-wrist-pull-stretch/</loc>
		<lastmod>2026-04-20T18:49:03+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/side-wrist-pull-stretch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/smith-behind-neck-press/</loc>
		<lastmod>2026-04-20T18:49:03+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/smith-behind-neck-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/smith-seated-shoulder-press/</loc>
		<lastmod>2026-04-20T18:49:03+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/smith-seated-shoulder-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/smith-shrug/</loc>
		<lastmod>2026-04-20T18:49:03+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/smith-shrug.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/weighted-lying-neck-flexion/</loc>
		<lastmod>2026-04-20T18:49:03+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/weighted-lying-neck-flexion.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/ez-bar-standing-overhead-press/</loc>
		<lastmod>2026-04-20T18:49:03+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/ez-bar-standing-overhead-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/medicine-ball-catch-and-overhead-throw/</loc>
		<lastmod>2026-04-20T18:49:03+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/medicine-ball-catch-and-overhead-throw.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/neck-side-stretch/</loc>
		<lastmod>2026-04-20T18:49:03+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/neck-side-stretch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lever-seated-shoulder-press/</loc>
		<lastmod>2026-04-20T18:49:03+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lever-seated-shoulder-press.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lever-incline-chest-press/</loc>
		<lastmod>2026-04-20T18:49:03+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lever-incline-chest-press.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-z-press/</loc>
		<lastmod>2026-04-20T18:48:42+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-z-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/3-4-sit-up/</loc>
		<lastmod>2026-04-20T18:48:42+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/3-4-sit-up.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-front-raise-and-pullover/</loc>
		<lastmod>2026-04-20T18:48:42+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-front-raise-and-pullover.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/crossover-kneeling-hip-flexor-stretch/</loc>
		<lastmod>2026-04-20T18:48:42+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/crossover-kneeling-hip-flexor-stretch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-incline-rear-lateral-raise/</loc>
		<lastmod>2026-04-20T18:48:42+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-incline-rear-lateral-raise.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-incline-shrug/</loc>
		<lastmod>2026-04-20T18:48:42+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-incline-shrug.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-lying-one-arm-rear-lateral-raise/</loc>
		<lastmod>2026-04-20T18:48:42+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-lying-one-arm-rear-lateral-raise.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-one-arm-lateral-raise/</loc>
		<lastmod>2026-04-20T18:48:42+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-one-arm-lateral-raise.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-one-arm-upright-row/</loc>
		<lastmod>2026-04-20T18:48:42+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-one-arm-upright-row.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/kettlebell-two-arm-military-press/</loc>
		<lastmod>2026-04-20T18:48:42+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/kettlebell-two-arm-military-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lever-seated-hip-adduction/</loc>
		<lastmod>2026-04-20T18:48:42+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lever-seated-hip-adduction.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/push-up-medicine-ball/</loc>
		<lastmod>2026-04-20T18:48:42+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/push-up-medicine-ball.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-overhead-lunge/</loc>
		<lastmod>2026-04-20T18:48:26+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-overhead-lunge.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-shoulder-internal-rotation/</loc>
		<lastmod>2026-04-20T18:48:26+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-shoulder-internal-rotation.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/single-leg-box-jump/</loc>
		<lastmod>2026-04-20T18:48:26+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/single-leg-box-jump.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/wall-walks/</loc>
		<lastmod>2026-04-20T18:48:26+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/wall-walks.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/trap-bar-squat/</loc>
		<lastmod>2026-04-20T18:48:26+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/trap-bar-squat.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/rounded-back-extension/</loc>
		<lastmod>2026-04-20T18:48:26+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/rounded-back-extension.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-standing-face-pull/</loc>
		<lastmod>2026-04-20T18:48:26+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-standing-face-pull.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-power-shrug/</loc>
		<lastmod>2026-04-20T18:48:26+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-power-shrug.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-high-pull/</loc>
		<lastmod>2026-04-20T18:48:26+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-high-pull.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-hang-power-clean/</loc>
		<lastmod>2026-04-20T18:48:26+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-hang-power-clean.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-clean-high-pull/</loc>
		<lastmod>2026-04-20T18:48:26+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-clean-high-pull.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/kettlebell-clean-and-press/</loc>
		<lastmod>2026-04-20T18:48:26+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/kettlebell-clean-and-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/kettlebell-upright-row/</loc>
		<lastmod>2026-04-20T18:48:09+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/kettlebell-upright-row.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/couch-stretch/</loc>
		<lastmod>2026-04-20T18:48:09+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/couch-stretch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/pvc-pass-through/</loc>
		<lastmod>2026-04-20T18:48:09+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/pvc-pass-through.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/hip-swirls/</loc>
		<lastmod>2026-04-20T18:48:09+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/hip-swirls.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/worlds-greatest-stretch/</loc>
		<lastmod>2026-04-20T18:48:09+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/worlds-greatest-stretch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lying-rear-lateral-raise/</loc>
		<lastmod>2026-04-20T18:48:09+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lying-rear-lateral-raise.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/depth-jump-to-broad-jump/</loc>
		<lastmod>2026-04-20T18:48:09+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/depth-jump-to-broad-jump.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-z-press/</loc>
		<lastmod>2026-04-20T18:48:09+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-z-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/toe-jump/</loc>
		<lastmod>2026-04-20T18:48:09+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/toe-jump.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/jump-shrug/</loc>
		<lastmod>2026-04-20T18:48:09+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/jump-shrug.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/serratus-wall-slide/</loc>
		<lastmod>2026-04-20T18:48:09+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/serratus-wall-slide.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-muscle-clean/</loc>
		<lastmod>2026-04-20T18:48:09+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-muscle-clean.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/hanging-knees-to-elbows/</loc>
		<lastmod>2026-04-20T18:47:52+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/hanging-knees-to-elbows.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/hanging-toes-to-bar/</loc>
		<lastmod>2026-04-20T18:47:52+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/hanging-toes-to-bar.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/arm-circles/</loc>
		<lastmod>2026-04-20T18:47:52+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/arm-circles.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/standing-air-bike/</loc>
		<lastmod>2026-04-20T18:47:52+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/standing-air-bike.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/inverted-shrug/</loc>
		<lastmod>2026-04-20T18:47:52+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/inverted-shrug.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/trap-bar-jump-squat/</loc>
		<lastmod>2026-04-20T18:47:52+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/trap-bar-jump-squat.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/bear-plank/</loc>
		<lastmod>2026-04-20T18:47:52+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/bear-plank.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/medicine-ball-overhead-throw/</loc>
		<lastmod>2026-04-20T18:47:52+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/medicine-ball-overhead-throw.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/medicine-ball-crunch/</loc>
		<lastmod>2026-04-20T18:47:52+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/medicine-ball-crunch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/bodyweight-overhead-squat/</loc>
		<lastmod>2026-04-20T18:47:52+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/bodyweight-overhead-squat.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/standing-scissors/</loc>
		<lastmod>2026-04-20T18:47:52+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/standing-scissors.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/standing-side-crunch/</loc>
		<lastmod>2026-04-20T18:47:52+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/standing-side-crunch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/bent-over-twist/</loc>
		<lastmod>2026-04-20T18:47:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/bent-over-twist.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/crunch-with-medicine-ball/</loc>
		<lastmod>2026-04-20T18:47:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/crunch-with-medicine-ball.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/side-split/</loc>
		<lastmod>2026-04-20T18:47:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/side-split.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/camel-pose/</loc>
		<lastmod>2026-04-20T18:47:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/camel-pose.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-external-rotation/</loc>
		<lastmod>2026-04-20T18:47:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-external-rotation.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/frogger/</loc>
		<lastmod>2026-04-20T18:47:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/frogger.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/squat-thrust/</loc>
		<lastmod>2026-04-20T18:47:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/squat-thrust.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-overhead-squat/</loc>
		<lastmod>2026-04-20T18:47:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-overhead-squat.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/stair-jump/</loc>
		<lastmod>2026-04-20T18:47:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/stair-jump.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-behind-the-back-shrug/</loc>
		<lastmod>2026-04-20T18:47:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-behind-the-back-shrug.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/kettlebell-lateral-raise/</loc>
		<lastmod>2026-04-20T18:47:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/kettlebell-lateral-raise.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/plank-lateral-raise/</loc>
		<lastmod>2026-04-20T18:47:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/plank-lateral-raise.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/potty-squat/</loc>
		<lastmod>2026-04-20T18:47:17+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/potty-squat.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/smith-sumo-squat/</loc>
		<lastmod>2026-04-20T18:47:17+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/smith-sumo-squat.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/pelvic-tilt/</loc>
		<lastmod>2026-04-20T18:47:17+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/pelvic-tilt.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/chin-tuck/</loc>
		<lastmod>2026-04-20T18:47:17+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/chin-tuck.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/back-lever/</loc>
		<lastmod>2026-04-20T18:47:17+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/back-lever.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/straddle-planche/</loc>
		<lastmod>2026-04-20T18:47:17+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/straddle-planche.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/full-planche/</loc>
		<lastmod>2026-04-20T18:47:17+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/full-planche.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lean-planche/</loc>
		<lastmod>2026-04-20T18:47:17+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lean-planche.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/handstand/</loc>
		<lastmod>2026-04-20T18:47:17+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/handstand.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/human-flag/</loc>
		<lastmod>2026-04-20T18:47:17+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/flag.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/skin-the-cat/</loc>
		<lastmod>2026-04-20T18:47:17+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/skin-the-cat.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/full-maltese/</loc>
		<lastmod>2026-04-20T18:47:17+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/full-maltese.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/rocking-frog-stretch/</loc>
		<lastmod>2026-04-20T18:47:00+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/rocking-frog-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/strongman-log-lift/</loc>
		<lastmod>2026-04-20T18:47:00+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/strongman-log-lift.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/strongman-viking-press/</loc>
		<lastmod>2026-04-20T18:47:00+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/strongman-viking-press.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-suitcase-carry/</loc>
		<lastmod>2026-04-20T18:47:00+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-suitcase-carry.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/trap-bar-farmers-carry/</loc>
		<lastmod>2026-04-20T18:47:00+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/trap-bar-farmers-carry.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-overhead-carry/</loc>
		<lastmod>2026-04-20T18:47:00+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-overhead-carry.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/kettlebell-goblet-carry/</loc>
		<lastmod>2026-04-20T18:47:00+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/kettlebell-goblet-carry.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-farmers-carry/</loc>
		<lastmod>2026-04-20T18:47:00+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-farmers-carry.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/seal-push-up/</loc>
		<lastmod>2026-04-20T18:47:00+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/seal-push-up.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/band-thruster/</loc>
		<lastmod>2026-04-20T18:47:00+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/band-thruster.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/scapula-dips/</loc>
		<lastmod>2026-04-20T18:47:00+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/scapula-dips.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/push-up-plus/</loc>
		<lastmod>2026-04-20T18:47:00+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/push-up-plus.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/side-lat-stretch/</loc>
		<lastmod>2026-04-20T18:46:44+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/side-lat-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/neck-extension-stretch/</loc>
		<lastmod>2026-04-20T18:46:44+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/neck-extension-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/standing-hip-flexor-stretch/</loc>
		<lastmod>2026-04-20T18:46:44+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/standing-hip-flexor-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/external-shoulder-rotation-stretch/</loc>
		<lastmod>2026-04-20T18:46:44+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/external-shoulder-rotation-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/farmers-walk/</loc>
		<lastmod>2026-04-20T18:46:44+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/farmers-walk.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/weighted-front-plank/</loc>
		<lastmod>2026-04-20T18:46:44+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/weighted-front-plank.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/ski-ergometer/</loc>
		<lastmod>2026-04-20T18:46:44+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/ski-ergometer.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-rear-delt-raise/</loc>
		<lastmod>2026-04-20T18:46:44+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-rear-delt-raise.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/spine-twist/</loc>
		<lastmod>2026-04-20T18:46:44+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/spine-twist.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-scott-press/</loc>
		<lastmod>2026-04-20T18:46:44+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-scott-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/frog-crunch/</loc>
		<lastmod>2026-04-20T18:46:44+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/frog-crunch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/strongman-yoke-walk/</loc>
		<lastmod>2026-04-20T18:46:44+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/strongman-yoke-walk.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/butterfly-yoga-pose/</loc>
		<lastmod>2026-04-20T18:46:27+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/butterfly-yoga-pose.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/sledge-hammer/</loc>
		<lastmod>2026-04-20T18:46:27+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/sledge-hammer.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/crossover-reverse-lunge/</loc>
		<lastmod>2026-04-20T18:46:27+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/crossover-reverse-lunge.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-clean-pull/</loc>
		<lastmod>2026-04-20T18:46:27+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-clean-pull.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-hang-snatch/</loc>
		<lastmod>2026-04-20T18:46:27+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-hang-snatch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-power-snatch/</loc>
		<lastmod>2026-04-20T18:46:27+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-power-snatch.gif</image:loc>
		</image:image>
	</url>
</urlset>
<!-- XML Sitemap generated by Rank Math SEO Plugin (c) Rank Math - rankmath.com -->