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		<loc>https://liftmanual.com/assisted-lying-hamstring-stretch/</loc>
		<lastmod>2026-04-16T20:27:19+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/assisted-lying-hamstring-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/standing-iliotibial-stretch/</loc>
		<lastmod>2026-04-16T20:27:19+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/standing-iliotibial-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lying-leg-tuck-hip-stretch/</loc>
		<lastmod>2026-04-16T20:27:19+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lying-leg-tuck-hip-stretch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/standing-outer-hip-stretch/</loc>
		<lastmod>2026-04-16T20:27:19+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/standing-outer-hip-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/reverse-shoulder-stretch/</loc>
		<lastmod>2026-04-16T20:27:19+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/reverse-shoulder-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/standing-reverse-shoulder-stretch/</loc>
		<lastmod>2026-04-16T20:27:19+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/standing-reverse-shoulder-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/bent-arm-shoulder-stretch/</loc>
		<lastmod>2026-04-16T20:27:19+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/bent-arm-shoulder-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/finger-extension-stretch/</loc>
		<lastmod>2026-04-16T20:27:19+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/finger-extension-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/seated-quadriceps-stretch/</loc>
		<lastmod>2026-04-16T20:27:19+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/seated-quadriceps-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/standing-lean-back-stomach-stretch/</loc>
		<lastmod>2026-04-16T20:27:19+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/standing-lean-back-stomach-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/bent-arm-chest-stretch/</loc>
		<lastmod>2026-04-16T20:27:05+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/bent-arm-chest-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/reverse-chest-stretch/</loc>
		<lastmod>2026-04-16T20:27:05+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/reverse-chest-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cross-over-shoulder-stretch/</loc>
		<lastmod>2026-04-16T20:27:05+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cross-over-shoulder-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/reaching-upper-back-stretch/</loc>
		<lastmod>2026-04-16T20:27:05+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/reaching-upper-back-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/one-arm-lat-stretch/</loc>
		<lastmod>2026-04-16T20:27:05+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/one-arm-lat-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/kneeling-back-rotation-stretch/</loc>
		<lastmod>2026-04-16T20:27:05+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/kneeling-back-rotation-stretch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/standing-back-rotation-stretch/</loc>
		<lastmod>2026-04-16T20:27:05+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/standing-back-rotation-stretch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/forearm-pronator-stretch/</loc>
		<lastmod>2026-04-16T20:27:05+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/forearm-pronator-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/finger-flexor-stretch/</loc>
		<lastmod>2026-04-16T20:27:05+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/finger-flexor-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/standing-achilles-stretch/</loc>
		<lastmod>2026-04-16T20:27:05+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/standing-achilles-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/ez-bar-seated-close-grip-concentration-curl/</loc>
		<lastmod>2026-04-16T20:26:50+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/ez-bar-seated-close-grip-concentration-curl.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/forward-hops/</loc>
		<lastmod>2026-04-16T20:26:50+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/forward-hops.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-reverse-grip-skullcrusher/</loc>
		<lastmod>2026-04-16T20:26:50+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-reverse-grip-skullcrusher.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-one-arm-tricep-pushdown/</loc>
		<lastmod>2026-04-16T20:26:50+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-one-arm-tricep-pushdown.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-rope-high-pulley-overhead-tricep-extension/</loc>
		<lastmod>2026-04-16T20:26:50+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-rope-high-pulley-overhead-tricep-extension.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-lying-single-extension/</loc>
		<lastmod>2026-04-16T20:26:50+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-lying-single-extension.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/three-bench-dip/</loc>
		<lastmod>2026-04-16T20:26:50+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/three-bench-dip.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/one-leg-quarter-squat/</loc>
		<lastmod>2026-04-16T20:26:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/one-leg-quarter-squat.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/single-leg-butt-kick/</loc>
		<lastmod>2026-04-16T20:26:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/single-leg-butt-kick.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/single-leg-stride-jump/</loc>
		<lastmod>2026-04-16T20:26:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/single-leg-stride-jump.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/smith-front-squat/</loc>
		<lastmod>2026-04-16T20:26:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/smith-front-squat.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/smith-stiff-legged-deadlift/</loc>
		<lastmod>2026-04-16T20:26:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/smith-stiff-legged-deadlift.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/transverse-step-up/</loc>
		<lastmod>2026-04-16T20:26:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/transverse-step-up.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-close-grip-curl/</loc>
		<lastmod>2026-04-16T20:26:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-close-grip-curl.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-seated-curl/</loc>
		<lastmod>2026-04-16T20:26:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-seated-curl.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-squatting-curl/</loc>
		<lastmod>2026-04-16T20:26:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-squatting-curl.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-twisting-bench-press/</loc>
		<lastmod>2026-04-16T20:26:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-twisting-bench-press.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/exercise-ball-dip/</loc>
		<lastmod>2026-04-16T20:26:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/exercise-ball-dip.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-quarter-squat/</loc>
		<lastmod>2026-04-16T20:26:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-quarter-squat.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-olympic-squat/</loc>
		<lastmod>2026-04-16T20:26:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-olympic-squat.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-romanian-deadlift-from-deficit/</loc>
		<lastmod>2026-04-16T20:26:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-romanian-deadlift-from-deficit.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-snatch-balance/</loc>
		<lastmod>2026-04-16T20:26:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-snatch-balance.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-snatch-deadlift/</loc>
		<lastmod>2026-04-16T20:26:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-snatch-deadlift.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-split-jump/</loc>
		<lastmod>2026-04-16T20:26:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-split-jump.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-wall-squat/</loc>
		<lastmod>2026-04-16T20:26:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-wall-squat.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/exercise-ball-wall-squat/</loc>
		<lastmod>2026-04-16T20:26:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/exercise-ball-wall-squat.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-high-curl/</loc>
		<lastmod>2026-04-16T20:26:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-high-curl.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-seated-hammer-curl/</loc>
		<lastmod>2026-04-16T20:26:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-seated-hammer-curl.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-palms-down-wrist-curl-over-a-bench/</loc>
		<lastmod>2026-04-16T20:26:07+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-palms-down-wrist-curl-over-a-bench.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-one-arm-seated-neutral-wrist-curl/</loc>
		<lastmod>2026-04-16T20:26:07+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-one-arm-seated-neutral-wrist-curl.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/modified-push-up-to-forearms/</loc>
		<lastmod>2026-04-16T20:26:07+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/modified-push-up-to-forearms.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lateral-side-plank/</loc>
		<lastmod>2026-04-16T20:26:07+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lateral-side-plank.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/backward-jump/</loc>
		<lastmod>2026-04-16T20:26:07+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/backward-jump.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/wheel-pose-yoga-pose/</loc>
		<lastmod>2026-04-16T20:26:07+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/wheel-pose-yoga-pose.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/band-skull-crusher/</loc>
		<lastmod>2026-04-16T20:26:07+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/band-skull-crusher.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/chair-leg-extended-stretch/</loc>
		<lastmod>2026-04-16T20:26:07+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/chair-leg-extended-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/double-leg-butt-kick/</loc>
		<lastmod>2026-04-16T20:26:07+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/double-leg-butt-kick.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/kneeling-lat-stretch/</loc>
		<lastmod>2026-04-16T20:25:53+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/kneeling-lat-stretch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/one-handed-hang/</loc>
		<lastmod>2026-04-16T20:25:53+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/one-handed-hang.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/side-lying-floor-stretch/</loc>
		<lastmod>2026-04-16T20:25:53+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/side-lying-floor-stretch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-floor-calf-raise/</loc>
		<lastmod>2026-04-16T20:25:53+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-floor-calf-raise.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-standing-calf-raise/</loc>
		<lastmod>2026-04-16T20:25:53+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-standing-calf-raise.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/one-leg-donkey-calf-raise/</loc>
		<lastmod>2026-04-16T20:25:53+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/one-leg-donkey-calf-raise.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/standing-gastrocnemius-calf-stretch/</loc>
		<lastmod>2026-04-16T20:25:53+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/standing-gastrocnemius-calf-stretch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/bench-dip-on-floor/</loc>
		<lastmod>2026-04-16T20:25:53+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/bench-dip-on-floor.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/pelvic-tilt-into-bridge/</loc>
		<lastmod>2026-04-16T20:25:53+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/pelvic-tilt-into-bridge.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lever-seated-crunch/</loc>
		<lastmod>2026-04-16T20:25:53+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lever-seated-crunch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-press-on-exercise-ball/</loc>
		<lastmod>2026-04-16T20:25:38+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-press-on-exercise-ball.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/kettlebell-one-arm-floor-press/</loc>
		<lastmod>2026-04-16T20:25:38+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/kettlebell-one-arm-floor-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lever-decline-chest-press/</loc>
		<lastmod>2026-04-16T20:25:38+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lever-decline-chest-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/machine-inner-chest-press/</loc>
		<lastmod>2026-04-16T20:25:38+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/machine-inner-chest-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/push-up-on-bosu-ball/</loc>
		<lastmod>2026-04-16T20:25:38+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/push-up-on-bosu-ball.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/wide-hand-push-up/</loc>
		<lastmod>2026-04-16T20:25:38+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/wide-hand-push-up.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-rope-crossover-seated-row/</loc>
		<lastmod>2026-04-16T20:25:38+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-rope-crossover-seated-row.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-upper-row/</loc>
		<lastmod>2026-04-16T20:25:38+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-upper-row.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/kettlebell-two-arm-row/</loc>
		<lastmod>2026-04-16T20:25:38+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/kettlebell-two-arm-row.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/box-jump-down-with-1-leg-stabilization/</loc>
		<lastmod>2026-04-16T20:25:38+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/box-jump-down-with-1-leg-stabilization.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-standing-calf-raise/</loc>
		<lastmod>2026-04-16T20:25:38+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-standing-calf-raise.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/hack-calf-raise/</loc>
		<lastmod>2026-04-16T20:25:38+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/hack-calf-raise.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-horizontal-pallof-press/</loc>
		<lastmod>2026-04-16T20:25:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-horizontal-pallof-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-twisting-standing-high-row/</loc>
		<lastmod>2026-04-16T20:25:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-twisting-standing-high-row.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-twisting-standing-row/</loc>
		<lastmod>2026-04-16T20:25:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-twisting-standing-row.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lever-donkey-calf-raise/</loc>
		<lastmod>2026-04-16T20:25:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lever-donkey-calf-raise.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/behind-head-chest-stretch/</loc>
		<lastmod>2026-04-16T20:25:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/behind-head-chest-stretch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-standing-up-straight-crossovers/</loc>
		<lastmod>2026-04-16T20:25:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-standing-up-straight-crossovers.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-upper-chest-crossovers/</loc>
		<lastmod>2026-04-16T20:25:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-upper-chest-crossovers.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-one-arm-incline-chest-press/</loc>
		<lastmod>2026-04-16T20:25:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-one-arm-incline-chest-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/back-extension-on-exercise-ball/</loc>
		<lastmod>2026-04-16T20:25:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/back-extension-on-exercise-ball.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/back-relaxation/</loc>
		<lastmod>2026-04-16T20:25:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/back-relaxation.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-bent-arm-pullover/</loc>
		<lastmod>2026-04-16T20:25:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-bent-arm-pullover.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/band-standing-crunch/</loc>
		<lastmod>2026-04-16T20:25:04+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/band-standing-crunch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/band-stiff-leg-deadlift/</loc>
		<lastmod>2026-04-16T20:25:04+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/band-stiff-leg-deadlift.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/band-straight-leg-deadlift/</loc>
		<lastmod>2026-04-16T20:25:04+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/band-straight-leg-deadlift.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/band-seated-twist/</loc>
		<lastmod>2026-04-16T20:25:04+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/band-seated-twist.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/band-wrist-curl/</loc>
		<lastmod>2026-04-16T20:25:04+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/band-wrist-curl.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lever-standing-hip-extension/</loc>
		<lastmod>2026-04-16T20:25:04+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lever-standing-hip-extension.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-elevated-row/</loc>
		<lastmod>2026-04-16T20:25:04+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-elevated-row.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/fixed-bar-back-stretch/</loc>
		<lastmod>2026-04-16T20:25:04+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/fixed-bar-back-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/weighted-one-leg-hip-thrust/</loc>
		<lastmod>2026-04-16T20:25:04+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/weighted-one-leg-hip-thrust.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/suspender-fly/</loc>
		<lastmod>2026-04-16T20:25:04+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/suspender-fly.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-decline-pullover/</loc>
		<lastmod>2026-04-16T20:25:04+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-decline-pullover.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/vertical-mountain-climber/</loc>
		<lastmod>2026-04-16T20:24:49+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/vertical-mountain-climber.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/band-standing-chest-press/</loc>
		<lastmod>2026-04-16T20:24:49+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/band-standing-chest-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/downward-facing-dog-adho-mukha-svanasana/</loc>
		<lastmod>2026-04-16T20:24:49+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/downward-facing-dog-adho-mukha-svanasana.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/fish-pose-matsyasana/</loc>
		<lastmod>2026-04-16T20:24:49+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/fish-pose-matsyasana.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/hero-pose-virasana/</loc>
		<lastmod>2026-04-16T20:24:49+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/hero-pose-virasana.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/stand-spread-leg-forward-fold/</loc>
		<lastmod>2026-04-16T20:24:49+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/stand-spread-leg-forward-fold.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/triangle-pose-trikonasana/</loc>
		<lastmod>2026-04-16T20:24:49+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/triangle-pose-trikonasana.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/wide-legged-forward-bend-prasarita-padottanasana/</loc>
		<lastmod>2026-04-16T20:24:49+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/wide-legged-forward-bend-prasarita-padottanasana.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/band-close-grip-pulldown/</loc>
		<lastmod>2026-04-16T20:24:49+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/band-close-grip-pulldown.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/band-squat-row/</loc>
		<lastmod>2026-04-16T20:24:49+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/band-squat-row.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/band-rear-delt-row/</loc>
		<lastmod>2026-04-16T20:24:49+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/band-rear-delt-row.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/band-step-up/</loc>
		<lastmod>2026-04-16T20:24:49+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/band-step-up.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/triceps-dips-floor/</loc>
		<lastmod>2026-04-16T20:24:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/triceps-dips-floor.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/twist-sit-up/</loc>
		<lastmod>2026-04-16T20:24:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/twist-sit-up.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/weighted-lying-hip-abduction/</loc>
		<lastmod>2026-04-16T20:24:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/weighted-lying-hip-abduction.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/weighted-lying-twist/</loc>
		<lastmod>2026-04-16T20:24:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/weighted-lying-twist.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/weighted-svend-press/</loc>
		<lastmod>2026-04-16T20:24:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/weighted-svend-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-lying-external-shoulder-rotation/</loc>
		<lastmod>2026-04-16T20:24:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-lying-external-shoulder-rotation.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-upright-shoulder-external-rotation/</loc>
		<lastmod>2026-04-16T20:24:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-upright-shoulder-external-rotation.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lying-leg-hip-raise/</loc>
		<lastmod>2026-04-16T20:24:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lying-leg-hip-raise.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/band-kneeling-pulldown/</loc>
		<lastmod>2026-04-16T20:24:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/band-kneeling-pulldown.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/band-lying-leg-curl/</loc>
		<lastmod>2026-04-16T20:24:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/band-lying-leg-curl.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/band-overhead-triceps-extension/</loc>
		<lastmod>2026-04-16T20:24:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/band-overhead-triceps-extension.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/push-ups/</loc>
		<lastmod>2026-04-16T20:24:22+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/push-up-w.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/smith-leg-press/</loc>
		<lastmod>2026-04-16T20:24:22+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/smith-leg-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/smith-rear-delt-row/</loc>
		<lastmod>2026-04-16T20:24:22+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/smith-rear-delt-row.gif</image:loc>
		</image:image>
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