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		<loc>https://liftmanual.com/dumbbell-front-rack-lunge/</loc>
		<lastmod>2026-04-16T20:17:15+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-front-rack-lunge.webp</image:loc>
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	<url>
		<loc>https://liftmanual.com/dumbbell-clean-and-press/</loc>
		<lastmod>2026-04-16T20:17:15+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-clean-and-press.webp</image:loc>
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	<url>
		<loc>https://liftmanual.com/dumbbell-russian-twist/</loc>
		<lastmod>2026-04-16T20:17:15+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-russian-twist.webp</image:loc>
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	<url>
		<loc>https://liftmanual.com/boxer-shuffle/</loc>
		<lastmod>2026-04-16T20:17:15+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/boxer-shuffle.webp</image:loc>
		</image:image>
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	<url>
		<loc>https://liftmanual.com/bulgarian-split-squat/</loc>
		<lastmod>2026-04-16T20:17:15+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/bulgarian-split-squat.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/rotational-push-up/</loc>
		<lastmod>2026-04-16T20:17:15+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/rotational-push-up.webp</image:loc>
		</image:image>
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	<url>
		<loc>https://liftmanual.com/high-knee-run/</loc>
		<lastmod>2026-04-16T20:17:15+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/high-knee-run.webp</image:loc>
		</image:image>
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	<url>
		<loc>https://liftmanual.com/kettlebell-deadlift/</loc>
		<lastmod>2026-04-16T20:16:58+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/kettlebell-deadlift.webp</image:loc>
		</image:image>
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	<url>
		<loc>https://liftmanual.com/roman-chair-sit-up/</loc>
		<lastmod>2026-04-16T20:16:58+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/roman-chair-sit-up.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-glute-bridge/</loc>
		<lastmod>2026-04-16T20:16:58+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-glute-bridge.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-lateral-lunge/</loc>
		<lastmod>2026-04-16T20:16:58+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-lateral-lunge.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-lunge/</loc>
		<lastmod>2026-04-16T20:16:58+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-lunge.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/bear-crawl/</loc>
		<lastmod>2026-04-16T20:16:58+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/bear-crawl.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/shrimp-squat/</loc>
		<lastmod>2026-04-16T20:16:58+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/shrimp-squat.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/skater-squat/</loc>
		<lastmod>2026-04-16T20:16:58+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/skater-squat.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-swing/</loc>
		<lastmod>2026-04-16T20:16:58+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-swing.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dips-between-chairs/</loc>
		<lastmod>2026-04-16T20:16:58+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dips-between-chairs.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-svend-press/</loc>
		<lastmod>2026-04-16T20:16:58+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-svend-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/archer-pull-up/</loc>
		<lastmod>2026-04-16T20:16:43+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/archer-pull-up.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/archer-push-up/</loc>
		<lastmod>2026-04-16T20:16:43+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/archer-push-up.webp</image:loc>
		</image:image>
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	<url>
		<loc>https://liftmanual.com/front-lever/</loc>
		<lastmod>2026-04-16T20:16:43+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/front-lever.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-thruster/</loc>
		<lastmod>2026-04-16T20:16:43+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-thruster.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/strongman-keg-toss/</loc>
		<lastmod>2026-04-16T20:16:43+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/strongman-keg-toss.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-v-up/</loc>
		<lastmod>2026-04-16T20:16:43+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-v-up.webp</image:loc>
		</image:image>
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	<url>
		<loc>https://liftmanual.com/cable-y-raise/</loc>
		<lastmod>2026-04-16T20:16:43+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-y-raise.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-front-squat/</loc>
		<lastmod>2026-04-16T20:16:43+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-front-squat.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/frankenstein-squat/</loc>
		<lastmod>2026-04-16T20:16:28+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/frankenstein-squat.webp</image:loc>
		</image:image>
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	<url>
		<loc>https://liftmanual.com/prancing/</loc>
		<lastmod>2026-04-16T20:16:28+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/prancing.webp</image:loc>
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		<loc>https://liftmanual.com/skips/</loc>
		<lastmod>2026-04-16T20:16:28+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/skips.webp</image:loc>
		</image:image>
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	<url>
		<loc>https://liftmanual.com/hyght-dumbbell-fly/</loc>
		<lastmod>2026-04-16T20:16:28+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/hyght-dumbbell-fly.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/landmine-lateral-raise/</loc>
		<lastmod>2026-04-16T20:16:28+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/landmine-lateral-raise.webp</image:loc>
		</image:image>
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	<url>
		<loc>https://liftmanual.com/elbow-dips/</loc>
		<lastmod>2026-04-16T20:16:28+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/elbow-dips.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/korean-dips/</loc>
		<lastmod>2026-04-16T20:16:28+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/korean-dips.webp</image:loc>
		</image:image>
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	<url>
		<loc>https://liftmanual.com/landmine-squat-and-press/</loc>
		<lastmod>2026-04-16T20:16:09+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/landmine-squat-and-press.gif</image:loc>
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	<url>
		<loc>https://liftmanual.com/dumbbell-renegade-row/</loc>
		<lastmod>2026-04-16T20:16:09+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-renegade-row.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/pistol-squat-to-box/</loc>
		<lastmod>2026-04-16T20:16:09+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/pistol-squat-to-box.gif</image:loc>
		</image:image>
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	<url>
		<loc>https://liftmanual.com/resistance-band-leg-extension/</loc>
		<lastmod>2026-04-16T20:16:09+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/resistance-band-leg-extension.webp</image:loc>
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	<url>
		<loc>https://liftmanual.com/barbell-pendlay-row/</loc>
		<lastmod>2026-04-16T20:16:09+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-pendlay-row.webp</image:loc>
		</image:image>
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	<url>
		<loc>https://liftmanual.com/barbell-split-squat/</loc>
		<lastmod>2026-04-16T20:16:09+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-split-squat.webp</image:loc>
		</image:image>
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	<url>
		<loc>https://liftmanual.com/smith-hip-thrust/</loc>
		<lastmod>2026-04-16T20:16:09+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/smith-hip-thrust.webp</image:loc>
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	<url>
		<loc>https://liftmanual.com/boxing-right-hook/</loc>
		<lastmod>2026-04-16T20:16:09+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/boxing-right-hook.webp</image:loc>
		</image:image>
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	<url>
		<loc>https://liftmanual.com/glute-ham-raise/</loc>
		<lastmod>2026-04-16T20:16:09+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/glute-ham-raise.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/pike-push-up/</loc>
		<lastmod>2026-04-16T20:15:52+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/pike-push-up.webp</image:loc>
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	<url>
		<loc>https://liftmanual.com/lever-belt-squat/</loc>
		<lastmod>2026-04-16T20:15:52+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lever-belt-squat.gif</image:loc>
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	<url>
		<loc>https://liftmanual.com/dumbbell-split-squat/</loc>
		<lastmod>2026-04-16T20:15:52+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-split-squat.gif</image:loc>
		</image:image>
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	<url>
		<loc>https://liftmanual.com/dumbbell-front-squat/</loc>
		<lastmod>2026-04-16T20:15:52+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-front-squat.gif</image:loc>
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	<url>
		<loc>https://liftmanual.com/dumbbell-thruster/</loc>
		<lastmod>2026-04-16T20:15:52+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-thruster.gif</image:loc>
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	<url>
		<loc>https://liftmanual.com/curl-up/</loc>
		<lastmod>2026-04-16T20:15:52+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/curl-up.webp</image:loc>
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		<loc>https://liftmanual.com/strongman-duck-walk/</loc>
		<lastmod>2026-04-16T20:15:35+00:00</lastmod>
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			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/strongman-duck-walk.gif</image:loc>
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	<url>
		<loc>https://liftmanual.com/strongman-wheelbarrow/</loc>
		<lastmod>2026-04-16T20:15:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/strongman-wheelbarrow.gif</image:loc>
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	<url>
		<loc>https://liftmanual.com/strongman-atlas-stones/</loc>
		<lastmod>2026-04-16T20:15:35+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/strongman-atlas-stones.gif</image:loc>
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		<loc>https://liftmanual.com/strongman-deadlift/</loc>
		<lastmod>2026-04-16T20:15:35+00:00</lastmod>
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			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/strongman-deadlift.gif</image:loc>
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		<loc>https://liftmanual.com/resistance-band-hip-thrust/</loc>
		<lastmod>2026-04-16T20:15:35+00:00</lastmod>
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			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/resistance-band-hip-thrust.gif</image:loc>
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	<url>
		<loc>https://liftmanual.com/side-lunge/</loc>
		<lastmod>2026-04-16T20:15:35+00:00</lastmod>
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			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/side-lunge.gif</image:loc>
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		<loc>https://liftmanual.com/split-squats/</loc>
		<lastmod>2026-04-16T20:15:17+00:00</lastmod>
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			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/split-squats.gif</image:loc>
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		<loc>https://liftmanual.com/resistance-band-walk/</loc>
		<lastmod>2026-04-16T20:15:17+00:00</lastmod>
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			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/resistance-band-walk.gif</image:loc>
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		<loc>https://liftmanual.com/resistance-band-leg-curl/</loc>
		<lastmod>2026-04-16T20:15:17+00:00</lastmod>
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			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/resistance-band-leg-curl.webp</image:loc>
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	<url>
		<loc>https://liftmanual.com/resistance-band-lunge/</loc>
		<lastmod>2026-04-16T20:15:17+00:00</lastmod>
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			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/resistance-band-lunge.gif</image:loc>
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	<url>
		<loc>https://liftmanual.com/wall-ball/</loc>
		<lastmod>2026-04-16T20:15:17+00:00</lastmod>
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			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/wall-ball.gif</image:loc>
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	<url>
		<loc>https://liftmanual.com/tire-flip/</loc>
		<lastmod>2026-04-16T20:15:17+00:00</lastmod>
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			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/tire-flip.gif</image:loc>
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	<url>
		<loc>https://liftmanual.com/resistance-band-lateral-walk/</loc>
		<lastmod>2026-04-16T20:15:17+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/resistance-band-lateral-walk.gif</image:loc>
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	<url>
		<loc>https://liftmanual.com/side-lying-clam/</loc>
		<lastmod>2026-04-16T20:15:17+00:00</lastmod>
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			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/side-lying-clam.gif</image:loc>
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	<url>
		<loc>https://liftmanual.com/seated-piriformis-stretch/</loc>
		<lastmod>2026-04-16T20:15:17+00:00</lastmod>
		<image:image>
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	<url>
		<loc>https://liftmanual.com/standing-side-stretch/</loc>
		<lastmod>2026-04-16T20:15:00+00:00</lastmod>
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	<url>
		<loc>https://liftmanual.com/dumbbell-arnold-press/</loc>
		<lastmod>2026-04-16T20:15:00+00:00</lastmod>
		<image:image>
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	<url>
		<loc>https://liftmanual.com/resistance-band-external-rotation/</loc>
		<lastmod>2026-04-16T20:15:00+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/resistance-band-external-rotation.gif</image:loc>
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	<url>
		<loc>https://liftmanual.com/resistance-band-glute-bridge/</loc>
		<lastmod>2026-04-16T20:15:00+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/resistance-band-glute-bridge.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/roll-calves/</loc>
		<lastmod>2026-04-16T20:15:00+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/roll-calves.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/walking/</loc>
		<lastmod>2026-04-16T20:15:00+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/walking.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/walking-on-treadmill/</loc>
		<lastmod>2026-04-16T20:15:00+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/walking-on-treadmill.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/ab-roller-crunch/</loc>
		<lastmod>2026-04-16T20:15:00+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/ab-roller-crunch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/pigeon-hip-stretch/</loc>
		<lastmod>2026-04-16T20:14:41+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/pigeon-hip-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/hip-external-rotator-stretch/</loc>
		<lastmod>2026-04-16T20:14:41+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/hip-external-rotator-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/standing-shin-stretch/</loc>
		<lastmod>2026-04-16T20:14:41+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/standing-shin-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/rotator-cuff-stretch/</loc>
		<lastmod>2026-04-16T20:14:41+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/rotator-cuff-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/internal-shoulder-rotation-stretch/</loc>
		<lastmod>2026-04-16T20:14:41+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/internal-shoulder-rotation-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/single-leg-hip-thrusts/</loc>
		<lastmod>2026-04-16T20:14:41+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/single-leg-hip-thrusts.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/hip-thrusts/</loc>
		<lastmod>2026-04-16T20:14:41+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/hip-thrusts.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/finger-stretch/</loc>
		<lastmod>2026-04-16T20:14:41+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/finger-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/thumb-stretch/</loc>
		<lastmod>2026-04-16T20:14:41+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/thumb-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cow-stretch/</loc>
		<lastmod>2026-04-16T20:14:41+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cow-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lying-knee-to-chest-stretch/</loc>
		<lastmod>2026-04-16T20:14:26+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lying-knee-to-chest-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/standing-knee-to-chest-stretch/</loc>
		<lastmod>2026-04-16T20:14:26+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/standing-knee-to-chest-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/elbow-flexor-stretch/</loc>
		<lastmod>2026-04-16T20:14:26+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/elbow-flexor-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/finger-extensor-stretch/</loc>
		<lastmod>2026-04-16T20:14:26+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/finger-extensor-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/hip-circles-stretch/</loc>
		<lastmod>2026-04-16T20:14:26+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/hip-circles-stretch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/wrist-extensor-stretch/</loc>
		<lastmod>2026-04-16T20:14:26+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/wrist-extensor-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/wrist-flexor-stretch/</loc>
		<lastmod>2026-04-16T20:14:26+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/wrist-flexor-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/incline-push-press/</loc>
		<lastmod>2026-04-16T20:14:26+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/incline-push-press.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/leg-raise-hip-lift/</loc>
		<lastmod>2026-04-16T20:14:26+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/leg-raise-hip-lift.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/plantar-flexion-stretch/</loc>
		<lastmod>2026-04-16T20:14:26+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/plantar-flexion-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/alternate-leg-raise/</loc>
		<lastmod>2026-04-16T20:14:10+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/alternate-leg-raise.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-reverse-bench-press/</loc>
		<lastmod>2026-04-16T20:14:10+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-reverse-bench-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/squat-on-bosu-ball/</loc>
		<lastmod>2026-04-16T20:14:10+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/squat-on-bosu-ball.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-high-pulley-overhead-tricep-extension/</loc>
		<lastmod>2026-04-16T20:14:10+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-high-pulley-overhead-tricep-extension.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/weighted-tricep-dips/</loc>
		<lastmod>2026-04-16T20:14:10+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/weighted-tricep-dips.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-single-leg-deadlift/</loc>
		<lastmod>2026-04-16T20:14:10+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-single-leg-deadlift.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-single-leg-deadlift/</loc>
		<lastmod>2026-04-16T20:14:10+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-single-leg-deadlift.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-goblet-squat/</loc>
		<lastmod>2026-04-16T20:14:10+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-goblet-squat.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/side-plank-hip-adduction/</loc>
		<lastmod>2026-04-16T20:14:10+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/side-plank-hip-adduction.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/above-head-chest-stretch/</loc>
		<lastmod>2026-04-16T20:14:10+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/above-head-chest-stretch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/kneeling-chest-stretch/</loc>
		<lastmod>2026-04-16T20:14:10+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/kneeling-chest-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/kettlebell-one-legged-deadlift/</loc>
		<lastmod>2026-04-16T20:13:53+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/kettlebell-one-legged-deadlift.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/swimmer/</loc>
		<lastmod>2026-04-16T20:13:53+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/swimmer.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-concentration-curl/</loc>
		<lastmod>2026-04-16T20:13:53+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-concentration-curl.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-drag-curl/</loc>
		<lastmod>2026-04-16T20:13:53+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-drag-curl.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-overhead-curl/</loc>
		<lastmod>2026-04-16T20:13:53+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-overhead-curl.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-pulldown-bicep-curl/</loc>
		<lastmod>2026-04-16T20:13:53+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-pulldown-bicep-curl.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/smith-machine-bicep-curl/</loc>
		<lastmod>2026-04-16T20:13:53+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/smith-machine-bicep-curl.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lunge-with-twist/</loc>
		<lastmod>2026-04-16T20:13:53+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lunge-with-twist.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/stability-ball-single-leg-squat/</loc>
		<lastmod>2026-04-16T20:13:53+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/stability-ball-single-leg-squat.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-push-press/</loc>
		<lastmod>2026-04-16T20:13:53+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-push-press.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-power-jerk/</loc>
		<lastmod>2026-04-16T20:13:38+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-power-jerk.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-snatch/</loc>
		<lastmod>2026-04-16T20:13:38+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-snatch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/knee-tuck-jump/</loc>
		<lastmod>2026-04-16T20:13:38+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/knee-tuck-jump.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/prisoner-squat/</loc>
		<lastmod>2026-04-16T20:13:38+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/prisoner-squat.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/bodyweight-rear-lunge/</loc>
		<lastmod>2026-04-16T20:13:38+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/bodyweight-rear-lunge.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/rocket-jump/</loc>
		<lastmod>2026-04-16T20:13:38+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/rocket-jump.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/side-to-side-box-shuffle/</loc>
		<lastmod>2026-04-16T20:13:38+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/side-to-side-box-shuffle.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/single-leg-push-off/</loc>
		<lastmod>2026-04-16T20:13:38+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/single-leg-push-off.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/sit-squat/</loc>
		<lastmod>2026-04-16T20:13:38+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/sit-squat.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/standing-long-jump/</loc>
		<lastmod>2026-04-16T20:13:38+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/standing-long-jump.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/band-pull-apart/</loc>
		<lastmod>2026-04-16T20:13:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/band-pull-apart.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/band-hip-flexion/</loc>
		<lastmod>2026-04-16T20:13:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/band-hip-flexion.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-split-jerk/</loc>
		<lastmod>2026-04-16T20:13:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-split-jerk.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-stiff-legged-deadlift/</loc>
		<lastmod>2026-04-16T20:13:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-stiff-legged-deadlift.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/bodyweight-wall-squat/</loc>
		<lastmod>2026-04-16T20:13:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/bodyweight-wall-squat.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-standing-leg-curl/</loc>
		<lastmod>2026-04-16T20:13:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-standing-leg-curl.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-walking-lunges/</loc>
		<lastmod>2026-04-16T20:13:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-walking-lunges.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/kettlebell-one-arm-swing/</loc>
		<lastmod>2026-04-16T20:13:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/kettlebell-one-arm-swing.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-romanian-deadlift/</loc>
		<lastmod>2026-04-16T20:13:05+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-romanian-deadlift.gif</image:loc>
		</image:image>
	</url>
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