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		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/kneeling-push-up/</loc>
		<lastmod>2026-04-16T20:04:51+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/kneeling-push-up.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/l-drill/</loc>
		<lastmod>2026-04-16T20:04:51+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/l-drill.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/l-pull-up/</loc>
		<lastmod>2026-04-16T20:04:51+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/l-pull-up.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/ladder-drill/</loc>
		<lastmod>2026-04-16T20:04:51+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/ladder-drill.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/landmine-romanian-deadlift/</loc>
		<lastmod>2026-04-16T20:04:51+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/landmine-romanian-deadlift.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/landmine-single-leg-hip-thrust/</loc>
		<lastmod>2026-04-16T20:04:36+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/landmine-single-leg-hip-thrust.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/landmine-single-leg-romanian-deadlift/</loc>
		<lastmod>2026-04-16T20:04:36+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/landmine-single-leg-romanian-deadlift.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lateral-ladder-drill/</loc>
		<lastmod>2026-04-16T20:04:36+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lateral-ladder-drill.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lateral-speed-step/</loc>
		<lastmod>2026-04-16T20:04:36+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lateral-speed-step.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lean-forward-stretch/</loc>
		<lastmod>2026-04-16T20:04:36+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lean-forward-stretch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/leg-pull/</loc>
		<lastmod>2026-04-16T20:04:36+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/leg-pull.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/leg-up-hamstring-stretch/</loc>
		<lastmod>2026-04-16T20:04:36+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/leg-up-hamstring-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lever-chair-squat/</loc>
		<lastmod>2026-04-16T20:04:36+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lever-chair-squat.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lever-incline-fly/</loc>
		<lastmod>2026-04-16T20:04:36+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lever-incline-fly.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lever-seated-calf-press/</loc>
		<lastmod>2026-04-16T20:04:36+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lever-seated-calf-press.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lizard-pose/</loc>
		<lastmod>2026-04-16T20:04:36+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lizard-pose.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lotus-yoga-pose-padmasana/</loc>
		<lastmod>2026-04-16T20:04:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lotus-yoga-pose-padmasana.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/low-lunge/</loc>
		<lastmod>2026-04-16T20:04:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/low-lunge.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lying-calf-stretch/</loc>
		<lastmod>2026-04-16T20:04:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lying-calf-stretch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lying-elbow-to-knee/</loc>
		<lastmod>2026-04-16T20:04:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lying-elbow-to-knee.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lying-lower-back-stretch/</loc>
		<lastmod>2026-04-16T20:04:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lying-lower-back-stretch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lying-single-leg-circle/</loc>
		<lastmod>2026-04-16T20:04:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lying-single-leg-circle.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lying-toe-tap/</loc>
		<lastmod>2026-04-16T20:04:21+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lying-toe-tap.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/mindful-breathing-meditation/</loc>
		<lastmod>2026-04-16T20:04:03+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/mindful-breathing-meditation.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/outside-leg-kick-push-up/</loc>
		<lastmod>2026-04-16T20:04:03+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/outside-leg-kick-push-up.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/partner-shuffle/</loc>
		<lastmod>2026-04-16T20:04:03+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/partner-shuffle.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/pike-to-cobra/</loc>
		<lastmod>2026-04-16T20:04:03+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/pike-to-cobra.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/plank-push-up-row/</loc>
		<lastmod>2026-04-16T20:04:03+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/plank-push-up-row.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/plank-walk-up/</loc>
		<lastmod>2026-04-16T20:03:48+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/plank-walk-up.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/plyometric-agility-drill/</loc>
		<lastmod>2026-04-16T20:03:48+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/plyometric-agility-drill.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/prisoner-jump-squat/</loc>
		<lastmod>2026-04-16T20:03:48+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/prisoner-jump-squat.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/puppy-pose/</loc>
		<lastmod>2026-04-16T20:03:48+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/puppy-pose.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/pyramid-pose/</loc>
		<lastmod>2026-04-16T20:03:48+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/pyramid-pose.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/quick-feet/</loc>
		<lastmod>2026-04-16T20:03:48+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/quick-feet.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/rear-decline-bridge/</loc>
		<lastmod>2026-04-16T20:03:48+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/rear-decline-bridge.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/recumbent-hip-external-rotator-and-hip-extensor-stretch/</loc>
		<lastmod>2026-04-16T20:03:48+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/recumbent-hip-external-rotator-and-hip-extensor-stretch.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/resistance-band-pull-through/</loc>
		<lastmod>2026-04-16T20:03:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/resistance-band-pull-through.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/resistance-band-rear-delt-row/</loc>
		<lastmod>2026-04-16T20:03:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/resistance-band-rear-delt-row.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/resistance-band-reverse-crunch/</loc>
		<lastmod>2026-04-16T20:03:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/resistance-band-reverse-crunch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/resistance-band-reverse-hyperextension/</loc>
		<lastmod>2026-04-16T20:03:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/resistance-band-reverse-hyperextension.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/resistance-band-seated-calf-stretch/</loc>
		<lastmod>2026-04-16T20:03:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/resistance-band-seated-calf-stretch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/resistance-band-shoulder-adduction/</loc>
		<lastmod>2026-04-16T20:03:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/resistance-band-shoulder-adduction.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/reverse-crunch-to-dead-bug/</loc>
		<lastmod>2026-04-16T20:03:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/reverse-crunch-to-dead-bug.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/reverse-hyper-on-flat-bench/</loc>
		<lastmod>2026-04-16T20:03:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/reverse-hyper-on-flat-bench.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/reverse-warrior-pose/</loc>
		<lastmod>2026-04-16T20:03:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/reverse-warrior-pose.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/revolved-chair/</loc>
		<lastmod>2026-04-16T20:03:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/revolved-chair.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/revolved-head-to-knee-pose/</loc>
		<lastmod>2026-04-16T20:03:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/revolved-head-to-knee-pose.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/revolved-triangle-pose/</loc>
		<lastmod>2026-04-16T20:03:15+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/revolved-triangle-pose.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/ring-rollout/</loc>
		<lastmod>2026-04-16T20:03:15+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/ring-rollout.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/rocker-with-open-legs/</loc>
		<lastmod>2026-04-16T20:03:15+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/rocker-with-open-legs.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/rollover/</loc>
		<lastmod>2026-04-16T20:03:15+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/rollover.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/run-and-hop/</loc>
		<lastmod>2026-04-16T20:03:15+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/run-and-hop.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/run-on-treadmill/</loc>
		<lastmod>2026-04-16T20:03:15+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/run-on-treadmill.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/safety-bar-good-morning/</loc>
		<lastmod>2026-04-16T20:03:15+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/safety-bar-good-morning.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/scissor-jumps/</loc>
		<lastmod>2026-04-16T20:03:15+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/scissor-jumps.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/seated-ballerina/</loc>
		<lastmod>2026-04-16T20:03:15+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/seated-ballerina.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/seated-calf-stretch/</loc>
		<lastmod>2026-04-16T20:03:15+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/seated-calf-stretch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/self-assisted-inverse-leg-curl/</loc>
		<lastmod>2026-04-16T20:03:00+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/self-assisted-inverse-leg-curl.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/semi-squat-jump/</loc>
		<lastmod>2026-04-16T20:03:00+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/semi-squat-jump.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/shoulder-bridge/</loc>
		<lastmod>2026-04-16T20:03:00+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/shoulder-bridge.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/side-kick/</loc>
		<lastmod>2026-04-16T20:03:00+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/side-kick.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/side-kick-kneeling/</loc>
		<lastmod>2026-04-16T20:03:00+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/side-kick-kneeling.gif</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/side-plank/</loc>
		<lastmod>2026-04-16T20:03:00+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/side-plank.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/side-plank-pull/</loc>
		<lastmod>2026-04-16T20:03:00+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/side-plank-pull.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/side-to-side-jump-rope/</loc>
		<lastmod>2026-04-16T20:03:00+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/side-to-side-jump-rope.webp</image:loc>
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		<loc>https://liftmanual.com/standing-high-leg-bent-knee-hamstring-stretch/</loc>
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