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			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-russian-twist-close-grip-shoulder-press-sit-up.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/half-pigeon-hip-stretch/</loc>
		<lastmod>2026-05-05T16:01:20+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/half-pigeon-hip-stretch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/decline-push-up-against-wall/</loc>
		<lastmod>2026-05-05T16:01:20+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/decline-push-up-against-wall.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/band-standing-external-shoulder-rotation/</loc>
		<lastmod>2026-05-05T16:01:20+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/band-standing-external-shoulder-rotation.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/roll-ball-pectoralis-major-clavicular/</loc>
		<lastmod>2026-05-05T16:01:20+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2026/05/roll-ball-pectoralis-major-clavicular.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/seated-neck-tap/</loc>
		<lastmod>2026-05-05T16:01:04+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/seated-neck-tap.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-seated-cross-arm-twist/</loc>
		<lastmod>2026-05-05T16:01:04+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-seated-cross-arm-twist.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-single-arm-neutral-grip-front-raise/</loc>
		<lastmod>2026-05-05T16:01:04+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-single-arm-neutral-grip-front-raise.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/suspender-close-grip-chest-press/</loc>
		<lastmod>2026-05-05T16:01:04+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/suspender-close-grip-chest-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-shoulder-90-degrees-internal-rotation/</loc>
		<lastmod>2026-05-05T16:01:04+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-shoulder-90-degrees-internal-rotation.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/v-sit-cross-punch/</loc>
		<lastmod>2026-05-05T16:01:04+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/v-sit-cross-punch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/assisted-lying-leg-raise-with-lateral-throw-down/</loc>
		<lastmod>2026-05-05T16:01:04+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/assisted-lying-leg-raise-with-lateral-throw-down.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/side-lying-outward-knee-kick/</loc>
		<lastmod>2026-05-05T16:01:04+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/side-lying-outward-knee-kick.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/45-degree-hip-extension-glute-focused/</loc>
		<lastmod>2026-05-05T16:01:04+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/45-degree-hip-extension-glute-focused.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/glute-bridge-two-legs-on-bench/</loc>
		<lastmod>2026-05-05T16:01:04+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/glute-bridge-two-legs-on-bench.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/resistance-band-upper-body-lying-air-bike/</loc>
		<lastmod>2026-05-05T16:01:04+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/resistance-band-upper-body-lying-air-bike.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/kettlebell-goblet-squat-jump/</loc>
		<lastmod>2026-05-05T16:00:47+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/kettlebell-goblet-squat-jump.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-one-arm-wrist-curl/</loc>
		<lastmod>2026-05-05T16:00:47+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-one-arm-wrist-curl.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-face-down-lying-shoulder-press/</loc>
		<lastmod>2026-05-05T16:00:47+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-face-down-lying-shoulder-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/bodyweight-elevanted-heel-squat/</loc>
		<lastmod>2026-05-05T16:00:47+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/bodyweight-elevanted-heel-squat.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/bottle-weighted-front-squat/</loc>
		<lastmod>2026-05-05T16:00:47+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/bottle-weighted-front-squat.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/suspender-single-leg-deadlift/</loc>
		<lastmod>2026-05-05T16:00:47+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/suspender-single-leg-deadlift.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-lying-triceps-extension-skull-crusher/</loc>
		<lastmod>2026-05-05T16:00:47+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-lying-triceps-extension-skull-crusher.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-seated-one-arm-alternate-row/</loc>
		<lastmod>2026-05-05T16:00:47+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-seated-one-arm-alternate-row.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lying-shoulder-sweep/</loc>
		<lastmod>2026-05-05T16:00:47+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lying-shoulder-sweep.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/bottle-weighted-squatting-alternate-waves/</loc>
		<lastmod>2026-05-05T16:00:47+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/bottle-weighted-squatting-alternate-waves.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/back-and-forth-step/</loc>
		<lastmod>2026-05-05T16:00:47+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/back-and-forth-step.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/roll-ball-gluteus-medius/</loc>
		<lastmod>2026-05-05T16:00:47+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/roll-ball-gluteus-medius.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/stepback-pulldown/</loc>
		<lastmod>2026-05-05T16:00:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/stepback-pulldown.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/ab-tuck/</loc>
		<lastmod>2026-05-05T16:00:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/ab-tuck.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-bent-over-row-against-wall/</loc>
		<lastmod>2026-05-05T16:00:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-bent-over-row-against-wall.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/assisted-weighted-push-up/</loc>
		<lastmod>2026-05-05T16:00:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/assisted-weighted-push-up.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-seated-one-arm-kickback/</loc>
		<lastmod>2026-05-05T16:00:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-seated-one-arm-kickback.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/jump-step-jump/</loc>
		<lastmod>2026-05-05T16:00:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/jump-step-jump.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lying-prone-t/</loc>
		<lastmod>2026-05-05T16:00:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lying-prone-t.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/suspender-oblique-rollout/</loc>
		<lastmod>2026-05-05T16:00:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/suspender-oblique-rollout.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/ez-barbell-standing-single-arm-neutral-wrist-curl/</loc>
		<lastmod>2026-05-05T16:00:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/ez-barbell-standing-single-arm-neutral-wrist-curl.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-seated-one-leg-calf-raise-palm-up/</loc>
		<lastmod>2026-05-05T16:00:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2026/05/dumbbell-seated-one-leg-calf-raise-palm-up.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/roll-ball-diaphragm/</loc>
		<lastmod>2026-05-05T16:00:31+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/roll-ball-diaphragm.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-one-arm-floor-press/</loc>
		<lastmod>2026-05-05T16:00:07+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-one-arm-floor-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/weighted-counterbalanced-squat/</loc>
		<lastmod>2026-05-05T16:00:07+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/weighted-counterbalanced-squat.webp</image:loc>
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	</url>
	<url>
		<loc>https://liftmanual.com/roll-iliospsoas/</loc>
		<lastmod>2026-05-05T16:00:07+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/roll-iliospsoas.webp</image:loc>
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	</url>
	<url>
		<loc>https://liftmanual.com/ez-bar-drag-bicep-curl/</loc>
		<lastmod>2026-05-05T16:00:07+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/ez-bar-drag-bicep-curl.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lateral-walk-push-up/</loc>
		<lastmod>2026-05-05T16:00:07+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lateral-walk-push-up.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/bottle-weighted-halo/</loc>
		<lastmod>2026-05-05T16:00:07+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/bottle-weighted-halo.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/quick-feet-run/</loc>
		<lastmod>2026-05-05T16:00:07+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/quick-feet-run.webp</image:loc>
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	</url>
	<url>
		<loc>https://liftmanual.com/hand-opposite-knee-crunch/</loc>
		<lastmod>2026-05-05T16:00:07+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/hand-opposite-knee-crunch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-one-arm-fly-on-exercise-ball/</loc>
		<lastmod>2026-05-05T16:00:07+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-one-arm-fly-on-exercise-ball.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/inverted-wide-to-narrow-row/</loc>
		<lastmod>2026-05-05T16:00:07+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/inverted-wide-to-narrow-row.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/side-lying-diagonal-backward-leg-raise/</loc>
		<lastmod>2026-05-05T16:00:07+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/side-lying-diagonal-backward-leg-raise.webp</image:loc>
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	</url>
	<url>
		<loc>https://liftmanual.com/band-standing-leg-curl/</loc>
		<lastmod>2026-05-05T15:59:45+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/band-standing-leg-curl.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-squat-with-chains/</loc>
		<lastmod>2026-05-05T15:59:45+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-squat-with-chains.webp</image:loc>
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	</url>
	<url>
		<loc>https://liftmanual.com/band-low-fly/</loc>
		<lastmod>2026-05-05T15:59:45+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/band-low-fly.webp</image:loc>
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	<url>
		<loc>https://liftmanual.com/opposite-crunch/</loc>
		<lastmod>2026-05-05T15:59:45+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/opposite-crunch.webp</image:loc>
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		<loc>https://liftmanual.com/high-knees-lunge/</loc>
		<lastmod>2026-05-05T15:59:45+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/high-knees-lunge.webp</image:loc>
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	<url>
		<loc>https://liftmanual.com/inverted-row-slide/</loc>
		<lastmod>2026-05-05T15:59:45+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/inverted-row-slide.webp</image:loc>
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	</url>
	<url>
		<loc>https://liftmanual.com/kettlebell-standing-one-arm-extension/</loc>
		<lastmod>2026-05-05T15:59:45+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/kettlebell-standing-one-arm-extension.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/side-two-front-toe-touching/</loc>
		<lastmod>2026-05-05T15:59:45+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/side-two-front-toe-touching.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/handboard-hang-with-90-degree-elbow/</loc>
		<lastmod>2026-05-05T15:59:45+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/handboard-hang-with-90-degree-elbow.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/overhead-triceps-extension-with-bed-sheet/</loc>
		<lastmod>2026-05-05T15:59:45+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/overhead-triceps-extension-with-bed-sheet.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/bar-band-standing-side-bend/</loc>
		<lastmod>2026-05-05T15:59:45+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/bar-band-standing-side-bend.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-side-bench-squat/</loc>
		<lastmod>2026-05-05T15:59:24+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-side-bench-squat.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-gobelt-curtsey-lunge/</loc>
		<lastmod>2026-05-05T15:59:24+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-gobelt-curtsey-lunge.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/boat-yoga-pose/</loc>
		<lastmod>2026-05-05T15:59:24+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/boat-yoga-pose.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-single-arm-underhand-front-raise/</loc>
		<lastmod>2026-05-05T15:59:24+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-single-arm-underhand-front-raise.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/celebratory-knee-drives/</loc>
		<lastmod>2026-05-05T15:59:24+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/celebratory-knee-drives.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/lying-scissors-cross/</loc>
		<lastmod>2026-05-05T15:59:24+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lying-scissors-cross.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/3-leg-chatarunga-pose/</loc>
		<lastmod>2026-05-05T15:59:24+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/3-leg-chatarunga-pose.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-twisting-standing-one-arm-chest-press/</loc>
		<lastmod>2026-05-05T15:59:24+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-twisting-standing-one-arm-chest-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/crawl-to-crab/</loc>
		<lastmod>2026-05-05T15:59:24+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/crawl-to-crab.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/band-split-squat-with-horizontal-pallof-hold/</loc>
		<lastmod>2026-05-05T15:59:24+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/band-split-squat-with-horizontal-pallof-hold.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/standing-two-side-bend/</loc>
		<lastmod>2026-05-05T15:59:24+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/standing-two-side-bend.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/front-and-back-neck-stretch/</loc>
		<lastmod>2026-05-05T15:59:24+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/front-and-back-neck-stretch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-seated-alternate-shoulder-press/</loc>
		<lastmod>2026-05-05T15:59:07+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-seated-alternate-shoulder-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-straight-leg-russian-twist/</loc>
		<lastmod>2026-05-05T15:59:07+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-straight-leg-russian-twist.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/standing-arms-circling/</loc>
		<lastmod>2026-05-05T15:59:07+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/standing-arms-circling.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/bent-side-knee-push-up/</loc>
		<lastmod>2026-05-05T15:59:07+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/bent-side-knee-push-up.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/weighted-full-can-exercise/</loc>
		<lastmod>2026-05-05T15:59:07+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/weighted-full-can-exercise.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/ez-barbell-decline-close-grip-face-press/</loc>
		<lastmod>2026-05-05T15:59:07+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/ez-barbell-decline-close-grip-face-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/bar-band-air-bike/</loc>
		<lastmod>2026-05-05T15:59:07+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/bar-band-air-bike.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/sitting-sumo-right-twist-stretch/</loc>
		<lastmod>2026-05-05T15:59:07+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/sitting-sumo-right-twist-stretch.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-one-arm-chest-fly-on-exercise-ball/</loc>
		<lastmod>2026-05-05T15:59:07+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-one-arm-chest-fly-on-exercise-ball.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/exercise-ball-on-the-wall-calf-raise/</loc>
		<lastmod>2026-05-05T15:59:07+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/exercise-ball-on-the-wall-calf-raise.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/resistance-band-standing-single-arm-lateral-shoulder-extension/</loc>
		<lastmod>2026-05-05T15:59:07+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/resistance-band-standing-single-arm-lateral-shoulder-extension.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-srtict-curl/</loc>
		<lastmod>2026-05-05T15:58:43+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-srtict-curl.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/barbell-reeves-deadlift/</loc>
		<lastmod>2026-05-05T15:58:43+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/barbell-reeves-deadlift.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/suspender-rollout/</loc>
		<lastmod>2026-05-05T15:58:43+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/suspender-rollout.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/band-one-arm-twisting-chest-press/</loc>
		<lastmod>2026-05-05T15:58:43+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/band-one-arm-twisting-chest-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/band-standing-single-arm-twist-row/</loc>
		<lastmod>2026-05-05T15:58:43+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/band-standing-single-arm-twist-row.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cross-body-punch-in-squat-position/</loc>
		<lastmod>2026-05-05T15:58:43+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cross-body-punch-in-squat-position.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/low-glute-bridge-on-floor/</loc>
		<lastmod>2026-05-05T15:58:43+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/low-glute-bridge-on-floor.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-standing-one-arm-hammer-curl-with-rope-attachment/</loc>
		<lastmod>2026-05-05T15:58:43+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-standing-one-arm-hammer-curl-with-rope-attachment.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/inverted-underhand-grip-row-between-chairs/</loc>
		<lastmod>2026-05-05T15:58:43+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/inverted-underhand-grip-row-between-chairs.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/band-one-arm-standing-wide-grip-low-row/</loc>
		<lastmod>2026-05-05T15:58:43+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/band-one-arm-standing-wide-grip-low-row.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/kettlebell-floor-fly/</loc>
		<lastmod>2026-05-05T15:58:27+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/kettlebell-floor-fly.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-one-arm-thruster/</loc>
		<lastmod>2026-05-05T15:58:27+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-one-arm-thruster.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/weighted-standing-curl/</loc>
		<lastmod>2026-05-05T15:58:27+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/weighted-standing-curl.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/smith-reverse-calf-raises/</loc>
		<lastmod>2026-05-05T15:58:27+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/smith-reverse-calf-raises.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/smith-standing-leg-calf-raise/</loc>
		<lastmod>2026-05-05T15:58:27+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/smith-standing-leg-calf-raise.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/bottle-weighted-armpit-row/</loc>
		<lastmod>2026-05-05T15:58:27+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/bottle-weighted-armpit-row.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/ez-bar-knelling-rollout/</loc>
		<lastmod>2026-05-05T15:58:27+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/ez-bar-knelling-rollout.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/alternating-step-out/</loc>
		<lastmod>2026-05-05T15:58:27+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/alternating-step-out.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/posterior-neck-isometric/</loc>
		<lastmod>2026-05-05T15:58:27+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/posterior-neck-isometric.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-half-kneeling-external-rotation/</loc>
		<lastmod>2026-05-05T15:58:27+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-half-kneeling-external-rotation.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/hip-raise-bridge-ii/</loc>
		<lastmod>2026-05-05T15:58:27+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/hip-raise-bridge-ii.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/bar-band-standing-single-arm-upright-row/</loc>
		<lastmod>2026-05-05T15:58:27+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/bar-band-standing-single-arm-upright-row.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-lying-woodchop/</loc>
		<lastmod>2026-05-05T15:58:01+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-lying-woodchop.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-lying-one-arm-press/</loc>
		<lastmod>2026-05-05T15:58:01+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-lying-one-arm-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/kneeling-glute-press/</loc>
		<lastmod>2026-05-05T15:58:01+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/kneeling-glute-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/suspender-front-raise/</loc>
		<lastmod>2026-05-05T15:58:01+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/suspender-front-raise.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-rope-elevated-seated-row/</loc>
		<lastmod>2026-05-05T15:58:01+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-rope-elevated-seated-row.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/smith-incline-reverse-grip-press/</loc>
		<lastmod>2026-05-05T15:58:01+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/smith-incline-reverse-grip-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/ez-barbell-anti-gravity-press/</loc>
		<lastmod>2026-05-05T15:58:01+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/ez-barbell-anti-gravity-press.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/band-single-stiff-leg-deadlift-with-single-arm-row/</loc>
		<lastmod>2026-05-05T15:58:01+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/band-single-stiff-leg-deadlift-with-single-arm-row.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/cable-one-arm-lateral-bent-over/</loc>
		<lastmod>2026-05-05T15:58:01+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/cable-one-arm-lateral-bent-over.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/ez-barbell-standing-wrist-reverse-curl/</loc>
		<lastmod>2026-05-05T15:58:01+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/ez-barbell-standing-wrist-reverse-curl.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/chest-stretch-with-exercise-ball/</loc>
		<lastmod>2026-05-05T15:58:01+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/chest-stretch-with-exercise-ball.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/dumbbell-lying-one-arm-press-ii/</loc>
		<lastmod>2026-05-05T15:57:40+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/dumbbell-lying-one-arm-press-ii.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/weighted-chain-sumo-deadlift/</loc>
		<lastmod>2026-05-05T15:57:40+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/weighted-chain-sumo-deadlift.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/suspender-self-assisted-pull-up/</loc>
		<lastmod>2026-05-05T15:57:40+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/suspender-self-assisted-pull-up.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/sled-forward-angled-calf-raise/</loc>
		<lastmod>2026-05-05T15:57:40+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/sled-forward-angled-calf-raise.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/band-lying-hip-internal-rotatio/</loc>
		<lastmod>2026-05-05T15:57:40+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/band-lying-hip-internal-rotatio.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/bottle-weighted-side-bend/</loc>
		<lastmod>2026-05-05T15:57:40+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/bottle-weighted-side-bend.webp</image:loc>
		</image:image>
	</url>
	<url>
		<loc>https://liftmanual.com/elbow-to-knee-side-plank-crunch/</loc>
		<lastmod>2026-05-05T15:57:40+00:00</lastmod>
		<image:image>
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		<lastmod>2026-05-05T15:57:40+00:00</lastmod>
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		<image:image>
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		<loc>https://liftmanual.com/dumbbell-incline-two-front-raise-with-chest-support/</loc>
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		<image:image>
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		<image:image>
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		<image:image>
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		<lastmod>2026-05-05T15:57:14+00:00</lastmod>
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			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lying-upper-body-rotation.webp</image:loc>
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		<loc>https://liftmanual.com/ez-barbell-seated-triceps-extension/</loc>
		<lastmod>2026-05-05T15:57:14+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/ez-barbell-seated-triceps-extension.webp</image:loc>
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		<loc>https://liftmanual.com/long-lever-decline-sit-up/</loc>
		<lastmod>2026-05-05T15:57:14+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/long-lever-decline-sit-up.webp</image:loc>
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		<loc>https://liftmanual.com/bodyweight-b-stance-good-morning/</loc>
		<lastmod>2026-05-05T15:57:14+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/bodyweight-b-stance-good-morning.webp</image:loc>
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		<loc>https://liftmanual.com/feet-and-ankles-rotation-stretch/</loc>
		<lastmod>2026-05-05T15:57:14+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/feet-and-ankles-rotation-stretch.webp</image:loc>
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		<loc>https://liftmanual.com/standing-balance-outer-hip-stretch/</loc>
		<lastmod>2026-05-05T15:57:14+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/standing-balance-outer-hip-stretch.webp</image:loc>
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		<loc>https://liftmanual.com/hands-reversed-clasped-circular-toe-touch/</loc>
		<lastmod>2026-05-05T15:57:14+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/hands-reversed-clasped-circular-toe-touch.webp</image:loc>
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	<url>
		<loc>https://liftmanual.com/lying-leg-tuck-hip-twist-stretch/</loc>
		<lastmod>2026-05-05T15:57:14+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/lying-leg-tuck-hip-twist-stretch.webp</image:loc>
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	</url>
	<url>
		<loc>https://liftmanual.com/roll-front-shoulder-and-chest-lying-on-floor/</loc>
		<lastmod>2026-05-05T15:57:14+00:00</lastmod>
		<image:image>
			<image:loc>https://liftmanual.com/wp-content/uploads/2023/04/roll-front-shoulder-and-chest-lying-on-floor.webp</image:loc>
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