<?xml version="1.0" encoding="UTF-8"?><urlset xmlns="http://www.sitemaps.org/schemas/sitemap/0.9" xmlns:news="http://www.google.com/schemas/sitemap-news/0.9" xmlns:xhtml="http://www.w3.org/1999/xhtml" xmlns:image="http://www.google.com/schemas/sitemap-image/1.1" xmlns:video="http://www.google.com/schemas/sitemap-video/1.1"><url><loc>https://lifterly.com/</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/"/></url><url><loc>https://lifterly.com/about</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/about"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/about"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/about"/></url><url><loc>https://lifterly.com/acceptable-use-policy</loc><lastmod>2026-07-02T00:00:00.000Z</lastmod></url><url><loc>https://lifterly.com/contact</loc><lastmod>2026-10-18T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/contact"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/contact"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/contact"/></url><url><loc>https://lifterly.com/delete-account</loc><lastmod>2026-10-19T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/delete-account"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/delete-account"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/delete-account"/></url><url><loc>https://lifterly.com/disclaimer</loc><lastmod>2026-07-02T00:00:00.000Z</lastmod></url><url><loc>https://lifterly.com/end-user-license-agreement</loc><lastmod>2026-07-02T00:00:00.000Z</lastmod></url><url><loc>https://lifterly.com/exercises</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises"/></url><url><loc>https://lifterly.com/exercises/ab-crunch</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/ab-crunch"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/ab-crunch"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/ab-crunch"/></url><url><loc>https://lifterly.com/exercises/abdominal-air-bike-aka-bicycle</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/abdominal-air-bike-aka-bicycle"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/abdominal-air-bike-aka-bicycle"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/abdominal-air-bike-aka-bicycle"/></url><url><loc>https://lifterly.com/exercises/abdominal-pendulum</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/abdominal-pendulum"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/abdominal-pendulum"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/abdominal-pendulum"/></url><url><loc>https://lifterly.com/exercises/alternating-dumbbell-front-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/alternating-dumbbell-front-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/alternating-dumbbell-front-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/alternating-dumbbell-front-raise"/></url><url><loc>https://lifterly.com/exercises/alternating-dumbbell-lateral-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/alternating-dumbbell-lateral-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/alternating-dumbbell-lateral-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/alternating-dumbbell-lateral-raise"/></url><url><loc>https://lifterly.com/exercises/alternating-seated-dumbbell-side-bends</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/alternating-seated-dumbbell-side-bends"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/alternating-seated-dumbbell-side-bends"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/alternating-seated-dumbbell-side-bends"/></url><url><loc>https://lifterly.com/exercises/barbell-back-squat</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/barbell-back-squat"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/barbell-back-squat"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/barbell-back-squat"/></url><url><loc>https://lifterly.com/exercises/barbell-bench-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/barbell-bench-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/barbell-bench-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/barbell-bench-press"/></url><url><loc>https://lifterly.com/exercises/barbell-clean-and-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/barbell-clean-and-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/barbell-clean-and-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/barbell-clean-and-press"/></url><url><loc>https://lifterly.com/exercises/barbell-front-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/barbell-front-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/barbell-front-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/barbell-front-raise"/></url><url><loc>https://lifterly.com/exercises/barbell-hip-thrust</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/barbell-hip-thrust"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/barbell-hip-thrust"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/barbell-hip-thrust"/></url><url><loc>https://lifterly.com/exercises/barbell-lateral-lunge</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/barbell-lateral-lunge"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/barbell-lateral-lunge"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/barbell-lateral-lunge"/></url><url><loc>https://lifterly.com/exercises/barbell-lunge</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/barbell-lunge"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/barbell-lunge"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/barbell-lunge"/></url><url><loc>https://lifterly.com/exercises/barbell-overhead-front-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/barbell-overhead-front-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/barbell-overhead-front-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/barbell-overhead-front-raise"/></url><url><loc>https://lifterly.com/exercises/barbell-preacher-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/barbell-preacher-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/barbell-preacher-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/barbell-preacher-curl"/></url><url><loc>https://lifterly.com/exercises/barbell-pullover</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/barbell-pullover"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/barbell-pullover"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/barbell-pullover"/></url><url><loc>https://lifterly.com/exercises/barbell-shrug</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/barbell-shrug"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/barbell-shrug"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/barbell-shrug"/></url><url><loc>https://lifterly.com/exercises/barbell-sumo-squat</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/barbell-sumo-squat"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/barbell-sumo-squat"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/barbell-sumo-squat"/></url><url><loc>https://lifterly.com/exercises/barbell-upright-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/barbell-upright-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/barbell-upright-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/barbell-upright-row"/></url><url><loc>https://lifterly.com/exercises/behind-neck-lat-pull-down</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/behind-neck-lat-pull-down"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/behind-neck-lat-pull-down"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/behind-neck-lat-pull-down"/></url><url><loc>https://lifterly.com/exercises/behind-the-back-barbell-shrug</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/behind-the-back-barbell-shrug"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/behind-the-back-barbell-shrug"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/behind-the-back-barbell-shrug"/></url><url><loc>https://lifterly.com/exercises/behind-the-back-barbell-wrist-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/behind-the-back-barbell-wrist-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/behind-the-back-barbell-wrist-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/behind-the-back-barbell-wrist-curl"/></url><url><loc>https://lifterly.com/exercises/bench-dip</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/bench-dip"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/bench-dip"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/bench-dip"/></url><url><loc>https://lifterly.com/exercises/bent-over-dumbbell-reverse-fly</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/bent-over-dumbbell-reverse-fly"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/bent-over-dumbbell-reverse-fly"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/bent-over-dumbbell-reverse-fly"/></url><url><loc>https://lifterly.com/exercises/bent-over-dumbbell-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/bent-over-dumbbell-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/bent-over-dumbbell-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/bent-over-dumbbell-row"/></url><url><loc>https://lifterly.com/exercises/bent-over-dumbbell-tricep-kickback</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/bent-over-dumbbell-tricep-kickback"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/bent-over-dumbbell-tricep-kickback"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/bent-over-dumbbell-tricep-kickback"/></url><url><loc>https://lifterly.com/exercises/bent-over-low-pulley-rear-delt-fly</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/bent-over-low-pulley-rear-delt-fly"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/bent-over-low-pulley-rear-delt-fly"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/bent-over-low-pulley-rear-delt-fly"/></url><url><loc>https://lifterly.com/exercises/bent-over-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/bent-over-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/bent-over-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/bent-over-row"/></url><url><loc>https://lifterly.com/exercises/bodyweight-standing-calf-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/bodyweight-standing-calf-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/bodyweight-standing-calf-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/bodyweight-standing-calf-raise"/></url><url><loc>https://lifterly.com/exercises/box-jump</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/box-jump"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/box-jump"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/box-jump"/></url><url><loc>https://lifterly.com/exercises/box-squat</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/box-squat"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/box-squat"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/box-squat"/></url><url><loc>https://lifterly.com/exercises/cable-crunch</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/cable-crunch"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/cable-crunch"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/cable-crunch"/></url><url><loc>https://lifterly.com/exercises/cable-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/cable-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/cable-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/cable-curl"/></url><url><loc>https://lifterly.com/exercises/cable-external-rotation</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/cable-external-rotation"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/cable-external-rotation"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/cable-external-rotation"/></url><url><loc>https://lifterly.com/exercises/cable-face-pull</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/cable-face-pull"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/cable-face-pull"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/cable-face-pull"/></url><url><loc>https://lifterly.com/exercises/cable-front-raise-bilateral</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/cable-front-raise-bilateral"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/cable-front-raise-bilateral"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/cable-front-raise-bilateral"/></url><url><loc>https://lifterly.com/exercises/cable-hip-abduction</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/cable-hip-abduction"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/cable-hip-abduction"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/cable-hip-abduction"/></url><url><loc>https://lifterly.com/exercises/cable-hip-adduction</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/cable-hip-adduction"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/cable-hip-adduction"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/cable-hip-adduction"/></url><url><loc>https://lifterly.com/exercises/cable-lateral-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/cable-lateral-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/cable-lateral-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/cable-lateral-raise"/></url><url><loc>https://lifterly.com/exercises/cable-tricep-extension-with-v-bar</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/cable-tricep-extension-with-v-bar"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/cable-tricep-extension-with-v-bar"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/cable-tricep-extension-with-v-bar"/></url><url><loc>https://lifterly.com/exercises/cable-tricep-kickback</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/cable-tricep-kickback"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/cable-tricep-kickback"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/cable-tricep-kickback"/></url><url><loc>https://lifterly.com/exercises/cable-upright-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/cable-upright-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/cable-upright-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/cable-upright-row"/></url><url><loc>https://lifterly.com/exercises/chest-dip</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/chest-dip"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/chest-dip"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/chest-dip"/></url><url><loc>https://lifterly.com/exercises/chin-up</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/chin-up"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/chin-up"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/chin-up"/></url><url><loc>https://lifterly.com/exercises/clean-and-jerk</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/clean-and-jerk"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/clean-and-jerk"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/clean-and-jerk"/></url><url><loc>https://lifterly.com/exercises/close-grip-bench-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/close-grip-bench-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/close-grip-bench-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/close-grip-bench-press"/></url><url><loc>https://lifterly.com/exercises/close-grip-dumbbell-press-aka-crush-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/close-grip-dumbbell-press-aka-crush-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/close-grip-dumbbell-press-aka-crush-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/close-grip-dumbbell-press-aka-crush-press"/></url><url><loc>https://lifterly.com/exercises/close-grip-lat-pull-down</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/close-grip-lat-pull-down"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/close-grip-lat-pull-down"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/close-grip-lat-pull-down"/></url><url><loc>https://lifterly.com/exercises/close-grip-pull-up</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/close-grip-pull-up"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/close-grip-pull-up"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/close-grip-pull-up"/></url><url><loc>https://lifterly.com/exercises/close-grip-push-up</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/close-grip-push-up"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/close-grip-push-up"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/close-grip-push-up"/></url><url><loc>https://lifterly.com/exercises/concentration-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/concentration-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/concentration-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/concentration-curl"/></url><url><loc>https://lifterly.com/exercises/conventional-deadlift</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/conventional-deadlift"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/conventional-deadlift"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/conventional-deadlift"/></url><url><loc>https://lifterly.com/exercises/decline-bench-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/decline-bench-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/decline-bench-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/decline-bench-press"/></url><url><loc>https://lifterly.com/exercises/decline-dumbbell-bench-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/decline-dumbbell-bench-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/decline-dumbbell-bench-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/decline-dumbbell-bench-press"/></url><url><loc>https://lifterly.com/exercises/decline-dumbbell-flys</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/decline-dumbbell-flys"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/decline-dumbbell-flys"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/decline-dumbbell-flys"/></url><url><loc>https://lifterly.com/exercises/decline-push-up-feet-on-bench</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/decline-push-up-feet-on-bench"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/decline-push-up-feet-on-bench"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/decline-push-up-feet-on-bench"/></url><url><loc>https://lifterly.com/exercises/decline-smith-machine-bench-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/decline-smith-machine-bench-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/decline-smith-machine-bench-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/decline-smith-machine-bench-press"/></url><url><loc>https://lifterly.com/exercises/double-jump-jump-rope</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/double-jump-jump-rope"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/double-jump-jump-rope"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/double-jump-jump-rope"/></url><url><loc>https://lifterly.com/exercises/double-kettlebell-single-leg-deadlift</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/double-kettlebell-single-leg-deadlift"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/double-kettlebell-single-leg-deadlift"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/double-kettlebell-single-leg-deadlift"/></url><url><loc>https://lifterly.com/exercises/dumbbell-bench-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-bench-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-bench-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-bench-press"/></url><url><loc>https://lifterly.com/exercises/dumbbell-deadlift</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-deadlift"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-deadlift"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-deadlift"/></url><url><loc>https://lifterly.com/exercises/dumbbell-flys</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-flys"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-flys"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-flys"/></url><url><loc>https://lifterly.com/exercises/dumbbell-goblet-squat</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-goblet-squat"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-goblet-squat"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-goblet-squat"/></url><url><loc>https://lifterly.com/exercises/dumbbell-hammer-preacher-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-hammer-preacher-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-hammer-preacher-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-hammer-preacher-curl"/></url><url><loc>https://lifterly.com/exercises/dumbbell-lateral-lunge</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-lateral-lunge"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-lateral-lunge"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-lateral-lunge"/></url><url><loc>https://lifterly.com/exercises/dumbbell-lateral-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-lateral-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-lateral-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-lateral-raise"/></url><url><loc>https://lifterly.com/exercises/dumbbell-lunge</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-lunge"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-lunge"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-lunge"/></url><url><loc>https://lifterly.com/exercises/dumbbell-preacher-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-preacher-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-preacher-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-preacher-curl"/></url><url><loc>https://lifterly.com/exercises/dumbbell-pullover</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-pullover"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-pullover"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-pullover"/></url><url><loc>https://lifterly.com/exercises/dumbbell-shrug</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-shrug"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-shrug"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-shrug"/></url><url><loc>https://lifterly.com/exercises/dumbbell-side-bends</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-side-bends"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-side-bends"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-side-bends"/></url><url><loc>https://lifterly.com/exercises/dumbbell-squat</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-squat"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-squat"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-squat"/></url><url><loc>https://lifterly.com/exercises/dumbbell-step-up</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-step-up"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-step-up"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-step-up"/></url><url><loc>https://lifterly.com/exercises/dumbbell-stiff-leg-deadlift</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-stiff-leg-deadlift"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-stiff-leg-deadlift"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-stiff-leg-deadlift"/></url><url><loc>https://lifterly.com/exercises/dumbbell-upright-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-upright-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-upright-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-upright-row"/></url><url><loc>https://lifterly.com/exercises/dumbbell-wrist-curl-over-bench</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-wrist-curl-over-bench"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-wrist-curl-over-bench"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-wrist-curl-over-bench"/></url><url><loc>https://lifterly.com/exercises/ez-bar-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/ez-bar-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/ez-bar-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/ez-bar-curl"/></url><url><loc>https://lifterly.com/exercises/ez-bar-preacher-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/ez-bar-preacher-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/ez-bar-preacher-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/ez-bar-preacher-curl"/></url><url><loc>https://lifterly.com/exercises/ez-bar-skullcrusher</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/ez-bar-skullcrusher"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/ez-bar-skullcrusher"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/ez-bar-skullcrusher"/></url><url><loc>https://lifterly.com/exercises/french-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/french-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/french-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/french-press"/></url><url><loc>https://lifterly.com/exercises/frog-squat</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/frog-squat"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/frog-squat"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/frog-squat"/></url><url><loc>https://lifterly.com/exercises/front-squat</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/front-squat"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/front-squat"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/front-squat"/></url><url><loc>https://lifterly.com/exercises/good-mornings</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/good-mornings"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/good-mornings"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/good-mornings"/></url><url><loc>https://lifterly.com/exercises/half-kneeling-cable-chop</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/half-kneeling-cable-chop"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/half-kneeling-cable-chop"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/half-kneeling-cable-chop"/></url><url><loc>https://lifterly.com/exercises/half-kneeling-landmine-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/half-kneeling-landmine-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/half-kneeling-landmine-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/half-kneeling-landmine-press"/></url><url><loc>https://lifterly.com/exercises/hang-clean</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/hang-clean"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/hang-clean"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/hang-clean"/></url><url><loc>https://lifterly.com/exercises/hanging-knee-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/hanging-knee-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/hanging-knee-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/hanging-knee-raise"/></url><url><loc>https://lifterly.com/exercises/hanging-knee-raise-with-twist</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/hanging-knee-raise-with-twist"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/hanging-knee-raise-with-twist"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/hanging-knee-raise-with-twist"/></url><url><loc>https://lifterly.com/exercises/hanging-leg-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/hanging-leg-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/hanging-leg-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/hanging-leg-raise"/></url><url><loc>https://lifterly.com/exercises/high-pull</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/high-pull"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/high-pull"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/high-pull"/></url><url><loc>https://lifterly.com/exercises/high-pulley-overhead-tricep-extension-rope-extension</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/high-pulley-overhead-tricep-extension-rope-extension"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/high-pulley-overhead-tricep-extension-rope-extension"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/high-pulley-overhead-tricep-extension-rope-extension"/></url><url><loc>https://lifterly.com/exercises/hip-abduction-machine</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/hip-abduction-machine"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/hip-abduction-machine"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/hip-abduction-machine"/></url><url><loc>https://lifterly.com/exercises/hip-adduction-machine</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/hip-adduction-machine"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/hip-adduction-machine"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/hip-adduction-machine"/></url><url><loc>https://lifterly.com/exercises/hyperextension</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/hyperextension"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/hyperextension"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/hyperextension"/></url><url><loc>https://lifterly.com/exercises/incline-bench-barbell-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/incline-bench-barbell-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/incline-bench-barbell-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/incline-bench-barbell-row"/></url><url><loc>https://lifterly.com/exercises/incline-bench-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/incline-bench-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/incline-bench-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/incline-bench-press"/></url><url><loc>https://lifterly.com/exercises/incline-cable-flys</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/incline-cable-flys"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/incline-cable-flys"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/incline-cable-flys"/></url><url><loc>https://lifterly.com/exercises/incline-close-grip-bench-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/incline-close-grip-bench-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/incline-close-grip-bench-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/incline-close-grip-bench-press"/></url><url><loc>https://lifterly.com/exercises/incline-dumbbell-bench-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/incline-dumbbell-bench-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/incline-dumbbell-bench-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/incline-dumbbell-bench-press"/></url><url><loc>https://lifterly.com/exercises/incline-dumbbell-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/incline-dumbbell-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/incline-dumbbell-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/incline-dumbbell-curl"/></url><url><loc>https://lifterly.com/exercises/incline-dumbbell-flys</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/incline-dumbbell-flys"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/incline-dumbbell-flys"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/incline-dumbbell-flys"/></url><url><loc>https://lifterly.com/exercises/incline-hammer-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/incline-hammer-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/incline-hammer-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/incline-hammer-curl"/></url><url><loc>https://lifterly.com/exercises/incline-push-ups</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/incline-push-ups"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/incline-push-ups"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/incline-push-ups"/></url><url><loc>https://lifterly.com/exercises/jump-rope</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/jump-rope"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/jump-rope"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/jump-rope"/></url><url><loc>https://lifterly.com/exercises/kettlebell-goblet-squat</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/kettlebell-goblet-squat"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/kettlebell-goblet-squat"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/kettlebell-goblet-squat"/></url><url><loc>https://lifterly.com/exercises/kettlebell-lateral-lunge</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/kettlebell-lateral-lunge"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/kettlebell-lateral-lunge"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/kettlebell-lateral-lunge"/></url><url><loc>https://lifterly.com/exercises/kettlebell-lateral-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/kettlebell-lateral-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/kettlebell-lateral-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/kettlebell-lateral-raise"/></url><url><loc>https://lifterly.com/exercises/kettlebell-swing</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/kettlebell-swing"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/kettlebell-swing"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/kettlebell-swing"/></url><url><loc>https://lifterly.com/exercises/knee-push-up</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/knee-push-up"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/knee-push-up"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/knee-push-up"/></url><url><loc>https://lifterly.com/exercises/landmine-lateral-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/landmine-lateral-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/landmine-lateral-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/landmine-lateral-raise"/></url><url><loc>https://lifterly.com/exercises/landmine-rdl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/landmine-rdl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/landmine-rdl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/landmine-rdl"/></url><url><loc>https://lifterly.com/exercises/landmine-rotation</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/landmine-rotation"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/landmine-rotation"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/landmine-rotation"/></url><url><loc>https://lifterly.com/exercises/landmine-thruster</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/landmine-thruster"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/landmine-thruster"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/landmine-thruster"/></url><url><loc>https://lifterly.com/exercises/lat-pull-down</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/lat-pull-down"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/lat-pull-down"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/lat-pull-down"/></url><url><loc>https://lifterly.com/exercises/leg-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/leg-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/leg-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/leg-curl"/></url><url><loc>https://lifterly.com/exercises/leg-extension</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/leg-extension"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/leg-extension"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/leg-extension"/></url><url><loc>https://lifterly.com/exercises/leg-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/leg-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/leg-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/leg-press"/></url><url><loc>https://lifterly.com/exercises/lower-abdominal-hip-roll</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/lower-abdominal-hip-roll"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/lower-abdominal-hip-roll"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/lower-abdominal-hip-roll"/></url><url><loc>https://lifterly.com/exercises/lying-alternate-heel-touches</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/lying-alternate-heel-touches"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/lying-alternate-heel-touches"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/lying-alternate-heel-touches"/></url><url><loc>https://lifterly.com/exercises/lying-alternating-knee-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/lying-alternating-knee-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/lying-alternating-knee-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/lying-alternating-knee-raise"/></url><url><loc>https://lifterly.com/exercises/lying-barbell-tricep-extension-skull-crusher</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/lying-barbell-tricep-extension-skull-crusher"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/lying-barbell-tricep-extension-skull-crusher"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/lying-barbell-tricep-extension-skull-crusher"/></url><url><loc>https://lifterly.com/exercises/lying-dumbbell-extension</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/lying-dumbbell-extension"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/lying-dumbbell-extension"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/lying-dumbbell-extension"/></url><url><loc>https://lifterly.com/exercises/lying-dumbbell-extension-single-dumbbell</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/lying-dumbbell-extension-single-dumbbell"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/lying-dumbbell-extension-single-dumbbell"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/lying-dumbbell-extension-single-dumbbell"/></url><url><loc>https://lifterly.com/exercises/lying-dumbbell-front-raise-on-incline-bench</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/lying-dumbbell-front-raise-on-incline-bench"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/lying-dumbbell-front-raise-on-incline-bench"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/lying-dumbbell-front-raise-on-incline-bench"/></url><url><loc>https://lifterly.com/exercises/lying-floor-knee-tuck</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/lying-floor-knee-tuck"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/lying-floor-knee-tuck"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/lying-floor-knee-tuck"/></url><url><loc>https://lifterly.com/exercises/lying-floor-leg-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/lying-floor-leg-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/lying-floor-leg-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/lying-floor-leg-raise"/></url><url><loc>https://lifterly.com/exercises/machine-bicep-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/machine-bicep-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/machine-bicep-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/machine-bicep-curl"/></url><url><loc>https://lifterly.com/exercises/machine-hack-squat</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/machine-hack-squat"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/machine-hack-squat"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/machine-hack-squat"/></url><url><loc>https://lifterly.com/exercises/machine-lateral-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/machine-lateral-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/machine-lateral-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/machine-lateral-raise"/></url><url><loc>https://lifterly.com/exercises/machine-reverse-fly</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/machine-reverse-fly"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/machine-reverse-fly"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/machine-reverse-fly"/></url><url><loc>https://lifterly.com/exercises/machine-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/machine-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/machine-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/machine-row"/></url><url><loc>https://lifterly.com/exercises/machine-shoulder-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/machine-shoulder-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/machine-shoulder-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/machine-shoulder-press"/></url><url><loc>https://lifterly.com/exercises/machine-tricep-extension</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/machine-tricep-extension"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/machine-tricep-extension"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/machine-tricep-extension"/></url><url><loc>https://lifterly.com/exercises/military-overhead-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/military-overhead-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/military-overhead-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/military-overhead-press"/></url><url><loc>https://lifterly.com/exercises/muscle-clean</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/muscle-clean"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/muscle-clean"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/muscle-clean"/></url><url><loc>https://lifterly.com/exercises/muscle-up</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/muscle-up"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/muscle-up"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/muscle-up"/></url><url><loc>https://lifterly.com/exercises/neutral-grip-chest-supported-dumbbell-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/neutral-grip-chest-supported-dumbbell-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/neutral-grip-chest-supported-dumbbell-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/neutral-grip-chest-supported-dumbbell-row"/></url><url><loc>https://lifterly.com/exercises/one-arm-cable-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/one-arm-cable-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/one-arm-cable-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/one-arm-cable-curl"/></url><url><loc>https://lifterly.com/exercises/one-arm-cable-front-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/one-arm-cable-front-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/one-arm-cable-front-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/one-arm-cable-front-raise"/></url><url><loc>https://lifterly.com/exercises/one-arm-dumbbell-lateral-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/one-arm-dumbbell-lateral-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/one-arm-dumbbell-lateral-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/one-arm-dumbbell-lateral-raise"/></url><url><loc>https://lifterly.com/exercises/one-arm-seated-cable-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/one-arm-seated-cable-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/one-arm-seated-cable-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/one-arm-seated-cable-row"/></url><url><loc>https://lifterly.com/exercises/one-leg-dumbbell-squat-aka-dumbbell-bulgarian-split-squat</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/one-leg-dumbbell-squat-aka-dumbbell-bulgarian-split-squat"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/one-leg-dumbbell-squat-aka-dumbbell-bulgarian-split-squat"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/one-leg-dumbbell-squat-aka-dumbbell-bulgarian-split-squat"/></url><url><loc>https://lifterly.com/exercises/overhead-front-raise-with-weight-plate</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/overhead-front-raise-with-weight-plate"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/overhead-front-raise-with-weight-plate"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/overhead-front-raise-with-weight-plate"/></url><url><loc>https://lifterly.com/exercises/overhead-squat</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/overhead-squat"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/overhead-squat"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/overhead-squat"/></url><url><loc>https://lifterly.com/exercises/paused-barbell-bench-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/paused-barbell-bench-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/paused-barbell-bench-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/paused-barbell-bench-press"/></url><url><loc>https://lifterly.com/exercises/paused-push-up</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/paused-push-up"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/paused-push-up"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/paused-push-up"/></url><url><loc>https://lifterly.com/exercises/pec-deck</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/pec-deck"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/pec-deck"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/pec-deck"/></url><url><loc>https://lifterly.com/exercises/pendlay-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/pendlay-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/pendlay-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/pendlay-row"/></url><url><loc>https://lifterly.com/exercises/plank</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/plank"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/plank"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/plank"/></url><url><loc>https://lifterly.com/exercises/plyometric-push-up</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/plyometric-push-up"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/plyometric-push-up"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/plyometric-push-up"/></url><url><loc>https://lifterly.com/exercises/power-clean</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/power-clean"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/power-clean"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/power-clean"/></url><url><loc>https://lifterly.com/exercises/power-jerk</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/power-jerk"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/power-jerk"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/power-jerk"/></url><url><loc>https://lifterly.com/exercises/power-snatch</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/power-snatch"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/power-snatch"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/power-snatch"/></url><url><loc>https://lifterly.com/exercises/prone-incline-hammer-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/prone-incline-hammer-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/prone-incline-hammer-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/prone-incline-hammer-curl"/></url><url><loc>https://lifterly.com/exercises/pull-up</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/pull-up"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/pull-up"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/pull-up"/></url><url><loc>https://lifterly.com/exercises/push-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/push-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/push-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/push-press"/></url><url><loc>https://lifterly.com/exercises/push-up</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/push-up"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/push-up"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/push-up"/></url><url><loc>https://lifterly.com/exercises/resistance-band-assisted-pull-up-from-foot</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/resistance-band-assisted-pull-up-from-foot"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/resistance-band-assisted-pull-up-from-foot"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/resistance-band-assisted-pull-up-from-foot"/></url><url><loc>https://lifterly.com/exercises/reverse-grip-barbell-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/reverse-grip-barbell-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/reverse-grip-barbell-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/reverse-grip-barbell-curl"/></url><url><loc>https://lifterly.com/exercises/reverse-grip-barbell-wrist-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/reverse-grip-barbell-wrist-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/reverse-grip-barbell-wrist-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/reverse-grip-barbell-wrist-curl"/></url><url><loc>https://lifterly.com/exercises/reverse-grip-bent-over-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/reverse-grip-bent-over-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/reverse-grip-bent-over-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/reverse-grip-bent-over-row"/></url><url><loc>https://lifterly.com/exercises/reverse-grip-cable-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/reverse-grip-cable-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/reverse-grip-cable-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/reverse-grip-cable-curl"/></url><url><loc>https://lifterly.com/exercises/reverse-grip-concentration-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/reverse-grip-concentration-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/reverse-grip-concentration-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/reverse-grip-concentration-curl"/></url><url><loc>https://lifterly.com/exercises/reverse-grip-dumbbell-preacher-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/reverse-grip-dumbbell-preacher-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/reverse-grip-dumbbell-preacher-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/reverse-grip-dumbbell-preacher-curl"/></url><url><loc>https://lifterly.com/exercises/reverse-grip-dumbbell-wrist-curl-over-bench</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/reverse-grip-dumbbell-wrist-curl-over-bench"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/reverse-grip-dumbbell-wrist-curl-over-bench"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/reverse-grip-dumbbell-wrist-curl-over-bench"/></url><url><loc>https://lifterly.com/exercises/reverse-grip-incline-bench-barbell-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/reverse-grip-incline-bench-barbell-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/reverse-grip-incline-bench-barbell-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/reverse-grip-incline-bench-barbell-row"/></url><url><loc>https://lifterly.com/exercises/reverse-grip-lat-pull-down-underhand</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/reverse-grip-lat-pull-down-underhand"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/reverse-grip-lat-pull-down-underhand"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/reverse-grip-lat-pull-down-underhand"/></url><url><loc>https://lifterly.com/exercises/roman-chair-leg-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/roman-chair-leg-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/roman-chair-leg-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/roman-chair-leg-raise"/></url><url><loc>https://lifterly.com/exercises/rope-tricep-extension</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/rope-tricep-extension"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/rope-tricep-extension"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/rope-tricep-extension"/></url><url><loc>https://lifterly.com/exercises/rotating-mountain-climber</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/rotating-mountain-climber"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/rotating-mountain-climber"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/rotating-mountain-climber"/></url><url><loc>https://lifterly.com/exercises/russian-twist</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/russian-twist"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/russian-twist"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/russian-twist"/></url><url><loc>https://lifterly.com/exercises/seated-alternating-dumbbell-front-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-alternating-dumbbell-front-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-alternating-dumbbell-front-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-alternating-dumbbell-front-raise"/></url><url><loc>https://lifterly.com/exercises/seated-arnold-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-arnold-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-arnold-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-arnold-press"/></url><url><loc>https://lifterly.com/exercises/seated-barbell-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-barbell-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-barbell-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-barbell-curl"/></url><url><loc>https://lifterly.com/exercises/seated-barbell-shoulder-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-barbell-shoulder-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-barbell-shoulder-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-barbell-shoulder-press"/></url><url><loc>https://lifterly.com/exercises/seated-barbell-wrist-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-barbell-wrist-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-barbell-wrist-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-barbell-wrist-curl"/></url><url><loc>https://lifterly.com/exercises/seated-bent-over-dumbbell-reverse-fly</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-bent-over-dumbbell-reverse-fly"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-bent-over-dumbbell-reverse-fly"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-bent-over-dumbbell-reverse-fly"/></url><url><loc>https://lifterly.com/exercises/seated-bradford-press-aka-seated-rocky-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-bradford-press-aka-seated-rocky-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-bradford-press-aka-seated-rocky-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-bradford-press-aka-seated-rocky-press"/></url><url><loc>https://lifterly.com/exercises/seated-cable-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-cable-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-cable-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-cable-row"/></url><url><loc>https://lifterly.com/exercises/seated-calf-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-calf-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-calf-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-calf-raise"/></url><url><loc>https://lifterly.com/exercises/seated-dumbbell-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-dumbbell-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-dumbbell-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-dumbbell-curl"/></url><url><loc>https://lifterly.com/exercises/seated-dumbbell-front-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-dumbbell-front-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-dumbbell-front-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-dumbbell-front-raise"/></url><url><loc>https://lifterly.com/exercises/seated-dumbbell-lateral-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-dumbbell-lateral-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-dumbbell-lateral-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-dumbbell-lateral-raise"/></url><url><loc>https://lifterly.com/exercises/seated-dumbbell-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-dumbbell-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-dumbbell-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-dumbbell-press"/></url><url><loc>https://lifterly.com/exercises/seated-dumbbell-shrug</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-dumbbell-shrug"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-dumbbell-shrug"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-dumbbell-shrug"/></url><url><loc>https://lifterly.com/exercises/seated-dumbbell-tricep-extension</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-dumbbell-tricep-extension"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-dumbbell-tricep-extension"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-dumbbell-tricep-extension"/></url><url><loc>https://lifterly.com/exercises/seated-hammer-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-hammer-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-hammer-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-hammer-curl"/></url><url><loc>https://lifterly.com/exercises/seated-leg-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-leg-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-leg-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-leg-curl"/></url><url><loc>https://lifterly.com/exercises/seated-neutral-grip-dumbbell-wrist-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-neutral-grip-dumbbell-wrist-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-neutral-grip-dumbbell-wrist-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-neutral-grip-dumbbell-wrist-curl"/></url><url><loc>https://lifterly.com/exercises/serrano-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/serrano-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/serrano-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/serrano-press"/></url><url><loc>https://lifterly.com/exercises/shotgun-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/shotgun-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/shotgun-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/shotgun-row"/></url><url><loc>https://lifterly.com/exercises/shoulder-taps</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/shoulder-taps"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/shoulder-taps"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/shoulder-taps"/></url><url><loc>https://lifterly.com/exercises/shoulder-to-shoulder-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/shoulder-to-shoulder-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/shoulder-to-shoulder-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/shoulder-to-shoulder-press"/></url><url><loc>https://lifterly.com/exercises/side-crunch-aka-oblique-crunch</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/side-crunch-aka-oblique-crunch"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/side-crunch-aka-oblique-crunch"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/side-crunch-aka-oblique-crunch"/></url><url><loc>https://lifterly.com/exercises/side-plank</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/side-plank"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/side-plank"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/side-plank"/></url><url><loc>https://lifterly.com/exercises/side-plank-with-hip-dip</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/side-plank-with-hip-dip"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/side-plank-with-hip-dip"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/side-plank-with-hip-dip"/></url><url><loc>https://lifterly.com/exercises/single-arm-cable-lateral-raise-crossbody</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/single-arm-cable-lateral-raise-crossbody"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/single-arm-cable-lateral-raise-crossbody"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/single-arm-cable-lateral-raise-crossbody"/></url><url><loc>https://lifterly.com/exercises/single-arm-landmine-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/single-arm-landmine-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/single-arm-landmine-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/single-arm-landmine-press"/></url><url><loc>https://lifterly.com/exercises/sit-up</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/sit-up"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/sit-up"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/sit-up"/></url><url><loc>https://lifterly.com/exercises/sled-push</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/sled-push"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/sled-push"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/sled-push"/></url><url><loc>https://lifterly.com/exercises/smith-machine-bench-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/smith-machine-bench-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/smith-machine-bench-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/smith-machine-bench-press"/></url><url><loc>https://lifterly.com/exercises/smith-machine-calf-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/smith-machine-calf-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/smith-machine-calf-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/smith-machine-calf-raise"/></url><url><loc>https://lifterly.com/exercises/smith-machine-incline-bench-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/smith-machine-incline-bench-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/smith-machine-incline-bench-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/smith-machine-incline-bench-press"/></url><url><loc>https://lifterly.com/exercises/smith-machine-lunge</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/smith-machine-lunge"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/smith-machine-lunge"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/smith-machine-lunge"/></url><url><loc>https://lifterly.com/exercises/smith-machine-shoulder-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/smith-machine-shoulder-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/smith-machine-shoulder-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/smith-machine-shoulder-press"/></url><url><loc>https://lifterly.com/exercises/snatch</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/snatch"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/snatch"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/snatch"/></url><url><loc>https://lifterly.com/exercises/spider-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/spider-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/spider-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/spider-curl"/></url><url><loc>https://lifterly.com/exercises/standing-arnold-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-arnold-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-arnold-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-arnold-press"/></url><url><loc>https://lifterly.com/exercises/standing-barbell-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-barbell-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-barbell-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-barbell-curl"/></url><url><loc>https://lifterly.com/exercises/standing-bradford-press-rocky-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-bradford-press-rocky-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-bradford-press-rocky-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-bradford-press-rocky-press"/></url><url><loc>https://lifterly.com/exercises/standing-cable-fly</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-cable-fly"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-cable-fly"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-cable-fly"/></url><url><loc>https://lifterly.com/exercises/standing-cable-hamstring-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-cable-hamstring-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-cable-hamstring-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-cable-hamstring-curl"/></url><url><loc>https://lifterly.com/exercises/standing-cable-reverse-fly</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-cable-reverse-fly"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-cable-reverse-fly"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-cable-reverse-fly"/></url><url><loc>https://lifterly.com/exercises/standing-dumbbell-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-dumbbell-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-dumbbell-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-dumbbell-curl"/></url><url><loc>https://lifterly.com/exercises/standing-dumbbell-front-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-dumbbell-front-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-dumbbell-front-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-dumbbell-front-raise"/></url><url><loc>https://lifterly.com/exercises/standing-dumbbell-reverse-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-dumbbell-reverse-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-dumbbell-reverse-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-dumbbell-reverse-curl"/></url><url><loc>https://lifterly.com/exercises/standing-dumbbell-shoulder-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-dumbbell-shoulder-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-dumbbell-shoulder-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-dumbbell-shoulder-press"/></url><url><loc>https://lifterly.com/exercises/standing-glute-kickback</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-glute-kickback"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-glute-kickback"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-glute-kickback"/></url><url><loc>https://lifterly.com/exercises/standing-hammer-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-hammer-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-hammer-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-hammer-curl"/></url><url><loc>https://lifterly.com/exercises/standing-high-pulley-cable-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-high-pulley-cable-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-high-pulley-cable-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-high-pulley-cable-curl"/></url><url><loc>https://lifterly.com/exercises/standing-low-to-high-cable-fly</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-low-to-high-cable-fly"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-low-to-high-cable-fly"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-low-to-high-cable-fly"/></url><url><loc>https://lifterly.com/exercises/standing-machine-calf-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-machine-calf-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-machine-calf-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-machine-calf-raise"/></url><url><loc>https://lifterly.com/exercises/standing-overhead-ez-bar-tricep-extension</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-overhead-ez-bar-tricep-extension"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-overhead-ez-bar-tricep-extension"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-overhead-ez-bar-tricep-extension"/></url><url><loc>https://lifterly.com/exercises/standing-overhead-medicine-ball-slam</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-overhead-medicine-ball-slam"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-overhead-medicine-ball-slam"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-overhead-medicine-ball-slam"/></url><url><loc>https://lifterly.com/exercises/stiff-leg-deadlift</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/stiff-leg-deadlift"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/stiff-leg-deadlift"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/stiff-leg-deadlift"/></url><url><loc>https://lifterly.com/exercises/straight-arm-lat-pull-down</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/straight-arm-lat-pull-down"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/straight-arm-lat-pull-down"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/straight-arm-lat-pull-down"/></url><url><loc>https://lifterly.com/exercises/straight-bar-tricep-extension</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/straight-bar-tricep-extension"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/straight-bar-tricep-extension"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/straight-bar-tricep-extension"/></url><url><loc>https://lifterly.com/exercises/straight-leg-toe-touch-floor-toe-reach</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/straight-leg-toe-touch-floor-toe-reach"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/straight-leg-toe-touch-floor-toe-reach"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/straight-leg-toe-touch-floor-toe-reach"/></url><url><loc>https://lifterly.com/exercises/sumo-deadlift</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/sumo-deadlift"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/sumo-deadlift"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/sumo-deadlift"/></url><url><loc>https://lifterly.com/exercises/superman</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/superman"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/superman"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/superman"/></url><url><loc>https://lifterly.com/exercises/t-bar-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/t-bar-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/t-bar-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/t-bar-row"/></url><url><loc>https://lifterly.com/exercises/t-push-up</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/t-push-up"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/t-push-up"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/t-push-up"/></url><url><loc>https://lifterly.com/exercises/tricep-dip</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/tricep-dip"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/tricep-dip"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/tricep-dip"/></url><url><loc>https://lifterly.com/exercises/twisting-cable-crunch</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/twisting-cable-crunch"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/twisting-cable-crunch"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/twisting-cable-crunch"/></url><url><loc>https://lifterly.com/exercises/two-arm-standing-dumbbell-extension</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/two-arm-standing-dumbbell-extension"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/two-arm-standing-dumbbell-extension"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/two-arm-standing-dumbbell-extension"/></url><url><loc>https://lifterly.com/exercises/v-bar-pull-down</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/v-bar-pull-down"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/v-bar-pull-down"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/v-bar-pull-down"/></url><url><loc>https://lifterly.com/exercises/weight-plate-front-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/weight-plate-front-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/weight-plate-front-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/weight-plate-front-raise"/></url><url><loc>https://lifterly.com/exercises/wide-grip-lat-pull-down</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/wide-grip-lat-pull-down"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/wide-grip-lat-pull-down"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/wide-grip-lat-pull-down"/></url><url><loc>https://lifterly.com/exercises/wide-grip-pull-up</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/wide-grip-pull-up"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/wide-grip-pull-up"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/wide-grip-pull-up"/></url><url><loc>https://lifterly.com/exercises/wide-grip-upright-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/wide-grip-upright-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/wide-grip-upright-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/wide-grip-upright-row"/></url><url><loc>https://lifterly.com/exercises/wood-chop</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/wood-chop"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/wood-chop"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/wood-chop"/></url><url><loc>https://lifterly.com/fr</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/"/></url><url><loc>https://lifterly.com/fr/about</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/about"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/about"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/about"/></url><url><loc>https://lifterly.com/fr/contact</loc><lastmod>2026-10-18T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/contact"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/contact"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/contact"/></url><url><loc>https://lifterly.com/fr/delete-account</loc><lastmod>2026-10-19T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/delete-account"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/delete-account"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/delete-account"/></url><url><loc>https://lifterly.com/fr/exercises</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises"/></url><url><loc>https://lifterly.com/fr/exercises/ab-crunch</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/ab-crunch"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/ab-crunch"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/ab-crunch"/></url><url><loc>https://lifterly.com/fr/exercises/abdominal-air-bike-aka-bicycle</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/abdominal-air-bike-aka-bicycle"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/abdominal-air-bike-aka-bicycle"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/abdominal-air-bike-aka-bicycle"/></url><url><loc>https://lifterly.com/fr/exercises/abdominal-pendulum</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/abdominal-pendulum"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/abdominal-pendulum"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/abdominal-pendulum"/></url><url><loc>https://lifterly.com/fr/exercises/alternating-dumbbell-front-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/alternating-dumbbell-front-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/alternating-dumbbell-front-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/alternating-dumbbell-front-raise"/></url><url><loc>https://lifterly.com/fr/exercises/alternating-dumbbell-lateral-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/alternating-dumbbell-lateral-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/alternating-dumbbell-lateral-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/alternating-dumbbell-lateral-raise"/></url><url><loc>https://lifterly.com/fr/exercises/alternating-seated-dumbbell-side-bends</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/alternating-seated-dumbbell-side-bends"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/alternating-seated-dumbbell-side-bends"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/alternating-seated-dumbbell-side-bends"/></url><url><loc>https://lifterly.com/fr/exercises/barbell-back-squat</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/barbell-back-squat"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/barbell-back-squat"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/barbell-back-squat"/></url><url><loc>https://lifterly.com/fr/exercises/barbell-bench-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/barbell-bench-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/barbell-bench-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/barbell-bench-press"/></url><url><loc>https://lifterly.com/fr/exercises/barbell-clean-and-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/barbell-clean-and-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/barbell-clean-and-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/barbell-clean-and-press"/></url><url><loc>https://lifterly.com/fr/exercises/barbell-front-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/barbell-front-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/barbell-front-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/barbell-front-raise"/></url><url><loc>https://lifterly.com/fr/exercises/barbell-hip-thrust</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/barbell-hip-thrust"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/barbell-hip-thrust"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/barbell-hip-thrust"/></url><url><loc>https://lifterly.com/fr/exercises/barbell-lateral-lunge</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/barbell-lateral-lunge"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/barbell-lateral-lunge"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/barbell-lateral-lunge"/></url><url><loc>https://lifterly.com/fr/exercises/barbell-lunge</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/barbell-lunge"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/barbell-lunge"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/barbell-lunge"/></url><url><loc>https://lifterly.com/fr/exercises/barbell-overhead-front-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/barbell-overhead-front-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/barbell-overhead-front-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/barbell-overhead-front-raise"/></url><url><loc>https://lifterly.com/fr/exercises/barbell-preacher-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/barbell-preacher-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/barbell-preacher-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/barbell-preacher-curl"/></url><url><loc>https://lifterly.com/fr/exercises/barbell-pullover</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/barbell-pullover"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/barbell-pullover"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/barbell-pullover"/></url><url><loc>https://lifterly.com/fr/exercises/barbell-shrug</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/barbell-shrug"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/barbell-shrug"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/barbell-shrug"/></url><url><loc>https://lifterly.com/fr/exercises/barbell-sumo-squat</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/barbell-sumo-squat"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/barbell-sumo-squat"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/barbell-sumo-squat"/></url><url><loc>https://lifterly.com/fr/exercises/barbell-upright-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/barbell-upright-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/barbell-upright-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/barbell-upright-row"/></url><url><loc>https://lifterly.com/fr/exercises/behind-neck-lat-pull-down</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/behind-neck-lat-pull-down"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/behind-neck-lat-pull-down"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/behind-neck-lat-pull-down"/></url><url><loc>https://lifterly.com/fr/exercises/behind-the-back-barbell-shrug</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/behind-the-back-barbell-shrug"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/behind-the-back-barbell-shrug"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/behind-the-back-barbell-shrug"/></url><url><loc>https://lifterly.com/fr/exercises/behind-the-back-barbell-wrist-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/behind-the-back-barbell-wrist-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/behind-the-back-barbell-wrist-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/behind-the-back-barbell-wrist-curl"/></url><url><loc>https://lifterly.com/fr/exercises/bench-dip</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/bench-dip"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/bench-dip"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/bench-dip"/></url><url><loc>https://lifterly.com/fr/exercises/bent-over-dumbbell-reverse-fly</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/bent-over-dumbbell-reverse-fly"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/bent-over-dumbbell-reverse-fly"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/bent-over-dumbbell-reverse-fly"/></url><url><loc>https://lifterly.com/fr/exercises/bent-over-dumbbell-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/bent-over-dumbbell-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/bent-over-dumbbell-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/bent-over-dumbbell-row"/></url><url><loc>https://lifterly.com/fr/exercises/bent-over-dumbbell-tricep-kickback</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/bent-over-dumbbell-tricep-kickback"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/bent-over-dumbbell-tricep-kickback"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/bent-over-dumbbell-tricep-kickback"/></url><url><loc>https://lifterly.com/fr/exercises/bent-over-low-pulley-rear-delt-fly</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/bent-over-low-pulley-rear-delt-fly"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/bent-over-low-pulley-rear-delt-fly"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/bent-over-low-pulley-rear-delt-fly"/></url><url><loc>https://lifterly.com/fr/exercises/bent-over-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/bent-over-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/bent-over-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/bent-over-row"/></url><url><loc>https://lifterly.com/fr/exercises/bodyweight-standing-calf-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/bodyweight-standing-calf-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/bodyweight-standing-calf-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/bodyweight-standing-calf-raise"/></url><url><loc>https://lifterly.com/fr/exercises/box-jump</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/box-jump"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/box-jump"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/box-jump"/></url><url><loc>https://lifterly.com/fr/exercises/box-squat</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/box-squat"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/box-squat"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/box-squat"/></url><url><loc>https://lifterly.com/fr/exercises/cable-crunch</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/cable-crunch"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/cable-crunch"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/cable-crunch"/></url><url><loc>https://lifterly.com/fr/exercises/cable-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/cable-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/cable-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/cable-curl"/></url><url><loc>https://lifterly.com/fr/exercises/cable-external-rotation</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/cable-external-rotation"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/cable-external-rotation"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/cable-external-rotation"/></url><url><loc>https://lifterly.com/fr/exercises/cable-face-pull</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/cable-face-pull"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/cable-face-pull"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/cable-face-pull"/></url><url><loc>https://lifterly.com/fr/exercises/cable-front-raise-bilateral</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/cable-front-raise-bilateral"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/cable-front-raise-bilateral"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/cable-front-raise-bilateral"/></url><url><loc>https://lifterly.com/fr/exercises/cable-hip-abduction</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/cable-hip-abduction"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/cable-hip-abduction"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/cable-hip-abduction"/></url><url><loc>https://lifterly.com/fr/exercises/cable-hip-adduction</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/cable-hip-adduction"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/cable-hip-adduction"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/cable-hip-adduction"/></url><url><loc>https://lifterly.com/fr/exercises/cable-lateral-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/cable-lateral-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/cable-lateral-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/cable-lateral-raise"/></url><url><loc>https://lifterly.com/fr/exercises/cable-tricep-extension-with-v-bar</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/cable-tricep-extension-with-v-bar"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/cable-tricep-extension-with-v-bar"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/cable-tricep-extension-with-v-bar"/></url><url><loc>https://lifterly.com/fr/exercises/cable-tricep-kickback</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/cable-tricep-kickback"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/cable-tricep-kickback"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/cable-tricep-kickback"/></url><url><loc>https://lifterly.com/fr/exercises/cable-upright-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/cable-upright-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/cable-upright-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/cable-upright-row"/></url><url><loc>https://lifterly.com/fr/exercises/chest-dip</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/chest-dip"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/chest-dip"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/chest-dip"/></url><url><loc>https://lifterly.com/fr/exercises/chin-up</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/chin-up"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/chin-up"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/chin-up"/></url><url><loc>https://lifterly.com/fr/exercises/clean-and-jerk</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/clean-and-jerk"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/clean-and-jerk"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/clean-and-jerk"/></url><url><loc>https://lifterly.com/fr/exercises/close-grip-bench-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/close-grip-bench-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/close-grip-bench-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/close-grip-bench-press"/></url><url><loc>https://lifterly.com/fr/exercises/close-grip-dumbbell-press-aka-crush-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/close-grip-dumbbell-press-aka-crush-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/close-grip-dumbbell-press-aka-crush-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/close-grip-dumbbell-press-aka-crush-press"/></url><url><loc>https://lifterly.com/fr/exercises/close-grip-lat-pull-down</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/close-grip-lat-pull-down"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/close-grip-lat-pull-down"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/close-grip-lat-pull-down"/></url><url><loc>https://lifterly.com/fr/exercises/close-grip-pull-up</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/close-grip-pull-up"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/close-grip-pull-up"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/close-grip-pull-up"/></url><url><loc>https://lifterly.com/fr/exercises/close-grip-push-up</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/close-grip-push-up"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/close-grip-push-up"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/close-grip-push-up"/></url><url><loc>https://lifterly.com/fr/exercises/concentration-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/concentration-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/concentration-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/concentration-curl"/></url><url><loc>https://lifterly.com/fr/exercises/conventional-deadlift</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/conventional-deadlift"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/conventional-deadlift"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/conventional-deadlift"/></url><url><loc>https://lifterly.com/fr/exercises/decline-bench-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/decline-bench-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/decline-bench-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/decline-bench-press"/></url><url><loc>https://lifterly.com/fr/exercises/decline-dumbbell-bench-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/decline-dumbbell-bench-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/decline-dumbbell-bench-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/decline-dumbbell-bench-press"/></url><url><loc>https://lifterly.com/fr/exercises/decline-dumbbell-flys</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/decline-dumbbell-flys"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/decline-dumbbell-flys"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/decline-dumbbell-flys"/></url><url><loc>https://lifterly.com/fr/exercises/decline-push-up-feet-on-bench</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/decline-push-up-feet-on-bench"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/decline-push-up-feet-on-bench"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/decline-push-up-feet-on-bench"/></url><url><loc>https://lifterly.com/fr/exercises/decline-smith-machine-bench-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/decline-smith-machine-bench-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/decline-smith-machine-bench-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/decline-smith-machine-bench-press"/></url><url><loc>https://lifterly.com/fr/exercises/double-jump-jump-rope</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/double-jump-jump-rope"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/double-jump-jump-rope"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/double-jump-jump-rope"/></url><url><loc>https://lifterly.com/fr/exercises/double-kettlebell-single-leg-deadlift</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/double-kettlebell-single-leg-deadlift"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/double-kettlebell-single-leg-deadlift"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/double-kettlebell-single-leg-deadlift"/></url><url><loc>https://lifterly.com/fr/exercises/dumbbell-bench-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-bench-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-bench-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-bench-press"/></url><url><loc>https://lifterly.com/fr/exercises/dumbbell-deadlift</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-deadlift"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-deadlift"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-deadlift"/></url><url><loc>https://lifterly.com/fr/exercises/dumbbell-flys</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-flys"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-flys"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-flys"/></url><url><loc>https://lifterly.com/fr/exercises/dumbbell-goblet-squat</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-goblet-squat"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-goblet-squat"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-goblet-squat"/></url><url><loc>https://lifterly.com/fr/exercises/dumbbell-hammer-preacher-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-hammer-preacher-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-hammer-preacher-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-hammer-preacher-curl"/></url><url><loc>https://lifterly.com/fr/exercises/dumbbell-lateral-lunge</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-lateral-lunge"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-lateral-lunge"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-lateral-lunge"/></url><url><loc>https://lifterly.com/fr/exercises/dumbbell-lateral-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-lateral-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-lateral-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-lateral-raise"/></url><url><loc>https://lifterly.com/fr/exercises/dumbbell-lunge</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-lunge"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-lunge"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-lunge"/></url><url><loc>https://lifterly.com/fr/exercises/dumbbell-preacher-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-preacher-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-preacher-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-preacher-curl"/></url><url><loc>https://lifterly.com/fr/exercises/dumbbell-pullover</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-pullover"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-pullover"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-pullover"/></url><url><loc>https://lifterly.com/fr/exercises/dumbbell-shrug</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-shrug"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-shrug"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-shrug"/></url><url><loc>https://lifterly.com/fr/exercises/dumbbell-side-bends</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-side-bends"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-side-bends"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-side-bends"/></url><url><loc>https://lifterly.com/fr/exercises/dumbbell-squat</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-squat"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-squat"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-squat"/></url><url><loc>https://lifterly.com/fr/exercises/dumbbell-step-up</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-step-up"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-step-up"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-step-up"/></url><url><loc>https://lifterly.com/fr/exercises/dumbbell-stiff-leg-deadlift</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-stiff-leg-deadlift"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-stiff-leg-deadlift"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-stiff-leg-deadlift"/></url><url><loc>https://lifterly.com/fr/exercises/dumbbell-upright-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-upright-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-upright-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-upright-row"/></url><url><loc>https://lifterly.com/fr/exercises/dumbbell-wrist-curl-over-bench</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/dumbbell-wrist-curl-over-bench"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/dumbbell-wrist-curl-over-bench"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/dumbbell-wrist-curl-over-bench"/></url><url><loc>https://lifterly.com/fr/exercises/ez-bar-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/ez-bar-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/ez-bar-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/ez-bar-curl"/></url><url><loc>https://lifterly.com/fr/exercises/ez-bar-preacher-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/ez-bar-preacher-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/ez-bar-preacher-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/ez-bar-preacher-curl"/></url><url><loc>https://lifterly.com/fr/exercises/ez-bar-skullcrusher</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/ez-bar-skullcrusher"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/ez-bar-skullcrusher"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/ez-bar-skullcrusher"/></url><url><loc>https://lifterly.com/fr/exercises/french-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/french-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/french-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/french-press"/></url><url><loc>https://lifterly.com/fr/exercises/frog-squat</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/frog-squat"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/frog-squat"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/frog-squat"/></url><url><loc>https://lifterly.com/fr/exercises/front-squat</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/front-squat"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/front-squat"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/front-squat"/></url><url><loc>https://lifterly.com/fr/exercises/good-mornings</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/good-mornings"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/good-mornings"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/good-mornings"/></url><url><loc>https://lifterly.com/fr/exercises/half-kneeling-cable-chop</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/half-kneeling-cable-chop"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/half-kneeling-cable-chop"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/half-kneeling-cable-chop"/></url><url><loc>https://lifterly.com/fr/exercises/half-kneeling-landmine-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/half-kneeling-landmine-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/half-kneeling-landmine-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/half-kneeling-landmine-press"/></url><url><loc>https://lifterly.com/fr/exercises/hang-clean</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/hang-clean"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/hang-clean"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/hang-clean"/></url><url><loc>https://lifterly.com/fr/exercises/hanging-knee-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/hanging-knee-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/hanging-knee-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/hanging-knee-raise"/></url><url><loc>https://lifterly.com/fr/exercises/hanging-knee-raise-with-twist</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/hanging-knee-raise-with-twist"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/hanging-knee-raise-with-twist"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/hanging-knee-raise-with-twist"/></url><url><loc>https://lifterly.com/fr/exercises/hanging-leg-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/hanging-leg-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/hanging-leg-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/hanging-leg-raise"/></url><url><loc>https://lifterly.com/fr/exercises/high-pull</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/high-pull"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/high-pull"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/high-pull"/></url><url><loc>https://lifterly.com/fr/exercises/high-pulley-overhead-tricep-extension-rope-extension</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/high-pulley-overhead-tricep-extension-rope-extension"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/high-pulley-overhead-tricep-extension-rope-extension"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/high-pulley-overhead-tricep-extension-rope-extension"/></url><url><loc>https://lifterly.com/fr/exercises/hip-abduction-machine</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/hip-abduction-machine"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/hip-abduction-machine"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/hip-abduction-machine"/></url><url><loc>https://lifterly.com/fr/exercises/hip-adduction-machine</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/hip-adduction-machine"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/hip-adduction-machine"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/hip-adduction-machine"/></url><url><loc>https://lifterly.com/fr/exercises/hyperextension</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/hyperextension"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/hyperextension"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/hyperextension"/></url><url><loc>https://lifterly.com/fr/exercises/incline-bench-barbell-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/incline-bench-barbell-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/incline-bench-barbell-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/incline-bench-barbell-row"/></url><url><loc>https://lifterly.com/fr/exercises/incline-bench-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/incline-bench-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/incline-bench-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/incline-bench-press"/></url><url><loc>https://lifterly.com/fr/exercises/incline-cable-flys</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/incline-cable-flys"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/incline-cable-flys"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/incline-cable-flys"/></url><url><loc>https://lifterly.com/fr/exercises/incline-close-grip-bench-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/incline-close-grip-bench-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/incline-close-grip-bench-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/incline-close-grip-bench-press"/></url><url><loc>https://lifterly.com/fr/exercises/incline-dumbbell-bench-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/incline-dumbbell-bench-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/incline-dumbbell-bench-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/incline-dumbbell-bench-press"/></url><url><loc>https://lifterly.com/fr/exercises/incline-dumbbell-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/incline-dumbbell-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/incline-dumbbell-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/incline-dumbbell-curl"/></url><url><loc>https://lifterly.com/fr/exercises/incline-dumbbell-flys</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/incline-dumbbell-flys"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/incline-dumbbell-flys"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/incline-dumbbell-flys"/></url><url><loc>https://lifterly.com/fr/exercises/incline-hammer-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/incline-hammer-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/incline-hammer-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/incline-hammer-curl"/></url><url><loc>https://lifterly.com/fr/exercises/incline-push-ups</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/incline-push-ups"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/incline-push-ups"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/incline-push-ups"/></url><url><loc>https://lifterly.com/fr/exercises/jump-rope</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/jump-rope"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/jump-rope"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/jump-rope"/></url><url><loc>https://lifterly.com/fr/exercises/kettlebell-goblet-squat</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/kettlebell-goblet-squat"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/kettlebell-goblet-squat"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/kettlebell-goblet-squat"/></url><url><loc>https://lifterly.com/fr/exercises/kettlebell-lateral-lunge</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/kettlebell-lateral-lunge"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/kettlebell-lateral-lunge"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/kettlebell-lateral-lunge"/></url><url><loc>https://lifterly.com/fr/exercises/kettlebell-lateral-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/kettlebell-lateral-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/kettlebell-lateral-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/kettlebell-lateral-raise"/></url><url><loc>https://lifterly.com/fr/exercises/kettlebell-swing</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/kettlebell-swing"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/kettlebell-swing"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/kettlebell-swing"/></url><url><loc>https://lifterly.com/fr/exercises/knee-push-up</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/knee-push-up"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/knee-push-up"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/knee-push-up"/></url><url><loc>https://lifterly.com/fr/exercises/landmine-lateral-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/landmine-lateral-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/landmine-lateral-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/landmine-lateral-raise"/></url><url><loc>https://lifterly.com/fr/exercises/landmine-rdl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/landmine-rdl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/landmine-rdl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/landmine-rdl"/></url><url><loc>https://lifterly.com/fr/exercises/landmine-rotation</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/landmine-rotation"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/landmine-rotation"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/landmine-rotation"/></url><url><loc>https://lifterly.com/fr/exercises/landmine-thruster</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/landmine-thruster"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/landmine-thruster"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/landmine-thruster"/></url><url><loc>https://lifterly.com/fr/exercises/lat-pull-down</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/lat-pull-down"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/lat-pull-down"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/lat-pull-down"/></url><url><loc>https://lifterly.com/fr/exercises/leg-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/leg-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/leg-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/leg-curl"/></url><url><loc>https://lifterly.com/fr/exercises/leg-extension</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/leg-extension"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/leg-extension"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/leg-extension"/></url><url><loc>https://lifterly.com/fr/exercises/leg-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/leg-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/leg-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/leg-press"/></url><url><loc>https://lifterly.com/fr/exercises/lower-abdominal-hip-roll</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/lower-abdominal-hip-roll"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/lower-abdominal-hip-roll"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/lower-abdominal-hip-roll"/></url><url><loc>https://lifterly.com/fr/exercises/lying-alternate-heel-touches</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/lying-alternate-heel-touches"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/lying-alternate-heel-touches"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/lying-alternate-heel-touches"/></url><url><loc>https://lifterly.com/fr/exercises/lying-alternating-knee-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/lying-alternating-knee-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/lying-alternating-knee-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/lying-alternating-knee-raise"/></url><url><loc>https://lifterly.com/fr/exercises/lying-barbell-tricep-extension-skull-crusher</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/lying-barbell-tricep-extension-skull-crusher"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/lying-barbell-tricep-extension-skull-crusher"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/lying-barbell-tricep-extension-skull-crusher"/></url><url><loc>https://lifterly.com/fr/exercises/lying-dumbbell-extension</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/lying-dumbbell-extension"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/lying-dumbbell-extension"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/lying-dumbbell-extension"/></url><url><loc>https://lifterly.com/fr/exercises/lying-dumbbell-extension-single-dumbbell</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/lying-dumbbell-extension-single-dumbbell"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/lying-dumbbell-extension-single-dumbbell"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/lying-dumbbell-extension-single-dumbbell"/></url><url><loc>https://lifterly.com/fr/exercises/lying-dumbbell-front-raise-on-incline-bench</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/lying-dumbbell-front-raise-on-incline-bench"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/lying-dumbbell-front-raise-on-incline-bench"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/lying-dumbbell-front-raise-on-incline-bench"/></url><url><loc>https://lifterly.com/fr/exercises/lying-floor-knee-tuck</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/lying-floor-knee-tuck"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/lying-floor-knee-tuck"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/lying-floor-knee-tuck"/></url><url><loc>https://lifterly.com/fr/exercises/lying-floor-leg-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/lying-floor-leg-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/lying-floor-leg-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/lying-floor-leg-raise"/></url><url><loc>https://lifterly.com/fr/exercises/machine-bicep-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/machine-bicep-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/machine-bicep-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/machine-bicep-curl"/></url><url><loc>https://lifterly.com/fr/exercises/machine-hack-squat</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/machine-hack-squat"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/machine-hack-squat"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/machine-hack-squat"/></url><url><loc>https://lifterly.com/fr/exercises/machine-lateral-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/machine-lateral-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/machine-lateral-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/machine-lateral-raise"/></url><url><loc>https://lifterly.com/fr/exercises/machine-reverse-fly</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/machine-reverse-fly"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/machine-reverse-fly"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/machine-reverse-fly"/></url><url><loc>https://lifterly.com/fr/exercises/machine-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/machine-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/machine-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/machine-row"/></url><url><loc>https://lifterly.com/fr/exercises/machine-shoulder-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/machine-shoulder-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/machine-shoulder-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/machine-shoulder-press"/></url><url><loc>https://lifterly.com/fr/exercises/machine-tricep-extension</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/machine-tricep-extension"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/machine-tricep-extension"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/machine-tricep-extension"/></url><url><loc>https://lifterly.com/fr/exercises/military-overhead-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/military-overhead-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/military-overhead-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/military-overhead-press"/></url><url><loc>https://lifterly.com/fr/exercises/muscle-clean</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/muscle-clean"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/muscle-clean"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/muscle-clean"/></url><url><loc>https://lifterly.com/fr/exercises/muscle-up</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/muscle-up"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/muscle-up"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/muscle-up"/></url><url><loc>https://lifterly.com/fr/exercises/neutral-grip-chest-supported-dumbbell-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/neutral-grip-chest-supported-dumbbell-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/neutral-grip-chest-supported-dumbbell-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/neutral-grip-chest-supported-dumbbell-row"/></url><url><loc>https://lifterly.com/fr/exercises/one-arm-cable-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/one-arm-cable-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/one-arm-cable-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/one-arm-cable-curl"/></url><url><loc>https://lifterly.com/fr/exercises/one-arm-cable-front-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/one-arm-cable-front-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/one-arm-cable-front-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/one-arm-cable-front-raise"/></url><url><loc>https://lifterly.com/fr/exercises/one-arm-dumbbell-lateral-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/one-arm-dumbbell-lateral-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/one-arm-dumbbell-lateral-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/one-arm-dumbbell-lateral-raise"/></url><url><loc>https://lifterly.com/fr/exercises/one-arm-seated-cable-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/one-arm-seated-cable-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/one-arm-seated-cable-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/one-arm-seated-cable-row"/></url><url><loc>https://lifterly.com/fr/exercises/one-leg-dumbbell-squat-aka-dumbbell-bulgarian-split-squat</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/one-leg-dumbbell-squat-aka-dumbbell-bulgarian-split-squat"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/one-leg-dumbbell-squat-aka-dumbbell-bulgarian-split-squat"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/one-leg-dumbbell-squat-aka-dumbbell-bulgarian-split-squat"/></url><url><loc>https://lifterly.com/fr/exercises/overhead-front-raise-with-weight-plate</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/overhead-front-raise-with-weight-plate"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/overhead-front-raise-with-weight-plate"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/overhead-front-raise-with-weight-plate"/></url><url><loc>https://lifterly.com/fr/exercises/overhead-squat</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/overhead-squat"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/overhead-squat"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/overhead-squat"/></url><url><loc>https://lifterly.com/fr/exercises/paused-barbell-bench-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/paused-barbell-bench-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/paused-barbell-bench-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/paused-barbell-bench-press"/></url><url><loc>https://lifterly.com/fr/exercises/paused-push-up</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/paused-push-up"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/paused-push-up"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/paused-push-up"/></url><url><loc>https://lifterly.com/fr/exercises/pec-deck</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/pec-deck"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/pec-deck"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/pec-deck"/></url><url><loc>https://lifterly.com/fr/exercises/pendlay-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/pendlay-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/pendlay-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/pendlay-row"/></url><url><loc>https://lifterly.com/fr/exercises/plank</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/plank"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/plank"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/plank"/></url><url><loc>https://lifterly.com/fr/exercises/plyometric-push-up</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/plyometric-push-up"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/plyometric-push-up"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/plyometric-push-up"/></url><url><loc>https://lifterly.com/fr/exercises/power-clean</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/power-clean"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/power-clean"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/power-clean"/></url><url><loc>https://lifterly.com/fr/exercises/power-jerk</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/power-jerk"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/power-jerk"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/power-jerk"/></url><url><loc>https://lifterly.com/fr/exercises/power-snatch</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/power-snatch"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/power-snatch"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/power-snatch"/></url><url><loc>https://lifterly.com/fr/exercises/prone-incline-hammer-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/prone-incline-hammer-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/prone-incline-hammer-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/prone-incline-hammer-curl"/></url><url><loc>https://lifterly.com/fr/exercises/pull-up</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/pull-up"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/pull-up"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/pull-up"/></url><url><loc>https://lifterly.com/fr/exercises/push-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/push-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/push-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/push-press"/></url><url><loc>https://lifterly.com/fr/exercises/push-up</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/push-up"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/push-up"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/push-up"/></url><url><loc>https://lifterly.com/fr/exercises/resistance-band-assisted-pull-up-from-foot</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/resistance-band-assisted-pull-up-from-foot"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/resistance-band-assisted-pull-up-from-foot"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/resistance-band-assisted-pull-up-from-foot"/></url><url><loc>https://lifterly.com/fr/exercises/reverse-grip-barbell-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/reverse-grip-barbell-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/reverse-grip-barbell-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/reverse-grip-barbell-curl"/></url><url><loc>https://lifterly.com/fr/exercises/reverse-grip-barbell-wrist-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/reverse-grip-barbell-wrist-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/reverse-grip-barbell-wrist-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/reverse-grip-barbell-wrist-curl"/></url><url><loc>https://lifterly.com/fr/exercises/reverse-grip-bent-over-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/reverse-grip-bent-over-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/reverse-grip-bent-over-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/reverse-grip-bent-over-row"/></url><url><loc>https://lifterly.com/fr/exercises/reverse-grip-cable-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/reverse-grip-cable-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/reverse-grip-cable-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/reverse-grip-cable-curl"/></url><url><loc>https://lifterly.com/fr/exercises/reverse-grip-concentration-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/reverse-grip-concentration-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/reverse-grip-concentration-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/reverse-grip-concentration-curl"/></url><url><loc>https://lifterly.com/fr/exercises/reverse-grip-dumbbell-preacher-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/reverse-grip-dumbbell-preacher-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/reverse-grip-dumbbell-preacher-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/reverse-grip-dumbbell-preacher-curl"/></url><url><loc>https://lifterly.com/fr/exercises/reverse-grip-dumbbell-wrist-curl-over-bench</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/reverse-grip-dumbbell-wrist-curl-over-bench"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/reverse-grip-dumbbell-wrist-curl-over-bench"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/reverse-grip-dumbbell-wrist-curl-over-bench"/></url><url><loc>https://lifterly.com/fr/exercises/reverse-grip-incline-bench-barbell-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/reverse-grip-incline-bench-barbell-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/reverse-grip-incline-bench-barbell-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/reverse-grip-incline-bench-barbell-row"/></url><url><loc>https://lifterly.com/fr/exercises/reverse-grip-lat-pull-down-underhand</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/reverse-grip-lat-pull-down-underhand"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/reverse-grip-lat-pull-down-underhand"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/reverse-grip-lat-pull-down-underhand"/></url><url><loc>https://lifterly.com/fr/exercises/roman-chair-leg-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/roman-chair-leg-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/roman-chair-leg-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/roman-chair-leg-raise"/></url><url><loc>https://lifterly.com/fr/exercises/rope-tricep-extension</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/rope-tricep-extension"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/rope-tricep-extension"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/rope-tricep-extension"/></url><url><loc>https://lifterly.com/fr/exercises/rotating-mountain-climber</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/rotating-mountain-climber"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/rotating-mountain-climber"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/rotating-mountain-climber"/></url><url><loc>https://lifterly.com/fr/exercises/russian-twist</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/russian-twist"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/russian-twist"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/russian-twist"/></url><url><loc>https://lifterly.com/fr/exercises/seated-alternating-dumbbell-front-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-alternating-dumbbell-front-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-alternating-dumbbell-front-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-alternating-dumbbell-front-raise"/></url><url><loc>https://lifterly.com/fr/exercises/seated-arnold-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-arnold-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-arnold-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-arnold-press"/></url><url><loc>https://lifterly.com/fr/exercises/seated-barbell-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-barbell-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-barbell-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-barbell-curl"/></url><url><loc>https://lifterly.com/fr/exercises/seated-barbell-shoulder-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-barbell-shoulder-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-barbell-shoulder-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-barbell-shoulder-press"/></url><url><loc>https://lifterly.com/fr/exercises/seated-barbell-wrist-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-barbell-wrist-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-barbell-wrist-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-barbell-wrist-curl"/></url><url><loc>https://lifterly.com/fr/exercises/seated-bent-over-dumbbell-reverse-fly</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-bent-over-dumbbell-reverse-fly"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-bent-over-dumbbell-reverse-fly"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-bent-over-dumbbell-reverse-fly"/></url><url><loc>https://lifterly.com/fr/exercises/seated-bradford-press-aka-seated-rocky-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-bradford-press-aka-seated-rocky-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-bradford-press-aka-seated-rocky-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-bradford-press-aka-seated-rocky-press"/></url><url><loc>https://lifterly.com/fr/exercises/seated-cable-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-cable-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-cable-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-cable-row"/></url><url><loc>https://lifterly.com/fr/exercises/seated-calf-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-calf-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-calf-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-calf-raise"/></url><url><loc>https://lifterly.com/fr/exercises/seated-dumbbell-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-dumbbell-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-dumbbell-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-dumbbell-curl"/></url><url><loc>https://lifterly.com/fr/exercises/seated-dumbbell-front-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-dumbbell-front-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-dumbbell-front-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-dumbbell-front-raise"/></url><url><loc>https://lifterly.com/fr/exercises/seated-dumbbell-lateral-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-dumbbell-lateral-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-dumbbell-lateral-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-dumbbell-lateral-raise"/></url><url><loc>https://lifterly.com/fr/exercises/seated-dumbbell-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-dumbbell-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-dumbbell-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-dumbbell-press"/></url><url><loc>https://lifterly.com/fr/exercises/seated-dumbbell-shrug</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-dumbbell-shrug"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-dumbbell-shrug"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-dumbbell-shrug"/></url><url><loc>https://lifterly.com/fr/exercises/seated-dumbbell-tricep-extension</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-dumbbell-tricep-extension"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-dumbbell-tricep-extension"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-dumbbell-tricep-extension"/></url><url><loc>https://lifterly.com/fr/exercises/seated-hammer-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-hammer-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-hammer-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-hammer-curl"/></url><url><loc>https://lifterly.com/fr/exercises/seated-leg-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-leg-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-leg-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-leg-curl"/></url><url><loc>https://lifterly.com/fr/exercises/seated-neutral-grip-dumbbell-wrist-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/seated-neutral-grip-dumbbell-wrist-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/seated-neutral-grip-dumbbell-wrist-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/seated-neutral-grip-dumbbell-wrist-curl"/></url><url><loc>https://lifterly.com/fr/exercises/serrano-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/serrano-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/serrano-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/serrano-press"/></url><url><loc>https://lifterly.com/fr/exercises/shotgun-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/shotgun-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/shotgun-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/shotgun-row"/></url><url><loc>https://lifterly.com/fr/exercises/shoulder-taps</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/shoulder-taps"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/shoulder-taps"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/shoulder-taps"/></url><url><loc>https://lifterly.com/fr/exercises/shoulder-to-shoulder-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/shoulder-to-shoulder-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/shoulder-to-shoulder-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/shoulder-to-shoulder-press"/></url><url><loc>https://lifterly.com/fr/exercises/side-crunch-aka-oblique-crunch</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/side-crunch-aka-oblique-crunch"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/side-crunch-aka-oblique-crunch"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/side-crunch-aka-oblique-crunch"/></url><url><loc>https://lifterly.com/fr/exercises/side-plank</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/side-plank"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/side-plank"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/side-plank"/></url><url><loc>https://lifterly.com/fr/exercises/side-plank-with-hip-dip</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/side-plank-with-hip-dip"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/side-plank-with-hip-dip"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/side-plank-with-hip-dip"/></url><url><loc>https://lifterly.com/fr/exercises/single-arm-cable-lateral-raise-crossbody</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/single-arm-cable-lateral-raise-crossbody"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/single-arm-cable-lateral-raise-crossbody"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/single-arm-cable-lateral-raise-crossbody"/></url><url><loc>https://lifterly.com/fr/exercises/single-arm-landmine-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/single-arm-landmine-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/single-arm-landmine-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/single-arm-landmine-press"/></url><url><loc>https://lifterly.com/fr/exercises/sit-up</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/sit-up"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/sit-up"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/sit-up"/></url><url><loc>https://lifterly.com/fr/exercises/sled-push</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/sled-push"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/sled-push"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/sled-push"/></url><url><loc>https://lifterly.com/fr/exercises/smith-machine-bench-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/smith-machine-bench-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/smith-machine-bench-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/smith-machine-bench-press"/></url><url><loc>https://lifterly.com/fr/exercises/smith-machine-calf-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/smith-machine-calf-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/smith-machine-calf-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/smith-machine-calf-raise"/></url><url><loc>https://lifterly.com/fr/exercises/smith-machine-incline-bench-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/smith-machine-incline-bench-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/smith-machine-incline-bench-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/smith-machine-incline-bench-press"/></url><url><loc>https://lifterly.com/fr/exercises/smith-machine-lunge</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/smith-machine-lunge"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/smith-machine-lunge"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/smith-machine-lunge"/></url><url><loc>https://lifterly.com/fr/exercises/smith-machine-shoulder-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/smith-machine-shoulder-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/smith-machine-shoulder-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/smith-machine-shoulder-press"/></url><url><loc>https://lifterly.com/fr/exercises/snatch</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/snatch"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/snatch"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/snatch"/></url><url><loc>https://lifterly.com/fr/exercises/spider-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/spider-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/spider-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/spider-curl"/></url><url><loc>https://lifterly.com/fr/exercises/standing-arnold-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-arnold-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-arnold-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-arnold-press"/></url><url><loc>https://lifterly.com/fr/exercises/standing-barbell-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-barbell-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-barbell-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-barbell-curl"/></url><url><loc>https://lifterly.com/fr/exercises/standing-bradford-press-rocky-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-bradford-press-rocky-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-bradford-press-rocky-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-bradford-press-rocky-press"/></url><url><loc>https://lifterly.com/fr/exercises/standing-cable-fly</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-cable-fly"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-cable-fly"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-cable-fly"/></url><url><loc>https://lifterly.com/fr/exercises/standing-cable-hamstring-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-cable-hamstring-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-cable-hamstring-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-cable-hamstring-curl"/></url><url><loc>https://lifterly.com/fr/exercises/standing-cable-reverse-fly</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-cable-reverse-fly"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-cable-reverse-fly"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-cable-reverse-fly"/></url><url><loc>https://lifterly.com/fr/exercises/standing-dumbbell-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-dumbbell-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-dumbbell-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-dumbbell-curl"/></url><url><loc>https://lifterly.com/fr/exercises/standing-dumbbell-front-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-dumbbell-front-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-dumbbell-front-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-dumbbell-front-raise"/></url><url><loc>https://lifterly.com/fr/exercises/standing-dumbbell-reverse-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-dumbbell-reverse-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-dumbbell-reverse-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-dumbbell-reverse-curl"/></url><url><loc>https://lifterly.com/fr/exercises/standing-dumbbell-shoulder-press</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-dumbbell-shoulder-press"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-dumbbell-shoulder-press"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-dumbbell-shoulder-press"/></url><url><loc>https://lifterly.com/fr/exercises/standing-glute-kickback</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-glute-kickback"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-glute-kickback"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-glute-kickback"/></url><url><loc>https://lifterly.com/fr/exercises/standing-hammer-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-hammer-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-hammer-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-hammer-curl"/></url><url><loc>https://lifterly.com/fr/exercises/standing-high-pulley-cable-curl</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-high-pulley-cable-curl"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-high-pulley-cable-curl"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-high-pulley-cable-curl"/></url><url><loc>https://lifterly.com/fr/exercises/standing-low-to-high-cable-fly</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-low-to-high-cable-fly"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-low-to-high-cable-fly"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-low-to-high-cable-fly"/></url><url><loc>https://lifterly.com/fr/exercises/standing-machine-calf-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-machine-calf-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-machine-calf-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-machine-calf-raise"/></url><url><loc>https://lifterly.com/fr/exercises/standing-overhead-ez-bar-tricep-extension</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-overhead-ez-bar-tricep-extension"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-overhead-ez-bar-tricep-extension"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-overhead-ez-bar-tricep-extension"/></url><url><loc>https://lifterly.com/fr/exercises/standing-overhead-medicine-ball-slam</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/standing-overhead-medicine-ball-slam"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/standing-overhead-medicine-ball-slam"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/standing-overhead-medicine-ball-slam"/></url><url><loc>https://lifterly.com/fr/exercises/stiff-leg-deadlift</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/stiff-leg-deadlift"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/stiff-leg-deadlift"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/stiff-leg-deadlift"/></url><url><loc>https://lifterly.com/fr/exercises/straight-arm-lat-pull-down</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/straight-arm-lat-pull-down"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/straight-arm-lat-pull-down"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/straight-arm-lat-pull-down"/></url><url><loc>https://lifterly.com/fr/exercises/straight-bar-tricep-extension</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/straight-bar-tricep-extension"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/straight-bar-tricep-extension"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/straight-bar-tricep-extension"/></url><url><loc>https://lifterly.com/fr/exercises/straight-leg-toe-touch-floor-toe-reach</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/straight-leg-toe-touch-floor-toe-reach"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/straight-leg-toe-touch-floor-toe-reach"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/straight-leg-toe-touch-floor-toe-reach"/></url><url><loc>https://lifterly.com/fr/exercises/sumo-deadlift</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/sumo-deadlift"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/sumo-deadlift"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/sumo-deadlift"/></url><url><loc>https://lifterly.com/fr/exercises/superman</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/superman"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/superman"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/superman"/></url><url><loc>https://lifterly.com/fr/exercises/t-bar-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/t-bar-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/t-bar-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/t-bar-row"/></url><url><loc>https://lifterly.com/fr/exercises/t-push-up</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/t-push-up"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/t-push-up"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/t-push-up"/></url><url><loc>https://lifterly.com/fr/exercises/tricep-dip</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/tricep-dip"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/tricep-dip"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/tricep-dip"/></url><url><loc>https://lifterly.com/fr/exercises/twisting-cable-crunch</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/twisting-cable-crunch"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/twisting-cable-crunch"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/twisting-cable-crunch"/></url><url><loc>https://lifterly.com/fr/exercises/two-arm-standing-dumbbell-extension</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/two-arm-standing-dumbbell-extension"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/two-arm-standing-dumbbell-extension"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/two-arm-standing-dumbbell-extension"/></url><url><loc>https://lifterly.com/fr/exercises/v-bar-pull-down</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/v-bar-pull-down"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/v-bar-pull-down"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/v-bar-pull-down"/></url><url><loc>https://lifterly.com/fr/exercises/weight-plate-front-raise</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/weight-plate-front-raise"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/weight-plate-front-raise"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/weight-plate-front-raise"/></url><url><loc>https://lifterly.com/fr/exercises/wide-grip-lat-pull-down</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/wide-grip-lat-pull-down"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/wide-grip-lat-pull-down"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/wide-grip-lat-pull-down"/></url><url><loc>https://lifterly.com/fr/exercises/wide-grip-pull-up</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/wide-grip-pull-up"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/wide-grip-pull-up"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/wide-grip-pull-up"/></url><url><loc>https://lifterly.com/fr/exercises/wide-grip-upright-row</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/wide-grip-upright-row"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/wide-grip-upright-row"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/wide-grip-upright-row"/></url><url><loc>https://lifterly.com/fr/exercises/wood-chop</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod><xhtml:link rel="alternate" hreflang="en" href="https://lifterly.com/exercises/wood-chop"/><xhtml:link rel="alternate" hreflang="fr" href="https://lifterly.com/fr/exercises/wood-chop"/><xhtml:link rel="alternate" hreflang="x-default" href="https://lifterly.com/exercises/wood-chop"/></url><url><loc>https://lifterly.com/privacy-policy</loc><lastmod>2026-10-22T00:00:00.000Z</lastmod></url><url><loc>https://lifterly.com/terms-of-service</loc><lastmod>2026-10-09T00:00:00.000Z</lastmod></url></urlset>