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<loc>https://www.proformapp.com/my-exercises/back/super-man-holds-/nba96</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/chest/db-bench/gmf73</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/back-/weighted-pull-ups-/bmt85</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/arms-holds/push-up-holds-/egs86</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/speed/knees-to-feet-explode/ned51</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/speed/band-shuffle/zer19</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/speed/plate-hops-/ifbdduzbj22</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/speed-/bands-/demnwe72</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/back/ghd-weighted-hold/sah17</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/legs/bw-hamstring-curl/qin12</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/legs-/db-step-up/fiw59</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/neck/neck-plank/jta57</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/back/db-lawnmower-row/dby20</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/legs/db-split-squat-/sme41</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/legs/sl-glute-bridge-(reps-each-leg)/wczdui48</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/balance-ball/single-leg-squat/irz20</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/w.u./high-knees/sjx23</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/calf/standing-calf-raises/eakvum49</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/abs-/hanging-leg-raises/rjw44</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/biceps/incline-bench-curls/gtg38</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/cardio/hill/zkhonc92</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/grip/bar-hangs/wqr29</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/legs-plyo/ice-skater/zoa93</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/legs-power/kb-sl-box-over/psesqi77</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/wdefvwdwdwd/edfv-wd/tch57</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/landmine/squat-press/mou75</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/mini-band/high-plank-leg-raise/omt18</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/bent-over-shrug/tqa79</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/dumbell/squat-to-press/gxs10</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/tricep/kick-backs/mowtyp68</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/neck-harness/back/ujt53</loc>
<lastmod>2024-12-12</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/plank/high-plank-leg-raise/difuud28</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/w.u./donkey-kicks/gcxvlr21</loc>
<lastmod>2024-12-12</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/neck-harness/front/fsq81</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/lawnmowers/yxx59</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/shoulder/arm-circles/lzj63</loc>
<lastmod>2024-12-12</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/crush-press/ldz39</loc>
<lastmod>2024-12-12</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/cardio/jumping-jacks/inkgzd43</loc>
<lastmod>2024-12-12</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/banded/knee-drive/uvo52</loc>
<lastmod>2024-12-12</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/hips/hip-circles/xsd27</loc>
<lastmod>2024-12-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/calf/incline-calf-raise/lih54</loc>
<lastmod>2024-12-12</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/hamstrings/glute-ham-falls/zeaarv43</loc>
<lastmod>2024-12-12</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/incline-sa-iso-hold-bench-press-(%2B5-together)/has70</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/agility-ladder/forward-2-in-each/phv37</loc>
<lastmod>2024-12-12</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/agility-ladder/ickey-shuffle/oer41</loc>
<lastmod>2024-12-12</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/agility-ladder/shuffle-%26-jab/nxs27</loc>
<lastmod>2024-12-12</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/agility-ladder/single-leg-hop/jnm65</loc>
<lastmod>2025-03-13</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/supplemantal/back-extensions/eiehxf99</loc>
<lastmod>2024-12-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/partner-stretch/egg-%2F-knees-to-chest/kup24</loc>
<lastmod>2024-12-12</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/partner-stretch/pigeon/zlo34</loc>
<lastmod>2024-12-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/partner-stretch/groin/zob23</loc>
<lastmod>2024-12-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/partner-stretch/crossover/tan84</loc>
<lastmod>2024-12-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/partner-stretch/bent-knee-groin/mol99</loc>
<lastmod>2024-12-12</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/partner-stretch/hamstring-(contract%2Frelease)/pmh56</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/partner-stretch/knee-to-chest/igj96</loc>
<lastmod>2024-12-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/sa-iso-hold-overhead-press-drop-set-(%2B5)/ycn24</loc>
<lastmod>2024-12-28</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/cable/1%2F2-kneeling-sa-pulldown/tkz38</loc>
<lastmod>2024-12-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/split-stance-sa-row/tfm35</loc>
<lastmod>2025-04-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/athlete-choice/low-intensity-mobility/qqqiyy51</loc>
<lastmod>2024-12-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/athlete-choice/low-intensity-mobility/qqq14</loc>
<lastmod>2024-12-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/landmine/overhead-oblique-%2F-anti-rotation-core/wvt39</loc>
<lastmod>2024-12-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/landmine/sl-rdl/tvm37</loc>
<lastmod>2024-12-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/landmine/split-stance-sa-row/elo81</loc>
<lastmod>2024-12-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/landmine/%22thruster%22-squat-%26-press/rbz86</loc>
<lastmod>2024-12-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/roller-body/saw-%2B-pikes/vqq33</loc>
<lastmod>2024-12-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/medball---incline/glute-bridge-adduction-iso-hold/ova73</loc>
<lastmod>2024-12-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/medball/&apos;hbk&apos;-squats/vbb78</loc>
<lastmod>2024-12-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/viper-x/cuban-press/pij68</loc>
<lastmod>2024-12-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/bench-supported/alternating-handcuffs/ulc51</loc>
<lastmod>2024-12-12</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/standing/hip-%26-shoulder-cars/kku95</loc>
<lastmod>2024-12-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/seated/ankle-%26-knee-cars/ftx92</loc>
<lastmod>2024-12-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/incline-bench/rockin&apos;-quad-%26-pigeon/kix60</loc>
<lastmod>2024-12-12</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/weighted/single-leg-calf-to-bent-knee-calf/cmf37</loc>
<lastmod>2024-12-12</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/incline/plank-to-pushup/yvy98</loc>
<lastmod>2024-12-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/bicep-hold-%2B10/lan19</loc>
<lastmod>2024-12-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/flow-standing/step-back-lunge-to-triangle/aad41</loc>
<lastmod>2024-12-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/walking/high-knee-pull/dpd54</loc>
<lastmod>2024-12-28</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/test/new-test-ex/fmk92</loc>
<lastmod>2024-12-12</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/jhfqwuyf/fwdyfwdyfwd/olt17</loc>
<lastmod>2024-12-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/test-2/test-2/egj32</loc>
<lastmod>2024-12-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/test-1/test-1/ehf50</loc>
<lastmod>2024-12-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/force-plate/standing-jump/fpp91</loc>
<lastmod>2024-10-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/grip-strength/test-device/gpp33</loc>
<lastmod>2024-01-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/partner%2Fwall/even-stance-lateral-toss/prc02-a</loc>
<lastmod>2023-06-22</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/incline/shoulder-tap-to-push-up/flo81-a</loc>
<lastmod>2026-01-29</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/explosive-(3%3A1)-rdl/zzi88</loc>
<lastmod>2025-03-13</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/1%2F2-kneeling/total-lunge-complex/fzz11</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises//see-coach/cch101</loc>
<lastmod>2025-12-01</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/plank-to-twist-w%2F-db/lyg12-b</loc>
<lastmod>2025-03-13</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/incline-sa-press/rvs23</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/concentration-curls-(3-ct.-pause)/rvs21</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/reverse-lunge-to-bicep-curl/rvs19</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/plate-overhead/kneeling-to-standing-high-knee-drive/plo91</loc>
<lastmod>2023-06-02</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/split-jerk/dvd11</loc>
<lastmod>2025-04-17</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/med-ball/slam%2C-knees-to-feet-jump%2C-broad-jump-complex/zxv1</loc>
<lastmod>2024-10-17</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/barbell/power-snatch/bzz88</loc>
<lastmod>2025-04-18</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/kneeling-n-grip-bicep-curl/dum65-c</loc>
<lastmod>2025-04-15</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/floor/spiderman-pushup/ssz81</loc>
<lastmod>2024-02-25</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/crossover-step-up/dzz99</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/seated-z-press/ziz91</loc>
<lastmod>2023-06-01</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/hex-bar/deadlift-(from-blocks)/hex89</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/sa-alt.-iso-hold-bench-press-(%2B3)/hip89</loc>
<lastmod>2025-11-12</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/lying/reverse-crunch-hugs/xyz11</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/quad-ext.-(sl-ecc)-%2B5/slc99-5</loc>
<lastmod>2025-03-26</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/standing/vert-to-broad-jump-(no-band)/xyz09</loc>
<lastmod>2024-10-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor/glute-bridge/zzi51</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor%2Fbench/straight-leg-ham-bridge-(hold)/mmm51</loc>
<lastmod>2025-03-26</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/floor%2Fbench/straight-leg-ham-bridge/mmm49</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/inch-worm-to-pushup/iww11</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/med-ball/kneeling-slam/nmd55</loc>
<lastmod>2024-10-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/neck-circles/ncc88</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/battle-rope/kneeling-slam/bro89</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/bosu/plank-knee-strikes/bos89</loc>
<lastmod>2023-02-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/power-plate/hamstring-pop-ups/ppp93</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/power-plate/squat-hold-alt.-reach/ppp92</loc>
<lastmod>2023-02-09</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/power-plate/slow-squat-(5-1-5)/ppp91</loc>
<lastmod>2023-02-09</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/power-plate/squat-pulses/ppp90</loc>
<lastmod>2023-02-09</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/power-plate/iso-squat/ppp89</loc>
<lastmod>2023-02-09</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/belt-squat/mac31</loc>
<lastmod>2025-04-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/extra-wide-sumo-deadlift/bbl03b</loc>
<lastmod>2025-04-08</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/n-grip-bicep-curl-alt.-iso-hold-(%2B5)/tti03</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/heel%2Ftoe-raise/hto88</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/ez-bar/standing-bicep-curl/ezb06</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/treadmill/deadmill-push%2Freverse-walk/tre13</loc>
<lastmod>2022-12-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/treadmill/tempo-run-(15%3A30)/tre08</loc>
<lastmod>2025-03-13</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/treadmill/jog-(10min-pace)/tre07</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/barbell/good-mornings/bbl79</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/chest-supported-reverse-facing-overhead-press/dum80</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/partner-resisted/kb-hip-swings/bar29-b</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/standing/alt.-reverse-lunge/zzi22</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/lying/big-kickers/bbl99</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/db-complex/shrug-(x20)%2C-push-up-(x15)%2C-curl-(x10)/dcb81</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/med-ball/squat-to-overhead-press/dez91</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/bench/plyo-jump-over/sdp991</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/incline/shoulder-butterflies-(on-bench)/xxx19</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/manual/chest-massage-w%2F-4-fingers/xxx18</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/manual/vmo-massage-w%2F-thumb/xxx17</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/front-raise-sa-alt.-iso-hold-(%2B3)/xxx77</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/mobility-stick/chest-supported-behind-the-neck-press/sup99</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/manual-resisted/lying-sl-hk-iso-hold/zzz41</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/floor/pushup--(from-knees)/zzz37</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/standing/sl-rdl-(assisted)/zzz35</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/seated/manual-pallof-press/zzz33</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/incline/shoulder-taps-(on-bench)/zzz31</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/wall/assisted-body-weight-squat/zzz29</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/side-bench/sl-pigeon/cou94</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/1%2F2-kneeling/sl-hip-openers/cou93</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/standing/sl-hip-openers/cou92</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/plate-hold/seated-90*-lean-back/new99</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/standing/sl-balance/bst44</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/barbell/bench-press-(5-ct.-ecc.)/fce99</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/cable/lateral-low-walk/cnl94</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/plate/standing-lateral-up-and-over/pla91</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/stationary-bike/tempo-ride-(10s%3A5s%2C-3x)/stb66</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/treadmill/lateral-shuffle-(speed%3A-2.5-2.9)/tre89</loc>
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<url>
<loc>https://www.proformapp.com/my-exercises/cable-rope/face-pull/bcv07</loc>
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</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor/1%2F2-kneeling-overhead-stretch/stt81</loc>
<lastmod>2024-02-27</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/db%2Fkettle-bell/bulg.-split-squat-(5-ct.-ecc)/blg61</loc>
<lastmod>2022-09-14</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/ankle-weights/standing-sl-kickbacks/rha02</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/standing-sl-kickbacks/rha01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/lateral-raise-(hold%2C-%2B10)/lhh99</loc>
<lastmod>2025-04-07</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/cable-loaded/preacher-curl/cbl81</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/bicep-curl-(drop-set)/tti21</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized%2Fp-l/seated-overhead-press-alt.-iso-hold-(%2B3)/mxc91</loc>
<lastmod>2025-10-28</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/supine/partial-sit-ups/lyg71</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/45*-leg-press/ffv99</loc>
<lastmod>2025-04-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/chest-supported-&apos;t&apos;-raise/ddm88</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/med-ball/squat-to-overhead-press/ded10</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/bent-over-row/dup09</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/alt.-split-jumps-(in-sand)/san91</loc>
<lastmod>2024-10-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/goat-bag/glute-bridge-(2-ct.-pause)/ghz02</loc>
<lastmod>2022-09-09</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/quick-feet/forward%2Fback-(in-sand)/san99</loc>
<lastmod>2022-09-09</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/n-grip-bicep-curl-alt.-iso-hold-(%2B10)/tti02</loc>
<lastmod>2025-03-13</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/n-grip-handles/pushup-to-alt.-hk/nnp89</loc>
<lastmod>2022-09-09</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/plate-loaded/squat/pll07</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cardio-option%3A/pick-one/car91</loc>
<lastmod>2024-02-25</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/stability-ball/seated-alt.-deadbugs/phs08</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/hurdle/momentum-high-jump/hik91</loc>
<lastmod>2024-10-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/body-blade/single-arm-front-raise-(vertical-hold)/bob90</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/body-blade/single-arm-lateral-raise-(vertical-hold)/bob89</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/body-blade/single-arm-front-raise-(horizontal-hold)/bob88</loc>
<lastmod>2024-10-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/bench/incline-side-plank-reach-thru/sdp79</loc>
<lastmod>2022-08-10</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/goat-bag/glute-bridge-(3-ct.-pause)/ghz01</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/balance-pad/sl-balancing-(5-pt.-tap)/bal31</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/med-ball/slam-to-lateral-wall-thrust-combo/med23</loc>
<lastmod>2024-10-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/n-grip-handles/floor-pushup/nnp99</loc>
<lastmod>2022-08-09</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/endless-rope/pull-down-(for-time)/bro06</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/heavy-bag/sl-upward-knee-kick/zzz77</loc>
<lastmod>2022-08-09</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/bodyweight/lateral-lunge-(arms-forward)/zzz66</loc>
<lastmod>2022-08-09</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/plate-(hold)/wall-squat/wal99</loc>
<lastmod>2025-04-09</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/standing/drop-squats/jck06</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/lying/kip-up/jck06</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/bungee/reverse-backpedal/bng98</loc>
<lastmod>2022-09-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/bungee/diagonal-bound-into-tension/bng99</loc>
<lastmod>2022-08-09</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/split-lunge-plyo-(hk-drive%2C-stick-same-side)/jck05</loc>
<lastmod>2025-03-13</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/standing/cartwheel/jck04</loc>
<lastmod>2025-03-13</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/box/momentum-box-jump/box99</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/box/rebound-box-jump/box95</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-assisted/vertical-jump/bas99</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/crossover-arm-stretch/qqq81</loc>
<lastmod>2025-03-13</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/standing/seal-jacks/jck03</loc>
<lastmod>2025-04-09</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/crab-position/reverse-crab-walk/psh08</loc>
<lastmod>2022-08-08</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing%2Fpartner/partner-vertical-jump-%22push%22-(mid-air)/psh09</loc>
<lastmod>2024-10-17</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/standing/sl-rdl-to-vertical-jump-(land-on-1-foot)/psh07</loc>
<lastmod>2024-10-17</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/standing/full-summersalt/psh06</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing%2Fpartner/partner-sl-%22push%22-(stay-on-1-foot)/psh05</loc>
<lastmod>2024-02-25</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/lying/rock-and-rollup/psh04</loc>
<lastmod>2024-02-25</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/lying/egg-roll/psh03</loc>
<lastmod>2022-08-08</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing-sl/2-ft-to-sl-crossover-hop-(and-return)/psh02</loc>
<lastmod>2024-02-25</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/standing-sl/alternate-sl-lateral-hop-skip/psh01</loc>
<lastmod>2024-02-25</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/chest-supported-row-(pause)/dmp81</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/partner-resisted/preacher-curl/pra91</loc>
<lastmod>2022-09-14</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/box/f.f.e.-iso-lunge-ballistic-rear-foot-hop/ffe76</loc>
<lastmod>2022-10-08</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/bench-press-(5-ct-ecc)/dzc98</loc>
<lastmod>2025-11-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/lateral-raise-(hold%2C-%2B5)/lhh97</loc>
<lastmod>2024-02-27</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/rdl-(5-ct.-ecc)/bzz91</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/5-pt.-sl-hop-(around-the-world)/stt99</loc>
<lastmod>2022-08-08</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dual-foam-roller/plank-shimmy-(for-time)/for04</loc>
<lastmod>2022-08-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/speed-rdl/dum79</loc>
<lastmod>2025-03-13</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/band-stretch/lying-neck-release-corpse-stretch/bast13</loc>
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</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-stretch/seated-overhead-lat%2Fscap-stretch/bast12</loc>
<lastmod>2022-08-06</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-stretch/lateral-standing-sa-chest-stretch/bast11</loc>
<lastmod>2025-04-07</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/back-extension/brz09</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/jump-rope/jump-for-reps/jum02</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/iso-lunge-(hold)/dum182</loc>
<lastmod>2025-03-13</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/sa-alt.-iso-hold-bench-press/dzd02</loc>
<lastmod>2025-11-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/wide-grip/pull-up-(hang)/wgp99</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/plate/standing-front-raise-w%2F-rotation/pla88</loc>
<lastmod>2025-03-13</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/plate/seated-steering-wheel-turns/pla87</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/box/lateral-step-up-to-hk/box91</loc>
<lastmod>2025-04-08</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/slide-board/sl-alt.-side-to-side/sxs01</loc>
<lastmod>2024-02-25</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/5-pt.-sl-hop/saa99</loc>
<lastmod>2022-07-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/high-plank-sa-alt.-iso-row-(%2B10-push-ups)/hbd89</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/med-ball/step-back-lunge-to-reach/med18</loc>
<lastmod>2022-07-06</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/quad-ext.-(sl-ecc)-%2B3/slc99</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/standing-arnold-press/dum77</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/wall/standing-overhead-scaption-w%2F-foam-roller/wal88</loc>
<lastmod>2025-03-13</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/arc%2Felliptical/tempo-run-(5s%2F10s)/arc81</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/hammer-(plate-loaded)/n-grip-row/jrs01</loc>
<lastmod>2026-01-29</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/incline-bench-press-(5-ct-ecc)/ecc07</loc>
<lastmod>2025-04-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable%2Fband/pallof-hold/pal09</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/overhead-tricep-ext./mmm22</loc>
<lastmod>2024-10-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/sa-bench-press/dzd01</loc>
<lastmod>2025-11-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/hammer-(plate-loaded)/alt.-iso-row-(%2B5)/hzh01</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/seated-arnold-press/dum70</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/leg-press-(5-ct.-ecc.)/lpr01</loc>
<lastmod>2024-12-28</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/inverted-row/ivr01</loc>
<lastmod>2025-01-03</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/barbell/block-bench-w%2F-chain/cch01</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/n-grip/pull-up-(ecc.-only)/czc99</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/standing-bicep-curl/ezb24</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/alt.-step-back-lunge/dbb99</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/viper-x/assisted-squat-hop/vpx77</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/quick-feet-(forward%2Fback)/qfq11</loc>
<lastmod>2022-04-25</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/russian-twists/dzd00</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/goat-bag/45*-sl-back-extension/goa71</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/med-ball/lying-ballistic-press/med17</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/plate-loaded/plank-(hold)/flp69</loc>
<lastmod>2024-02-27</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/mini-band/scaption-row-(in%2Fout)/mns99</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/1%2F2-kneeling-sa-row/ccb90</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/seated-adduction-(5-ct.-ecc)/ccm01</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/decline-bench/sit-up-(to-jab)/dec99</loc>
<lastmod>2024-02-25</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/sumo-deadlift/mmd01</loc>
<lastmod>2025-04-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/split-squat-(hold)/hoo01</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/prone-ham-curl/mxx01</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/wide-grip/pull-up-(5-ct.-ecc.-only)/wgp11</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/goblet-squat-(3-ct.-pause)/ggl01</loc>
<lastmod>2025-11-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/balance-pad/dumbbell-sl-rdl/bdb01</loc>
<lastmod>2022-03-23</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/prowler/push%2Fpull-combo/prl04</loc>
<lastmod>2022-12-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/sl-skater-hop/sss01</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/sa-alt.-iso-hold-bench-press-(%2B5)/hip99</loc>
<lastmod>2025-11-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/n-grip-bicep-curl-alt.-iso-hold-(%2B3)/tti01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/box-squat/bxx01</loc>
<lastmod>2025-04-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/standing-sl-kickbacks/cbb01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/lat-pulldown/ziz01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/tricep-dips/pip01</loc>
<lastmod>2024-10-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/sa-alt.-row-(%2B3)/pop01</loc>
<lastmod>2024-03-06</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/3-pt.-raise/ggg01</loc>
<lastmod>2024-02-27</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/shrug-(hold)-%2B10/zxy03</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/pulldown-(v-grip)/zxy02</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/&apos;x&apos;-reverse-fly/zxy01</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/seated-pulldown/zzz07</loc>
<lastmod>2022-02-28</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/star-jumps/zzz06</loc>
<lastmod>2024-10-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/balance-pad/sl-balancing/bal30</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/plate-(hold)/lateral-lunge-(forward-hold)/zzz05</loc>
<lastmod>2022-07-24</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/kettle-bell/hip-swings/zzz04</loc>
<lastmod>2024-02-27</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/hip-pop-ups/zzz03</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/forward-lunge/zzz02</loc>
<lastmod>2022-02-28</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/prisoner-squat/zzz01</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/arm-circles-(f%2Fb)/qqq01</loc>
<lastmod>2022-08-08</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor/childs-pose-(side-to-side)/chd01</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor/side-to-side-flow/kin5</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/quad-extension/mac98</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/stability-ball/alternating-v-up/phs07</loc>
<lastmod>2022-09-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/n-grip-bicep-curl-alt.-iso-hold/dum99</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/under-grip/seated-lat-pulldown-(5-ct.-ecc.)/cab89</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/seated-abduction-(drop-set)/mac99</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/treadmill/incline-walk%2Fjog-(3%25-grade)/tre99</loc>
<lastmod>2024-02-25</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/mini-band/standing-hydrant-(taps)/mnb99</loc>
<lastmod>2022-02-11</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/lateral-raise-(5-ct.-ecc)/dum67</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/hammer-(plate-loaded)/alt.-iso-row-(%2B3)/ham13</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/b-stance-rdl/dum66</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/heavy-bag/combos/bag01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/lateral-shuffle-(x3)/bar60</loc>
<lastmod>2026-01-29</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/bicep-hold-(%2B-10-reps)/bar69</loc>
<lastmod>2026-01-29</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/hammer-(plate-loaded)/alt.-iso-row/ham12</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/treadmill/jog-(50%25-eff.)/tre05</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/rdl-(5-ct.-ecc)/dum69</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/bench/135*-leg-raise/ben01</loc>
<lastmod>2022-12-19</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable-(rope)/overhead-tricep-ext./cab81</loc>
<lastmod>2026-01-29</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/n-grip-bicep-curl/dum65</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/bicep-curl/bbl71</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/under-grip/seated-lat-pulldown/cab80</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/landmine/front-squat/lan07</loc>
<lastmod>2024-10-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/short-box/db-step-up-to-clean/shb05</loc>
<lastmod>2026-01-29</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/bamboo-stick/hip-openers/cou11</loc>
<lastmod>2026-01-29</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/goblet/sl-depth-squat/gob09</loc>
<lastmod>2026-01-29</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/football-bar/bench-press/fb01</loc>
<lastmod>2025-04-18</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/power-slider/lateral-lunge-slide-out/sld11</loc>
<lastmod>2024-02-25</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/power-slider/fwd%2Fbkwd-hand-walk/sld10</loc>
<lastmod>2024-02-25</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/power-slider/sl-glute-bridge-alt.-ham-curl/sld09</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/power-slider/sa-front-to-lateral-pushup-fly/sld08</loc>
<lastmod>2024-02-25</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/power-slider/sl-reverse-lunge-w%2F-band/sld07</loc>
<lastmod>2024-02-25</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/power-slider/plank-reverse-crunch/sld06</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/power-slider/glute-bridge-ham-curl/sld05</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/power-slider/sl-standing-hydrant/sld04</loc>
<lastmod>2022-02-11</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/power-slider/1-inch-split-squat-(hold)/sld03</loc>
<lastmod>2022-09-09</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/power-slider/ab-extension-w%2F-bal.-pad/sld02</loc>
<lastmod>2024-02-25</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/power-slider/sl-alt.-reverse-crunch/sld01</loc>
<lastmod>2024-10-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/ez-bar/bicep-curl-pyramid-set/par09</loc>
<lastmod>2026-01-29</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/tricep-ext.-(drop-set)/cab99</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor/shoulder-tap-to-push-up/flo81</loc>
<lastmod>2026-01-29</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/goblet-squat-(5-ct.-ecc.)/gob06</loc>
<lastmod>2025-11-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/heel-elevated-goblet-squat/gob05</loc>
<lastmod>2025-11-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/lateral-raise-(hold)/dum63</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/vertical-jump/test8</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/broad-jump/test9</loc>
<lastmod>2026-01-29</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/upright-row/ezb12</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/3-pt.-skullcrusher/edb7</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/chest-supported-front-raise/edb06</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/sa-rack-stretch/seal4</loc>
<lastmod>2021-09-19</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/ez-bar/incline-skullcrusher/ezb03</loc>
<lastmod>2024-02-27</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/n-grip/pull-up-w%2F-chains/ngp05</loc>
<lastmod>2024-12-28</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/headstand/push-up/bal06</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/sledge-hammer/slam/slh02</loc>
<lastmod>2026-01-29</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/goblet-box-squat/dum61</loc>
<lastmod>2025-11-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/quadruped/alt.-bird-dog/qdp08</loc>
<lastmod>2021-09-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/med-ball/split-lunge-overhead-rotation/med16</loc>
<lastmod>2024-02-27</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/standing-hk-raise/std18</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/c2-ski-erg/ski-(60-65-rpm)/con05</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor/bear-crawl-(f%2Fb)/flo09</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/strict-burpees/sta14</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/push-press/bbl69</loc>
<lastmod>2025-04-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/balance-pad/hand-stand-(hold)/bal05</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/tire-flips/std17</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/mini-band/scissors/mnb18</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/mini-band/lateral-sl-over%2Fback/mnb17</loc>
<lastmod>2022-10-04</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/mini-band/two-foot-hop/mnb16</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/mini-band/two-over%2Fback/mnb15</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/c2-ski-erg/b-stance-ski-(max-eff.)/con04</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/bamboo-stick/1%2F2-kneeling-overhead/cou10</loc>
<lastmod>2024-02-25</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/bamboo-stick/up-and-overs/cou9</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/prowler/hk-march/prl03</loc>
<lastmod>2024-02-25</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/bamboo-stick/drive-to-wall/cou8</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/curl-to-press/dum60</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/high-plank/shoulder-taps/flo91</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/balance-pad/standing-calf-raise/bal21</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/sa-pulldowns/cab33</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/short-box/linear-speed-hop/sho21</loc>
<lastmod>2024-02-25</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/foam-roller/bird-dogs/for03</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/foam-roller/pushups/for02</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/viper-x/y-raise/vpx12</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/viper-x/row-w%2F-rotation/vpx09</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/viper-x/tricep-ext./vpx10</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/med-ball/squat-to-press/med15</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/balance-pad/kneeling-thrusters/bal04</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/balance-pad/split-lunge/bal03</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/stability-ball/b-stance-wall-squat-w%2F-plate/phs06</loc>
<lastmod>2022-08-21</lastmod>
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<url>
<loc>https://www.proformapp.com/my-exercises/stationary-bike/build-up-(60-80-95%25)/stb04</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/stationary-bike/tempo-ride/stb03</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/rdl/bbl68</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/arc%2Felliptical/build-up-(60-80-95)/arc04</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/landmine/standing-sa-overhead/lan06</loc>
<lastmod>2024-02-27</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/arc%2Felliptical-/run-(80%25-eff.)/arc03</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/alt.-hk-pull/std16</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/mini-band/squats/mnb14</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/lateral-raise-(drop-set)/dum59</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor/high-plank-(hold)/flo08</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/med-ball/reverse-hyper-(hold)/med14</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/v-ball/same-side-hold/vbl25</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/v-ball/6-inch-straight-leg-(hold)/vbl24</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/1-1%2F2-rdl/dum58</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/c2-ski-erg/ski-(max-eff.)/con03</loc>
<lastmod>2025-07-01</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/box/lateral-skater-hop/box17</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/alt.-split-jumps/std15</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/wall/calf-stretch-walkout/wal04</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/wide-stance-hip-circles-(l%2Fr)/std52</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/landmine/sa-iso-row/lan05</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/massage-gun/chest/mst04</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/massage-gun/calf/mst03</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/massage-gun/groin/mst02</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/treadmill/sprint/tre04</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/step-up-to-hk/shb04</loc>
<lastmod>2022-07-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/mini-band/duck-walk-(fwd%2Fbkwd)/mnb13</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/sa-lateral-raise/bar52</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/kettle-bell/bent-over-speed-switch/ket10</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/row-(5-ct.-ecc.)/ham11</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/seated-alt.-iso-hold-overhead-press/dum57</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/boxing/plank-or-ab-choice/bxw18</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/boxing/mitts-%2F-boxmaster%3A-freestyle/bxw17</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/boxing/heavy-bag%3A-move/bxw16</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/boxing/mitts-%2F-boxmaster%3A-combos/bxw15</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/boxing/heavy-bag%3A-inside-fighting/bxw14</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/boxing/unders%2C-dips%2C-slips/bxw13</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/boxing/heavy-bag%3A-freestyle/bxw12</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/boxing/shadow-box/bxw11</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/boxing-w.u./alt.-step-back-lunge/bxw10</loc>
<lastmod>2021-10-23</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/boxing-w.u./wide-stance-hip-circles-(l%2Fr)/bxw09</loc>
<lastmod>2021-10-23</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/boxing-w.u./hip-pop-ups/bxw08</loc>
<lastmod>2021-10-23</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/boxing-w.u./plank-shoulder-taps/bxw07</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/boxing-w.u./lateral-alt.-groin-stretch/bxw06</loc>
<lastmod>2021-10-23</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/boxing-w.u./standing-arm-circles-(f%2Fb)/bxw05</loc>
<lastmod>2021-10-23</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/boxing-w.u./body-weight-squats/bxw04</loc>
<lastmod>2021-10-23</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/boxing-w.u./seal-jacks/bxw03</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/boxing-w.u./bent-over-arm-circles-(l%2Fr%2C-f%2Fb)/bxw02</loc>
<lastmod>2021-10-23</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/jump-rope/bxw01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/partner/mb-iso-squat-(hold)/prc06</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/partner/medball-crunch/prc05</loc>
<lastmod>2024-10-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/partner/pvc-eccentrics/prc04</loc>
<lastmod>2024-02-25</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/partner/tysons/prc03</loc>
<lastmod>2024-02-25</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/partner%2Fwall/split-lunge-lateral-toss/prc02</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/partner/prone-leg-raise-%2F-throw-down/prc01</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/viper-x/suspended-knees-to-chest/vpx09</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/stability-ball/alt.-deadbugs/phs09</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/prone-pallof-press/bar51</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/saigon-squat/sta13</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor/kneeling-overhead-reach-(pec-release)/sta12</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor/kneeling-behind-back-reach-(pec-release)/sta11</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor/1%2F2-kneeling-tricep-stretch/sta10</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor/crossover-spiderman-(l%2Fr)/sta09</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor/supine-pigeon-hold/sta08</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor/prone-quad-pull/sta07</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor/hollywood/sta06</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor/seated-spread-eagle-(l%2Fm%2Fr)/sta05</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor/seated-butterfly/sta04</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor/1%2F2-kneeling-groin/sta03</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor/quad-sit-back/sta02</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor/seated-hurdle-stretch/sta01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/ab-wheel/roll-out/abw01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-stretch/lying-sl-hamstring-stretch/bast08</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/yoga-i/corpse-pose/yog19</loc>
<lastmod>2021-09-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/yoga-i/cobra/yog18</loc>
<lastmod>2021-09-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/yoga-i/childs-pose-(l%2Fr)/yog17</loc>
<lastmod>2022-02-19</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/yoga-i/plank-to-extended-triangle/yog16</loc>
<lastmod>2021-09-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/yoga-i/plank-pose/yog15</loc>
<lastmod>2021-11-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/yoga-i/warrior-2/yog14</loc>
<lastmod>2021-11-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/yoga-i/warrior-1-and-2/yog13</loc>
<lastmod>2021-09-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/yoga-i/1%2F2-forward-bend/yog12</loc>
<lastmod>2021-11-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/yoga-i/forward-to-1%2F2-bend-flow/yog11</loc>
<lastmod>2021-09-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/yoga-i/sl-apanasana-(release-1-leg-and-alt.-3-breaths)/yog10</loc>
<lastmod>2021-09-19</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/yoga-i/apanasana-(knees-to-chest)/yog09</loc>
<lastmod>2021-09-01</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/yoga-i/bridge/yog08</loc>
<lastmod>2021-09-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/yoga-i/pigeon/yog07</loc>
<lastmod>2021-09-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/yoga-i/cow-pose/yog06</loc>
<lastmod>2021-11-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/yoga-i/cat%2Fcow-flow/yog05</loc>
<lastmod>2024-02-27</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/yoga-i/childs-pose/yog04</loc>
<lastmod>2021-09-01</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/yoga-i/downward-dog/yog03</loc>
<lastmod>2021-09-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/yoga-i/happy-baby/yog02</loc>
<lastmod>2021-09-01</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/yoga-i/easy-pose/yog01</loc>
<lastmod>2021-08-30</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/vaso-bands/forward-lunge-(knees)/vas6</loc>
<lastmod>2021-12-10</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/vaso-bands/depth-squat-(knees)/vas4</loc>
<lastmod>2021-12-10</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/vaso-bands/glute-bridge-(knees)/vas5</loc>
<lastmod>2021-12-10</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/vaso-bands/sl-step-up-(hips)/vas3</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/vaso-bands/lateral-lunge-(hips)/vas2</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/vaso-bands/squats-(hips)/vas1</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/bamboo-stick/tricep-reach-w%2F-bend/cou7</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/bamboo-stick/1%2F2-kneeling-lats/cou6</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/bamboo-stick/golf-stretch/cou5</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/bamboo-stick/overhead-lat/cou4</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/wall/overhead-pec-stretch/cou3</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/wall/lateral-pec-stretch/cou2</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/wall/shoulder-internal-stretch/cou1</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/high-hurdle/forward-hurdle/trk4</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/high-hurdle/reverse-hurdle/trk3</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/high-hurdle/lateral-squat/trk2</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/high-hurdle/lateral-step-over/trk1</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/pool/lateral-raise/poo8</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/pool/stationary-hk/poo7</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/pool/arm-circles/poo6</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/pool/chest-flies/poo5</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/pool/crane%2Fhurdle/poo4</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/pool/claw/poo3</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/pool/leg-swings-(lateral)/poo2</loc>
<lastmod>2023-02-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/pool/leg-swings-(forward)/poo1</loc>
<lastmod>2023-02-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor/hamstring-flow/kin4</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor/groin-flow/kin3</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor/glute-flow/kin2</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor/bear-stretch/kin1</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/bicep-curl-(drop-set)/cab32</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/tricep-ext.-(drop-set)/bar50</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/lateral-raise-(hold)/bar49</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/iso-squat-sa-row/bar48</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/90*-bicep-(hold)/bar47</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor/3-way-plank/flo07</loc>
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</url>
<url>
<loc>https://www.proformapp.com/my-exercises/plate-loaded/front-raise-w%2F-twist/pll06</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/n-grip/pull-up-(hold)/ngp04</loc>
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</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/upright-row/dum56</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/behind-neck-press/bbl67</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/battle-rope/pull-thru-(for-time)/bro05</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/chest-supported-&apos;y&apos;-raise/dum55</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/overhead-press/mac27</loc>
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</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/inverted-row-(5-ct.-ecc.)/bbl66</loc>
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</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/front-raise-(drop-set)/dum54</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/seated-overhead-press/bbl65</loc>
<lastmod>2025-04-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/prone/side-plank-(hold)/asp04</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/seated-abduction-(5-ct.-ecc.)/asp03</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/balance-pad/sissy-squat/asp02</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/mini-band/standing-hydrant/asp01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/tricep-stretch/seal3</loc>
<lastmod>2024-10-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/wrist-bends/seal2</loc>
<lastmod>2021-09-19</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/prone/seal-stretch/seal1</loc>
<lastmod>2021-08-30</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/quadruped/t-spine-reach-thru/qdp07</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/seated-overhead-press/dum53</loc>
<lastmod>2025-04-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor/side-plank-reach-thru/sdp02</loc>
<lastmod>2022-08-10</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/plate-loaded/sit-up/pll05</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/viper-x/low-row-(5-ct-ecc.)/vpx08</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/short-box/linear-speed-step-up/shb03</loc>
<lastmod>2022-07-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/viper-x/pushup/vpx07</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/stability-ball/plank-circles/phs05</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/med-ball/russian-twists/med13</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor/plank-to-pushup/flo06</loc>
<lastmod>2025-04-09</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/med-ball/iso-lateral-wall-thrust/med12</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/sa-tricep-ext./bar46</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/ez-bar/3-pt.-skullcrusher/ezb05</loc>
<lastmod>2024-02-27</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/wrist-curls/dum52</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/over-grip-supported-wrist-curls/bbl64</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/prone/seal-stretch/lyg21</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/over-grip-bicep-curl/bbl63</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/n-grip-alt.-bicep-curl/dum51</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/prowler/reverse-low-walk/prl02</loc>
<lastmod>2021-10-23</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/viper-x/sl-pistol-squat/vpx06</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/massage-gun/quad/mst01</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/partner-resisted/hanging-leg-raise/par08</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/supine/v-(hold)/lyg22</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/supine/alt.-v-up/lyg23</loc>
<lastmod>2025-04-09</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/prone/shoulder-taps-w%2F-foam-roller/lyg20</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/standing-oblique/bar45</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/bench/decline-sit-up-w%2F-reach/bnc01</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/captain&apos;s/straight-leg-raise/hng01</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/power-crunch/bar44</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/standing-side-oblique/dum50</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/plate-(hold)/decline-sit-up/pla05</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/rest/90-seconds/rst90</loc>
<lastmod>2024-02-25</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/rest/60-seconds/rst60</loc>
<lastmod>2024-02-25</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/rest/45-seconds/rst45</loc>
<lastmod>2024-02-25</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/rest/30-seconds/rst30</loc>
<lastmod>2024-02-25</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/hang-clean/bbl62</loc>
<lastmod>2025-04-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/barbell-bench-press/bar43</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/assisted-bench-press-(w%2F-slingshot)/bbl35</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/reverse-v-squat/mac26</loc>
<lastmod>2025-04-22</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/alt.-dead-bug-(rope)/cab31</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/kettle-bell/standing-sa-overhead-press/ket09</loc>
<lastmod>2024-10-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/sl-kickbacks/mac25</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/prone/soup-bowl/lyg19</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/front-raise/dum49</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/sa-lateral-raise/cab30</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/sa-iso-lean-lateral-raise/bar42</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/lateral-low-walk/bar41</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/row-to-squat/bar40</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/shoulder-circles-(reverse)/bar39</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/shoulder-circles-(forward)/bar38</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/box-squat-(5-ct.-ecc.)/box16</loc>
<lastmod>2025-04-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/back-ext.-(rope)/cab29</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/quad-pull/std14</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/supine/glute-bridge-march/lyg18</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/foam-roll/neck/foa14</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/overhead-shrug/bbl34</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/shrug-(hold)/bar36</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/internal-rotation/bar35</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/partner-resisted/manual-neck-(extension)/par07</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/partner-resisted/manual-neck-(flexion)/par06</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/partner-resisted/lateral-raise-(5-ct.-ecc.)/par05</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/partner-resisted/manual-neck-(lateral)/par04</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/plate-loaded/donkey-calf-raise/pll04</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/front-raise-(hold)/bar34</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/shrug/bar33</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/c2-rower/row-(high-int.)/con02</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/ankle-walk-(outer)/std13</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/ankle-walk-(inner)/std12</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/ankle-walk-(toes)/std11</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/ankle-walk-(heels)/std10</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/ankle-(internal)/bar32</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/ankle-(extension)/bar31</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/ankle-(flexion)/bar30</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/ankle-(external)/bar37</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/v-ball/bicycle/vbl23</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/v-ball/flutter-kicks/vbl22</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/v-ball/crunches/vbl21</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/v-ball/glute-bridge-adduction/vbl20</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/v-ball/crossover-side-crunch/vbl19</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/v-ball/incline-alt.-march/vbl18</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/v-ball/hk-crossover-hold/vbl17</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/v-ball/incline-&apos;y&apos;-reach/vbl16</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/v-ball/incline-sit-up/vbl15</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/v-ball/leg-raise/vbl14</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/v-ball/toe-touch/vbl13</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/foam-roll/shins/foa13</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/lax-ball-foot/std09</loc>
<lastmod>2021-11-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/v-ball/reverse-crunch/vbl12</loc>
<lastmod>2025-04-09</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/supine/pigeon-crossover-crunch/lyg17</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/v-ball/sit-up/vbl11</loc>
<lastmod>2025-04-09</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/supine/alt.-v-up/lyg16</loc>
<lastmod>2025-04-09</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/prone/straight-to-bent-leg-alt.-side-crunch/lyg15</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/prone/side-crunch-w%2F-reach/lyg14</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/versa-climber/for-time/vrc01</loc>
<lastmod>2024-02-25</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/viper-x/bicep-curl-(hold)/vpx05</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/sledge-hammer/alt.-slam/slh01</loc>
<lastmod>2024-10-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/stability-ball/wall-squat-w%2F-plate/phs04</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/hex-bar/shrug/hex04</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/hex-bar/shrug-(hold)/hex03</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/sa-scaption/dum48</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/standing-sa-overhead-press/dum47</loc>
<lastmod>2025-06-24</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/upright-row-(rope)/cab28</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/upright-row/cab27</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/box/pivot-to-jump/box15</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/front-raise/bbl32</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/quad-ext.-(sl-ecc)/mac24</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/mini-band/sumo-alt.-leg-raise/mnb12</loc>
<lastmod>2022-10-14</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/supine/iso-inverted-alt.-hk/lyg13</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/pogo-hops/std08</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/zercher-split-squat/bbl33</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/treadmill/deadmill-run/tre03</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/box/sl-depth-squat/box04</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/box-squat-w%2F-band%2Fchain/box12</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/prowler/hk-run/prl01</loc>
<lastmod>2024-10-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/alt.-step-up-to-clean/dum04</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/box/alt.-depth-plyo-push-up/box14</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/supine/flutter-kicks/lyg11</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/ez-bar/upright-row/ezb02</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/ez-bar/chest-supported-front-raise/ezb04</loc>
<lastmod>2024-10-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/incline-skullcrusher/dum62</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/foam-roll/calves/foa04</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/foam-roll/glutes/foa12</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/foam-roll/chest/foa11</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/foam-roll/full-back/foa01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/foam-roll/hamstrings/foa05</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/foam-roll/hip-flexor/foa02</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/foam-roll/groin/foa06</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/foam-roll/it-band/foa07</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/foam-roll/lats/foa09</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/foam-roll/t-spine/foa08</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/foam-roll/quads/foa03</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/foam-roll/vmo%2Ftear-drop/foa10</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/farmers-carry/dum12</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/deadlift-to-box-jump/dum11</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/concentration-curls/dum09</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/half-circles/dum17</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/front-raise-sa-alt.-iso-hold-(drop-set)/dum13</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/front-to-lateral-raise/dum14</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/front-to-lateral-raise-(drop-set)/dum15</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/high-plank-sa-alt.-iso-row/dum18</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/incline-pullover/dum20</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/incline-bench-press/dum19</loc>
<lastmod>2025-11-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell-(x2)/f.f.e.-split-squat/dum21</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/lateral-raise/dum22</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/lateral-raise-alt.-iso-hold-(drop-set)/dum24</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/n-grip-bicep-curl-alt.-iso-hold-(drop-set)/izz06</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/lateral-raise-(drop-set-%2B-hold)/dum23</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/rdl/dum26</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/sa-bent-over-row/dum30</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/goblet-squat/dum16</loc>
<lastmod>2025-11-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/zottman-curls/dum46</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor/decline-pushup/flo04</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/decline-bench-press/bbl29</loc>
<lastmod>2025-04-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/donkey-calf-raise/mac03</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/squat-jump/dum41</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/shrug/dum38</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/standing-overhead-press/dum43</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/standing-sa-alt.-overhead-press/dum42</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/sa-tricep-kickbacks/dum35</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/step-back-lunge-to-press/dum45</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/step-back-lunge/dum44</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/sa-farmers-carry/dum31</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/sa-shrug/dum33</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/sa-upright-row/dum36</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/sa-t-row/dum34</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/cuban-press/dum10</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/v-ball/prone-leg-raise/vbl08</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/prone/&apos;y&apos;-low-back-raise/lyg09</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/ham-curl-(5-ct-ecc.)/mac06</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/seated-adduction/mac01</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/prone/crossover-adduction-(hold)/lyg06</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/seated-calf-raise/mac15</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/quad-ext.-(5-ct-ecc.)/mac09</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/seated-abduction/mac14</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/quad-ext.-(drop-set)/mac10</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/prone/crossover-t-spine/lyg05</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/leg-press/mac08</loc>
<lastmod>2025-08-05</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/supine/hk-pull-w%2F-ankle-circles/lyg07</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/standing-sl-ham-curl-(clusters)/mac20</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/seated-ham-curl/mac16</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/standing-calf-raise/mac02</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/incline/close-grip-pushup/inc02</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/treadmill/incline-walk-(3%25-grade)/tre02</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/box/incline-iso-lunge-sl-calf-raise/box08</loc>
<lastmod>2022-07-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/jump-rope/jump-for-time/jum01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/kettle-bell/n-grip-bicep-curl/ket04</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/kettle-bell/lateral-sl-skater/ket07</loc>
<lastmod>2024-02-27</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/kettle-bell/n-grip-bicep-curl-(5-ct.-ecc.)/ket06</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/ham-curl-(sl-ecc.)/mac07</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/high-plank-sa-iso-pulldown/bar28</loc>
<lastmod>2021-08-15</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/goblet/heel-elevated-3-pt.-squat-(hold)/gob03</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/goblet/heel-elevated-squat-(hold)/gob04</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/goblet/lateral-side-lunge/gob02</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/goblet/1-1%2F4-squat/gob01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/goat-bag/wide-stance-rdl/goa01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/front-squat/bbl28</loc>
<lastmod>2025-04-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/goat-bag/45*-back-extension/goa02</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/goat-bag/glute-bridge/goa03</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/goat-bag/glute-bridge-walk-out/goa04</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/hurdle/iso-linear-hop/hur01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/quadruped/hip-circles-(reverse)/qdp03</loc>
<lastmod>2021-08-31</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/short-box/hand-step-up/shb02</loc>
<lastmod>2022-09-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/hex-bar/deadlift/hex02</loc>
<lastmod>2025-04-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/quadruped/hip-circles-(forward)/qdp04</loc>
<lastmod>2021-08-31</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/reverse-facing-overhead-press/ham06</loc>
<lastmod>2025-04-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/iso-lateral-row/ham08</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/hex-bar/deadlift-(5-ct.-ecc.)/hex01</loc>
<lastmod>2025-04-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/sa-pulldown/ham07</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/iso-row-alt.-iso-hold-(drop-set)/ham05</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/pulldown-(5-ct.-ecc.)/ham04</loc>
<lastmod>2024-02-27</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/alt.-sa-pulldown/ham10</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/bent-arm-shrug/ham09</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/kneeling/knees-to-feet-jump/kne01</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/landmine/1%2F2-kneeling-sa-overhead-press/lan01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/landmine/iso-row-(3-ct.-ecc.)/lan02</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/landmine/iso-row/lan04</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/landmine/transition-to-jerk/lan03</loc>
<lastmod>2025-04-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/box/lateral-step-up/box10</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/short-box/lateral-step-up-side-shuffle/shb01</loc>
<lastmod>2022-07-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/kettle-bell/standing-sl-calf-raise/ket03</loc>
<lastmod>2024-02-27</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/kettle-bell/seated-sa-pistol-grip-overhead-press/ket05</loc>
<lastmod>2024-10-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/med-ball%2Fkb/squat-reach-progression/ket02</loc>
<lastmod>2024-11-19</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/db%2Fkettle-bell/bulg.-split-squat/ket01</loc>
<lastmod>2025-04-18</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/n-grip/pull-up/ngp03</loc>
<lastmod>2024-12-28</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/n-grip/pull-up-(5-ct.-ecc.)/ngp01</loc>
<lastmod>2024-12-28</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/n-grip-bicep-(hold)-w%2F-chain/std01</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/mini-band/lateral-hand-walk/mnb10</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/mini-band/standing-hydrant-(hold)/mnb11</loc>
<lastmod>2022-02-11</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/mini-band/qdp-kickbacks/qdp05</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/mini-band/qdp-hydrants/qdp06</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/mini-band/iso-squat-knee-pulse/mnb09</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/mini-band/side-bridge-clamshell/mnb08</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/mini-band/wall-taps/mnb04</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/mini-band/lateral-low-walk/mnb02</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/back-squat-(5-ct.-ecc.)-w%2F-mini-band/bbl31</loc>
<lastmod>2025-04-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/mini-band/glute-bridge-abduction/mnb07</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/mini-band/glute-bridge-(pulses)/mnb03</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/med-ball/full-slam/med02</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/mini-band/front-raise-lateral-pulse/mnb06</loc>
<lastmod>2024-10-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/med-ball/lateral-shotput-(sam-punch)/med07</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/med-ball/incline-pushup/med03</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/med-ball/kneeling-chest-throw/med06</loc>
<lastmod>2025-04-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/med-ball/soccer-throw/med11</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/med-ball/sa-alt.-incline-pushup/med09</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/med-ball/sl%2Fsplit-lunge-iso-lateral-throwback/med10</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/med-ball/keg-toss/med05</loc>
<lastmod>2025-05-24</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/med-ball/iso-squat-press/med04</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/pause-bench-(w%2F-block)/bbl09</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/stability-ball/knees-to-chest/phs03</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/partner-resisted/nordic-ham-curl-(5-ct.-ecc.)/par01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/partner-resisted/butterfly-(5-ct.-ecc.)/par02</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor/plank/flo03</loc>
<lastmod>2025-07-01</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/plate-loaded/seated-calf-raise/pll03</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/bumper-plate/plate-holds/pla02</loc>
<lastmod>2025-04-08</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/stability-ball/pullover/phs02</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/plate-(hold)/sl-alt.-deadbug/pla03</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/plate-(hold)/lunge-walk/pla04</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/power-clean/bbl11</loc>
<lastmod>2025-04-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/supine/pretzel-(hold)/lyg08</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor/pushup-scaption/flo01</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/wide-grip/pull-up-scaption/wgp01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/power-shrug/bbl05</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor/pushup/flo02</loc>
<lastmod>2025-04-19</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/foam-roller/pushup/for01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/floor/pushup-w%2F-chain/flo05</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/box/rebound-standing-jump/box02</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-stretch/seated-hamstring/bast09</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/rope-climber/mac12</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/sa-pec-deck/mac13</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/box/seated-jump/box06</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/short-box/side-plank-incline-adduction-(hold)/sdp01</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/prone/side-plank/lyg12</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/box/sl-alt.-plyo-step-up/box11</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/supine/sl-bicycle/lyg03</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/box/sl-pistol-squat/box13</loc>
<lastmod>2025-04-08</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/v-ball/prone-sl-crossover-v-up/vbl07</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/sl-leg-press/mac18</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/supine/sl-leg-raise/lyg04</loc>
<lastmod>2022-08-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/sl-hack-squat/mac17</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/balance-pad/sl-rdl/bal02</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/rack-pull/bbl08</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable%2Fband/1%2F2-kneeling-sa-chest-press/cab07</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/1%2F2-kneeling-row-(rope)/cab06</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/chest-fly/cab22</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/1%2F2-kneeling-half-bar-press/cab17</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable%2Fband/external-rotation/cab04</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/tricep-ext./cab21</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/lateral-oblique/cab16</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/lateral-chop/cab19</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/front-raise-(5-ct.-pause)-w%2F-rope/cab05</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/lateral-transition-to-punch/cab13</loc>
<lastmod>2024-03-06</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/tricep-ext.-(rope)/cab12</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/lat-pulldown-(5-ct.-ecc.)/cab09</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/sa-1%2F4-fly/cab26</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/sa-tricep-ext./cab25</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/sa-rear-delt-ext./cab10</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable%2Fband/sa-upright-rotation/cab20</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/&apos;x&apos;-reverse-fly/cab15</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/bicep-curl/cab18</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/clean-to-high-pull/bbl22</loc>
<lastmod>2025-04-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/clean-hop-progression/bbl13</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/tricep-dips-w%2F-chain/mac22</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/pullovers-(rope)/cab24</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/iso-lunge-row-(rope)/cab11</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/sa-alt.-iso-hold-bench-press-(3-rep-clusters)/dum28</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/sa-alt.-iso-hold-bench-press-(drop-set)/dum29</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/chest-supported-row/dum08</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/bench-press/dum05</loc>
<lastmod>2025-11-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/bicep-curl-(work-the-rack)/dum06</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/1%2F2-kneeling-sa-overhead-press/dum01</loc>
<lastmod>2025-06-24</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/6-pt.-raise/dum03</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/3-pt.-bench-press/dum02</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/stationary-bike/pedal-for-time-(max-eff.)/stb01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/stationary-bike/pedal-for-time-(35%2B-rpm&apos;s)/stb02</loc>
<lastmod>2025-07-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/prone/sleeper-stretch/lyg02</loc>
<lastmod>2023-02-12</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/standing-sl-ham-curl/mac19</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/stairmaster/step-for-time/stm01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/speed-squat-(tight-stance)/bbl26</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/slant-board/hold-(for-time)/sbd01</loc>
<lastmod>2021-09-24</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/quadruped/t-spine-rotation/qdp02</loc>
<lastmod>2021-11-30</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/tricep-dips-(5-ct.-ecc.)/mac21</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/supine/thoracic-hold-w%2F-foam-roller/lyg01</loc>
<lastmod>2022-07-04</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/weighted-dips/mac23</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/viper-x/inverted-row/vpx01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/viper-x/low-row/vpx03</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/viper-x/scaption/vpx04</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/vertical-bench-press/ham03</loc>
<lastmod>2025-04-18</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/viper-x/sa-row-w%2F-reach/vpx02</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/wall-angels/wal03</loc>
<lastmod>2025-08-05</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/wall/sissy-dorsiflexion/wal02</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/wide-grip/pull-up/wgp02</loc>
<lastmod>2025-04-18</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/wall/sl-dorsiflexion/wal01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/battle-rope/short-wave/bro03</loc>
<lastmod>2025-07-01</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/battle-rope/full-slam/bro02</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/battle-rope/short-wave-(reverse-grip)/bro01</loc>
<lastmod>2025-07-01</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/battle-rope/split-stance-full-slam/bro04</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/bench-press-(3-rep-clusters)/bbl06</loc>
<lastmod>2025-04-06</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/box/standing-jump/box07</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/bosu/push-up/bos01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/quadruped/bird-dog/qdp01</loc>
<lastmod>2024-02-25</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/balance-pad/adduction/bal01</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/bench-press-w%2F-chains/bbl20</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/&apos;y&apos;-squat/bar19</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/back-squat/bbl02</loc>
<lastmod>2025-04-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/sl-hk-iso-hold/bar22</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/&apos;x&apos;-lateral-walk/bar16</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/bent-over-row/bbl16</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/close-grip-bench-press/bbl10</loc>
<lastmod>2025-04-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/close-grip-bench-press-w%2F-block/bbl25</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/bicep-curl-(drop-set)/bbl30</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/hip-thrust/bbl14</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/step-up/bbl21</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/deficit-deadlift/bbl15</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/hang-clean-(3-rep-clusters)/bbl07</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/incline-hip-thrust/bbl01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/shrug-(hold)/bbl19</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/deficit-rdl/bbl17</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-stretch/90-90-squat/bast05</loc>
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</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/1%2F4-squat-to-jump/bbl24</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/vertical-jump-(3-rep-clusters)/std04</loc>
<lastmod>2025-04-15</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/plate-(hold)/5-pt.-lunge/pla01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/arc%2Felliptical/run-(50%25-eff.)/arc01</loc>
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</url>
<url>
<loc>https://www.proformapp.com/my-exercises/assisted/vertical-jump/ass01</loc>
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</url>
<url>
<loc>https://www.proformapp.com/my-exercises/arc%2Felliptical/run-(max-eff.)/arc02</loc>
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</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/ankle-walk-4-pt.-series/std05</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/box/incline-plyo-push-up/box05</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/box-squat-(3-ct.-pause)/box03</loc>
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</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-stretch/1%2F2-kneeling-dorsiflexion/bast03</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/1%2F2-kneeling-sa-row/bar27</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/1%2F2-kneeling-pulldown/bar11</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/1%2F2-kneeling-sa-pulldown/bar21</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-stretch/overhead-fly/bast06</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/dorsiflexion/bar26</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/face-pull/bar18</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-stretch/hip-flexor/bast04</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/kb-hip-swings/bar29</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/iso-squat-scaption/bar04</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-stretch/frog-stretch/bast07</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/crossover-step-up/bar17</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/explosive-back-squat/bar10</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/n-grip-bicep-curl/bar24</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/hk-run/bap01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/power-crunch/bar08</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/pull-apart/bar14</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/speed-step-up/bar03</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/reverse-hypers/bar13</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/mini-band/squat-hop/mnb05</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/iso-squat-row/bar09</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/staggered-face-pull/bar12</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/stationary-hk-run/bar05</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/tke%2Fquad-extension/bar07</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/vert-to-broad-jump/bar20</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/lunge-to-hk-(anti-rotation)/bar06</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/treadmill/hand-walk/tre01</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/supine/alt.-v-up/lyg10</loc>
<lastmod>2025-04-09</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/sumo-deadlift/bbl03</loc>
<lastmod>2025-04-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/broad-jump-(sl-to-dbl-leg)/std07</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/v-ball/crossover-(hold)/vbl01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/v-ball/reverse-toe-tap/vbl04</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/v-ball/incline-rotation/vbl02</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/continuous-jump-(touch)/std06</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/vertical-jump-(stick-landing)/std02</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/box/standing-jump-w%2F-weight-vest/box01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/stability-ball/ham-curl/phs01</loc>
<lastmod>2025-03-26</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/seated-lateral-raise/dum37</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/sa-alt.-front-raise/dum27</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/chest-fly/dum07</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/sa-snatch/dum32</loc>
<lastmod>2025-04-15</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/skullcrusher/dum40</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/shrug-(3-ct.-pause)/dum39</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/dumbbell/preacher-curl/ezb01</loc>
<lastmod>2024-02-27</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/glute-ham-raise/mac04</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/row-(3-ct.-pause)/ham02</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/sa-alt.-row/ham01</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/hack-squat/mac05</loc>
<lastmod>2025-04-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/hurdle-box/hurdle-hop-to-box-jump/hur02</loc>
<lastmod>2024-10-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/incline-bench-press/bbl18</loc>
<lastmod>2025-04-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/incline/pushup/inc01</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/med-ball/partner-core-stability/med08</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/med-ball/bent-knee-leg-raise/med01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/mini-band/sl-hk-iso-hold/mnb01</loc>
<lastmod>2022-10-04</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-partner/triple-broad-jump/bap02</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/plate-loaded/decline-sit-up/pll01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/plate-loaded/bench-dips/pll02</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/partner-resisted/side-abduction%2Fclamshell/par03</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/selectorized/reverse-hypers/mac11</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/standing-overhead-press/bbl12</loc>
<lastmod>2025-04-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/deadlift/bbl23</loc>
<lastmod>2025-04-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable%2Fband/pallof-press/cab03</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/standing/front-raise-(hold)-w%2F-chain/std03</loc>
<lastmod>2024-10-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/under-grip/chin-ups/pfc01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/shrug/bbl27</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/barbell/bench-press/bbl04</loc>
<lastmod>2025-04-17</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/box/step-off-landing/box09</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/bicep-curl-(rope)/cab01</loc>
<lastmod>2025-04-07</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/seated-row-(v-grip)/cab14</loc>
<lastmod>2025-06-21</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/iso-lunge-row-(rope)/cab23</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/iso-squat-row-(rope)/cab08</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/cable/lateral-iso-lunge-row-(rope)/cab02</loc>
<lastmod>2025-01-03</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/c2-rower/row-(low-int.)/con01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/preacher-curl/bar23</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/front-raise/bar25</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-stretch/pigeon/bast01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-stretch/prone-pec/bast02</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/sl-depth-squat/bar02</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-assisted/pull-up/bas01</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/&apos;x&apos;-vertical-jump/bar15</loc>
<lastmod>2025-03-13</lastmod>
</url>
<url>
<loc>https://www.proformapp.com/my-exercises/band-resisted/tricep-extension/bar01</loc>
<lastmod>2025-03-13</lastmod>
</url>
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