Vegan Food Pyramid

Vegan Food Pyramid ⁠ I've teamed up with my good friend @miguelthevegan for this post, be sure to check him out too!⁠ ⁠ We've redesigned the food pyramid into a vegan-friendly version.⁠ ⁠ Grains, especially the wholegrain versions are packed with complex carbs, fiber and tons of essential vitamins & minerals. I'm talking oats, brown rice, quinoa (yes, I know it's technically a seed), etc. They'll generally take up the bulk of your meals. ⁠ ⁠ Fruit & veggies, we all know the benefits of them, fiber & all sorts of nutrients, fill up on your fruit & veg each day, I generally aim for 10 servings a day, but whatever stage you're at, work to increase it, even if it's 2-3. ⁠ ⁠ Legumes like beans, lentils, soy products, packed with protein, fiber, complex carbs & more. Tofu & nut butter are minimally processed yes, but are generally close to their original form and have a similar nutritional profile, think peanuts v 100% peanuts peanut butter.⁠ ⁠ Nuts & Seeds, protein plus essential fats.⁠ ⁠ At the top, we've got moderately to heavily processed food like refined carbs, oil, vegan junk food, etc, you can still include this, just be mindful of your consumption and focus on the bottom layers first. ⁠ ⁠ ⁠ Do you agree? Less us know in the comments.⁠ ⁠

Is my diet as a vegan that much different?

Is my diet as a vegan that much different? Most of the foods you eat are vegan already and with a couple of simple swaps, most people would be 90% vegan.⁠ ⁠ If we break it down further, for breakfast I've replaced the milk with soy milk.⁠ ⁠ Lunch, I've replaced chicken with tempeh & mayo for hummus. You can also use other alternatives, this is just what I used.⁠ ⁠ For dinner, again I've subbed the chicken out and used chickpeas, you can use vegan chicken if you want something even more similar.⁠ ⁠ For my smoothie, I've swapped whey for plant-based protein and used the soy milk from earlier.⁠ ⁠ The point is overall it's probably 5-6 ingredients that are different. I wouldn't worry about the finer details until you reach that stage, as it can be difficult to know the origins of some ingredients. My advice here is to focus on whole foods first then looked for products with the vegan label to be sure, but don't get too bogged down in the detail to begin with. ⁠ ⁠ Even now I still have to figure out some products and if they are fully vegan, so I understand for someone new it can be a struggle. You won't get it right every time, all you can do is your best.⁠ ⁠

Vegan Servings

Vegan Servings This is a simple but handy guide on what to aim for each day and build your diet on these foundations. I suggest using these as a minimum each day and building 80% if your diet around wholefoods & supplements like D & B12. The remaining 20% or less can come from more processed foods if you wish like protein powder, meat alternatives or ice cream etc⁠ ⁠ Check out the next post for more info on servings sizes.⁠ ⁠ Legumes are great sources of plant proteins, fiber & a host of different nutrients, you can incorporate them throughout the day, soy milk for breakfast, hummus & falafel for lunch, tofu for dinner.⁠ ⁠ Nuts & seeds for their essential fats, 1-3 servings a day and I include flaxseeds daily, plus often some nut butter.⁠ ⁠ Whole grains like wholewheat products, brown rice, oats, etc. Oats in the morning plus brown rice for lunch & maybe avocado toast as a snack.⁠ ⁠ Fruit & veggies are some of the most nutrient-dense foods available, I aimed for a minimum of 10 servings a day, but start with 8 and build from there. ⁠ ⁠ A supplement for B12 is essential, vitamin D is a smart choice for many & you could also include iodine if you're not getting it elsewhere.⁠ ⁠ Want more info on this? Check out our Guide to Vegan Nutrition & get our fat loss meal plan for free with it this weekend.⁠ ⁠

Really simple snack

Really simple snack you can whip us this weekend & use for those mid-morning munchies!⁠ ⁠ Ingredients needed;⁠ 1 can chickpeas drained and rinsed (you can also pat dry)⁠ 1/2 tsp salt or to taste⁠ 1/2 tsp garlic powder⁠ 1/2 tsp paprika⁠ or any other spices you like!⁠ ⁠ Instructions⁠ Preheat oven to 200/400 degrees.⁠ ⁠ Toss chickpeas, salt, and spices together in a small bowl until the chickpeas are evenly coated.⁠ ⁠ Spread chickpeas evenly on a cookie sheet and bake for anywhere from 30-40 minutes, stirring occasionally until they get hard and crunchy. It may take longer than 40 mins, so just check to see how crunchy they are.⁠ ⁠ Store in an airtight container!⁠ ⁠ You can use oil if you want or use a spray if needed. They are usually fine without the oil, but I will occasionally use the spray.⁠ ⁠ Tag me if you try them!⁠ ⁠

negativity self-doubt anxiety

It starts with one unmanaged thought... Before I know it I’ve built up a drama & totally lost focus.⁠ -⁠ I skip out of the present moment & hit into a cyclone which pulls me into the downward spiral of⁠ 👉🏻negativity👉🏻self-doubt👉🏻anxiety.⁠ -⁠ It happened yesterday in training.⁠ -⁠ I walked up to a loaded bar like Billy big balls ready to lift the dam thing.⁠ -⁠ Then the convo went like this...⁠ “fuck that looks heavy”⁠ “God not sure I can do that”⁠ “What if fail I’ll feel so embarrassed”⁠ “What if I injure myself”⁠ “god these leggings are hideous”⁠ “Shit did I leave the iron on”⁠ -⁠ 👉🏻I went from focused on unfocused in a split second.⁠ 👉🏻I became uncommitted to what I wanted to achieve⁠ 👉🏻I let the worst-case scenario take over as the main thought.⁠ 👉🏻I convinced myself I was going to fail⁠ -⁠ This is self-sabotage my friend and something you do without even realising it.⁠ -⁠ That whole conversation in my headset me up to screw me over.⁠ -⁠ These internal thoughts lead to;⁠ 🔸️Repeating passed behaviours⁠ 🔸️being unable to take action⁠ 🔸️unable to make progress⁠ -⁠ You live in a permanent land of self-doubt and this is my friends is a huge blocker to success in anything.⁠ -⁠ Our heads can be a magical place IF...the story you tell yourself is the right one⁠ -⁠ But if it isn't and you find yourself stuck in your head and stuck in your life then YOU NEED TO GET OUT OF YOUR OWN HEAD!⁠ -⁠ Getting out of your own head is the opportunity to;⁠ 🔸️gain perspective⁠ 🔸️to be interrupted⁠ 🔸️To get your present in the moment where we need to be focused.⁠ -⁠ Next time you find yourself in your own head potentially screwing yourself over, be sure to try 1 or all of them!⁠

When You Do This, Everything Shifts ⁠ This simple mindset switch can make such a difference to your daily life…⁠ ⁠ Less stress, more confidence, feeling empowered…. the list goes on and the benefits are potentially endless!⁠ ⁠ When you stop blaming yourself & others and begin looking for ways in which you can LEARN from your life experiences, life simply gets better!⁠ ⁠ Looking at every experience as an opportunity to grow and expand your thinking catapults you into a more positive and empowered mindset. I think we can all agree that that is something we want to obtain, right?⁠ ⁠ Are you ready to embrace a more harmonized version of yourself?⁠ ⁠ Remind yourself of this quote for an entire week and watch as your life changes

What Does Mindfulness Mean To You?⁠

What Does Mindfulness Mean To You?⁠ ⁠ 🌊 Letting go of the past and knowing that you can begin again at any moment. By being less reactive to things within your everyday life, you may notice your stress levels drop dramatically - a key benefit of mindfulness practice.⁠ ⁠ 🙂 Accepting that the present is the only thing that exists, everything else is just a memory. When you start looking at life this way, the minor, less important details you once stressed about, soon become a distant memory!⁠ ⁠ 🌿 Allowing your feelings to exist but not ultimately judging your feelings or yourself. As the famous quote goes… ‘Live and let live’⁠ ⁠ 🔮 Being aware that you are not your thoughts, and can choose to not be consumed by them. You can learn to filter through your thoughts over time, giving you the upper hand, knowing when to react and when to move on from those stubborn thoughts!⁠ ⁠ AND, mindfulness is much more than that too!⁠ ⁠ It’s a matter of being aware of yourself, your thoughts and your feelings, while not attaching yourself to these feelings, thoughts and potential emotions…⁠ ⁠ When you embrace your life and live it in a more mindful manner, you may begin to see life more positively, while also living a more authentic life!⁠ ⁠ PLUS, mindfulness also tends to help reduce stress within your life.⁠ ⁠

Tips To Reduce Your Anxiety

Tips To Reduce Your Anxiety ⁠ 💤 Get Enough Rest 💤⁠ ⁠ - Aiming for 7-8 hours of sleep can help improve your mood and outlook on life. You can try lots of things to help improve your sleep such as turning off your lights and your devices some time (maybe 30 minutes or so) before going to bed. Plus, reading a book before bed can help calm your mind - try something that doesn’t require much thought.⁠ ⁠ 🍎 Eat a Healthy Diet 🍎⁠ ⁠ - Eat at least 5 servings of fruit and vegetables per day. Drink enough water and avoid excessively processed foods. A healthy diet will help you feel more energized throughout your day while also helping you avoid sugar & junk food energy spikes and crashes. ⁠ ⁠ 🏃‍♂️ Exercise Daily 🏃‍♂️⁠ ⁠ - Improve your mood and overall health by exercising for at least 10-30 minutes per day. Whether you go to the gym or simply go for a quick stroll, every effect helps! Incorporate more exercise into your daily life such as choosing to walk to the store instead of driving. ⁠ ⁠ 🎨 Try Something New 🎨⁠ ⁠ - This can help you overcome the fear of the unexpected and help you become more at ease with yourself. Try a new hobby such as drawing, painting, practicing music or something completely different - whatever it is, make sure it’s something new!⁠ ⁠ 💆‍♂️ Practice Mindfulness 💆‍♂️⁠ ⁠ - Meditation and other mindfulness exercises can help calm your mind and cleanse your thoughts. Just 3-10 minutes per day of silent meditation can have a huge impact on your mental state. Of course, longer meditation sessions will also bring greater benefits but, if you’re new to this, just start small!⁠ ⁠ 🌱 Implement CBD Into Your Daily Routine 🌱⁠ ⁠ - Last, but not least… try implementing CBD into your daily routine for the physical and emotional benefits it can entail! CBD has been noted as a great aid for reducing anxiety and life induced stress for most people.⁠

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Benefits Of CBD for Your Skin

Benefits Of CBD for Your Skin 🌿💆‍♀ Apart from the myriad of benefits people experience from ingesting CBD, we’re seeing lots of people incorporating CBD into their skincare routine to receive a facial uplift too! Whether you are looking to revitalize any skin that is dry, reduce the oiliness of your skin, minimize your potential risk of acne scars or if you are simply looking to avoid wrinkles as much as you can, it’s worth adding some CBD oil to your skincare routine. So, here’s how you can begin incorporating CBD into your skincare routine to receive some amazing benefits: ✅ Carve out a few moments of time to treat yourself to the harmonizing experience of hemp-powered self-care ✅ Apply a thin layer of our CBD infused hemp oil to your freshly cleansed skin or use as a pre-cleansing oil to remove makeup and other debris ✅ Allow the oil to penetrate the skin of your face or body for as long as is comfortable for you ✅ Cover the area to lock in moisture, massage excess into the skin, or gently wash away with water before conquering the world. If you want to find out more about how CBD can make a huge difference to your skincare routine, we’ve got you covered! CBD skin products that contain hemp oil deliver multifaceted benefits. While CBD penetrates into the body to support healthy muscle and system function, hemp oil nurtures the skin itself. Skara’s CBD Oil contains organic hemp seed oil, organic blue agave, organic orange oil, full-spectrum hemp flower, and vitamin E oil derived from sunflowers. It is vegan and cruelty-free for your elevation and peace of mine.

Full day of Vegan Meal Prep⁣ ⁣

Full day of Vegan Meal Prep⁣ ⁣ 🥗This is just a sample day of meals that can be prepared the day before!⁣ ⁣ 🍫Breakfast is choc protein oats with choc protein, oats, soy milk, flax, walnuts, cacao & cacao nibs.⁣ ⁣ 🌰Snacks is protein bread with almond butter & maple syrup⁣ ⁣ 🍠Lunch is tofu, mashed potato, veg & lemon tahini sauce⁣ ⁣ 🍲Dinner is a curried lentil & quinoa with veg. I just used all my leftover veg in this.⁣ ⁣ This day is probably around 3000 calories and 150g of protein. (I couldn't fit everything into the containers)

Scheduling the time to fit my workouts

Monday’s are meant to be crushed [tag a friend, let’s get it] My goal is simple. To continue being the best version of myself. I said this year I was going to put myself as a priority and I’m doing just that. Scheduling the time to fit my workouts in my crazy schedule has been key to making it happen. Schedule your “me” time so it becomes a priority. What you don’t schedule, you won’t make time for. And yes, this means that you’ll have sacrifice in other areas of your life. These past couple of months I haven’t been as social with my friends. I’ve cut the dining out, and will probably seem as picky when I’m not eating anything other than my program’s food at events. And yes, I’m even going to bed extra early because with a toddler you don’t even know how much sleep you’ll end up getting. All of us have to sacrifice something in order to fit in what’s important to us. Looking forward to@the next 4 weeks of this #ma60day with my @mawarriors queens.

Goal: 3 circuits 6 reps each

If you don’t have a toddler, borrow one 😂 you’re going to love this one [tag a friend whose baby you’d like to borrow too] this was a lot more challenging than I thought specially since she’s getting bigger. I guess this means I have to get stronger 💪🏾 Goal: 3 circuits 6 reps each. On the stair master I did 10 sets of 2 minute weighted steps with a minute recovery.

Build a strong core progressively

Build a strong core progressively 💪🏾 Let me help you engage your core and work on getting it stronger through safe progressions. Foundation is everything and isometric planks will help you build a very strong core. Planks not only work your core, but when practiced with good alignment, they will help you strengthen your entire body. You will be strengthening your posterior chain and a a result, you’ll improve on your posture and balance, while getting rid of back pain. Do me a favor and forget about what your body looks while it’s WORKING. Focus on following these cues and getting to know that body of yours. Beginners: If you cannot hold a 30s plank, then do half the time and work your way up. Every progression will require you to adjust accordingly. Give yourself the time and the chance to learn, get better, and thrive!

perform each movement for 2 repetitions for 2 rounds.

Because Monday’s are meant to be crushed. Tribe you better save and share this warm up routine. This has to be one of my favorite ways to warm up prior to a workout that is lower body heavy. Warm up goal: perform each movement for 2 repetitions for 2 rounds. Why are warm ups so important: when your muscles are warmed up, they can contract more forcefully and relax quicker reducing the risk of injury by overstretching a muscle. As your temperature rises blood vessels dilate which increases blood flow and puts less stress on the heart. At the same time your range of motion increases allowing your larger joints to reach their maximum movement potential. These are just some of the benefits of warming up and it serves an important part of your training. Do not skip it. Add this to your arsenal of warm ups and let’s get it tribe!

Plate Counterbalance squat Circuit

Because Mondays are meant to be crushed. Tribe, get ready for this one [tag a friend to challenge] Circuit 1: Plate Counterbalance squat 3x8 Foam roll March with kettlebell stabilization 3x6 Chatturanga hold till failure Circuit 2: Tri-pause step down 3x6 Dive bombers 3x6 Circuit 3: Bear alternates 3x8 One arm down dog 3x6

Banded broad jumps Banded Hip airplane

Taking you through what a day of performance training looks like for me. I’ve attached all the circuits with full rep count. If you guys have any questions, put them in the comment section. Soon, you too will be training and moving like this. 1st circuit: 3 sets of everything. Elevated heel goblet squat: 8 reps Push up to downdog : 10 Medicine ball wheel roll outs 8 2nd circuit: Banded broad jumps 5 TRXsingle leg face pulls 5 3rd circuit: Single leg step over 6 Spanish squats 15 Banded Hip airplane 6 The #EmpoweredbyMassy app is right around the corner. A lot of science and a lot of brilliant minds have work on this to make it one of the best app’s in the market. Thanking leadersofmovement for keeping me healthy and learning throughout this process.

Bench strength workout using your body weight

Anywhere, Anytime. Bench strength workout using your body weight [swipe, tag a friend, and share it] who says you can’t get an amazing strength workout using very little equipment. These moves will challenge you like never before. Hit that ❤️ to let me know what to post more of. Using your body weight is deceiving. Try these out and tag me if you try the workout. ✅2 circuits: pair the first three movements together as 1st circuit. Perform each movement with little to no rest in between. Rest as you see fit between circuits. ✅Tip: find a platform that allows you to be parallel to the floor when your feet are elevated. ✅You can also pick a shorter bench or platform for the jumps. For less impact on the jumps, just lower yourself one leg at a time instead of jumping back.

The hip thrust tutorial. To build functional glutes

The hip thrust tutorial. To build functional glutes [tag a friend] Homework to work up to having the strength and alignment necessary for a proper bench hip thrust: Isometric hip bridge : 1:start with 3 sets of 30s holds. 2: work up to 40s. 3: work up to 1 minute. Hip thrust key points: 1:Keep core neutral as you lower your hips to the ground including your neck. 2: tuck hips under to go into full hip extension at the end of the range of hip thrust. 3: before you add resistance like a barbell or a dumbbell, work on your technique. Drop me some love. Let me know what should my next tutorial be. I’ll be doing every week.

Planking for core strength and do the homework

You run like a girl, you do push ups like a girl, what does this really mean though? [tag a queen to inspire] Let’s get it, because you’re not weak, you’re a beast my queen. To the women who follow me, building strength takes time, but we do not improve on the things we don’t practice. Your body is a machine that adapts to whatever stress you put it through. So be brave and know you can do this. It’s a matter of practice. Get inspired. I was once told that a push up is nothing but a moving plank. So in order to get these done, you’ll have to build core strength. Watch my #IGTV video on planking for core strength and do the homework.

Got 20 minutes and a dumbbell?

Got 20 minutes and a dumbbell? Let’s HIIT it 🍑 [tag your friends] Master circuit: 5 rounds 15 seconds per movement on each side of the body if applicable. 1:Dumbbell Goblet Squat 2:Bear bridge with press 3:Single arm Curtsy lunge 4:Single leg bridge with dumbbell tricep extension: 5:Modified side plank with adduction 6:Lateral high knees Tip: go at your own pace completing reps at the given time for each movement. Each round will take about three minutes to complete taking very little rest between movements. Rest accordingly after each round. 70 seconds on average will end up in a 20 minute full body routine that will have you in a pool of sweat and muscles pumping. Let’s get it, let’s burn it.

FUNctional upper body(and core) workout

FUNctional upper body(and core) workout that will have your muscles burnin’ 🔥 Let’s do this👊🏽! . Like ♥️ + Save for your next workout(at home or gym)! . . I ABS-olutely love training core & upper body together. These exercises focus on improving your reactive skills, stability and strength. All you really need is 20-30 mins to get the job done👏🏻 .

HIIT circuit to BURN those HOLIDAY CALS!

HIIT circuit to BURN those HOLIDAY CALS! . Please DOUBLE TAP ♥️ for more vids like this so I know what to post more of! — thank you for your support . One of the BEST ways to burn the most calories(especially after over-indulging during the holiday) is by performing bodybuilding and plyometric exercises in a circuit with short rest periods to keep your heart rate up and muscles burnin’.👏🏻! . COMPLETE ➡️ 10-12 reps each exercise | 3 rounds | 60 sec rest . Get ready to feel the burnnnn

LOVE-HANDLES!!”(At home or the gym!)

“LOVE-HANDLES!!”(At home or the gym!) . . Please DOUBLE TAP ♥️for more vids like this. Thank YOU for your support 🤗. . So many of you requested help in this area so I’ve put together a routine that will help you work your love handles (the oblique region of the torso) to firm your mid-section overtime. With exercises like these, resistance training and a proper diet you’ll be on your way to a stronger and sexier core! Go get itttt.

HIIT SESSION at home or the gym

HIIT SESSION 👀 💦 (at home or the gym) Like ♥️ + Save for your next sweaty session! . . I personally like to keep my HIIT circuits simple so you can really focus on moving your body throughout the entire circuit. Get ready to feel your entire body burnin’🤪 . COMPLETE: 30 secs each slide | 4 rounds | 60 secs rest after each circuit! Go Get It!! .

Super sweaty HIIT exercise

Super sweaty HIIT session is the perfect way to get back into training(at home or the gym! 👏🏻) . Like ♥️ + Save for your next workout! . Since my goal is to burn fat while still improving my strength & athletic skills— I like to add more circuits like this into my training to keep my body challenged & calories burnin 💃🏻 ’ . COMPLETE ➡️ 30 secs each exercise x 5 rounds | 60 sec rest in between rounds . Get ready to feel the burnnnn

Back & a sprinkle biceps on deck

Back & a sprinkle biceps on deck - who’s sweating with me? . I woke up on the wrong side of the bed this morning which is why you’re seeing this reposted 🤪 Sometimes you gotta unplug 🔌 yourself and the things distracting you & hit the reset. A little self awareness goes a long way. I’m excited to spend this weekend celebrating my 30th and being present with some people I cherish. Taking the weekend off tracking macros & enjoying some cocktails🍹 on the dance floor is for sure on the agenda.💃 . Tell me what you’re up to this weekend and if you give this a go! ☀️ Save it 📌 & tag a pal 🖤 3x10-12 reps . Wide grip lat pull down Landmine rows Single arm landmine row High cable rows Hammer curls Inner bicep curls Cable curls

Dumbbell chest press, Incline press ups

Back to the grind with some happy bean juice this morning ☕️ 🌈 ☀️ and a quick DB-only upper bod sesh. Who’s sweating with me today? . Let’s do this, Monday 👊 4 sets 10-12 reps. Swipe, save and tag a pal! Report back when you’re done 😜 . Bent over DB row Single arm DB row Dumbbell chest press DB press w/ rotation Incline press ups Plank 2x1 min each Mountain climbers 3x30 seconds each round . I have an email 📧 newsletter coming atcha this week with some holiday season goodies & tips to navigate holiday parties 🥂 with cocktails and such, some travel tips, etc. so stay tuned

Gluten free cupcakes cardio

A couple days late but THANK YOU for the birthday wishes. 🥂🧁 Since it is the holiday 🎄 season, I figured it'd be a good time to touch on the subject of celebrations & making progress when everyone stresses about "staying on track". . Truth of the matter is that it's not necessarily about staying on track, but being flexible enough to enjoy this time while being mindful of your choices and realizing that a few indulgent events will only set you back as much as you let them. . Tips to consider: . Focus on what matters: the company & experience. Enjoy a few foods 🥧 that you only get during this time of year and be mindful of the LOVE that went into preparing it. . Don't restrict so that you're primed to bend and break once you're around food. Plan your day so you're getting plenty of protein since holiday meals tend to be carb & fat heavy. . If you track 📊 macros, consider lessening the pressure of playing Tetris when there'll be a lot of social events and focus on calories ONLY while prioritizing 🍗 protein. . If you overdid it, don’t compensate with endless cardio & restricting food. Look at the big picture: one meal is a tiny fraction of the meals you'll eat that week. Move on with your routine and know that you can't change what's been done, but you can set yourself up for success NOW. . You have one life to live and it's best lived in an equilibrium that includes occasional treats & social events. 🥂 It's a hard mind game to get out of when society demonizes some foods. Silence the noise. The gym & macros will ALWAYS be there but the people & experiences in life won’t. ❤️ Also...if you’re in southwest FL, I can highly recommend Island GF Bakery in Sarasota - these gluten free cupcakes

Leg workout Reverse hyperextensions

HAPPY WEEKEND! 🌈 ☕️ DB-only leg workout comin' atcha! 😈 . Do you work out when you travel? ✈️ I try to find a gym/use the hotel gym & get in whatever I can. Best way to start the day IMO ☀️☕️ Never underestimate the ability of a dumbbell to whoop your tail whether you’re traveling or not. Get in 4 sets 10-12 reps each. Swipe, save & tag a pal. Report back when you're done! . Goblet pulses 30 sec each set DB sumo to DL DB Sumos with a side of trolling 😂 Single leg DL Reverse lunges Reverse hyperextensions . I'm off to do my usual Tasmanian devil style cleaning 🧼🧹🌪 rampage through my house then grab some grub & drinks 🍹 with some buds later. Tell me what you're up to this weekend! ☀️ Let's make it a GOODIE.

BACK ATTACK biceps

A little BACK ATTACK with a sprinkle 🍩 🌈 of biceps to spruce up your Friday! . Aggressively fist pump ✊ if you are READY for the weekend! 💃 🎄 Any fun plans? I have an ugly sweater 🦙 party tomorrow and I embarrassingly need to finish Christmas shopping. Oops 🤪 . Knock out 4x10-12 and REPORT BACK when you're done. ☠️ Tag a pal and let's go! . Landmine rows Single arm landmine rows Wide grip lat pulldown Rear delt cable row Cable curls Underhand pulldown