
Lani.
Name: Leilani Jamieson
Location: Auckland, New Zealand
Insta: @lanifitnz
Profession: Paediatric registered nurse & qualified PT
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Lani has prepped a bootilicious workout- Will you give it ago?
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*Equipment:
Booty band and any type of weight! Can be a kettle-bell, Dumb-bell, a bag
packed with cans, anything!
Warm up:
30 seconds
on, 10 seconds rest in-between each exercise. 30 seconds rest between each
round. You have 4 rounds!
1. Banded deep squats
2. Banded pulses
3. Banded crab walks
4. Banded abductors
Your glutes
should feel like they are on fire now! Ready to work a little bit harder and
load some weight! TIP: Squeeze your glutes at the top of every squat and every
thrust! Squeezing is so important to activate the glutes and to ensure that we
get the most gains out of our workout!
Work:
40 seconds on each leg, 10 seconds rest. You have 3 rounds on the same leg before you move onto the next leg!
TIP: SQUUEZE the glutes even harder!!
1. Banded fire hydrants
2. Banded donkey kicks (Can choose to
do these without the band if you prefer)
3. Banded pulses (3 rounds)
4. Banded sit squat at 90 degrees (3
rounds)
Time to
thrust!
40 seconds
on, 10 seconds rest. 3 rounds!
1. Banded hip thrusts (laying on the
ground)
2. Banded hip thrusts with abduction
Get rid of those bands! Time to add some weight!
40 seconds on, 10 seconds rest. 4 rounds!
1. Weighted deep squats
2. Weighted pulses
3. Weighted alternating lunges
4. Jump squats (without the weight)
And you’re
done team! Remember to cool down properly and
stretch out the glutes and the legs.
GIVE YOUR WILD SIDE A GO..

✘Scrunch detail bust ✘Teal leopard print crop ✘Removable padding ✘White ‘Cove Republic’ vinyl branding ✘Polyester/nylon (Great retention & holds shape well) ✘Thick weight fabric for a squat proof finish

✘Mid thigh length ✘Teal leopard print shorts ✘White ‘Cove Republic’ vinyl branding ✘Polyester/nylon (Great retention & holds shape well) ✘Thick weight fabric for a squat proof finish