Workout 5: Barbell Butt Bridge (Or hump the ceiling)
S = 4
R = 20/30/mx/mx
Grab a normal 45lbs barbell and place it along your hips. The thing I like about this exercise is that you can keep adding weight according to your experience level… but don’t let your ego get carried away. To do the 30 reps during the second set, I doubt you’ll be able to get away with much weight so take an educated guess. You may also use dumbbells by placing them on your thighs and holding on to them.
As you lie down, bring your knees up and keep your feet flat on the floor. Then raise your butt and lower back off the floor (hump the ceiling), hold it for a second and then lower yourself back to starting position. You should really focus on squeezing your bum as you do this … not only will it let you lift a heavier load, you will get the desired effect needed.