Here is a workout you could try. Begin with a warm up doing a mixture of light cardio, dynamic stretches and bodyweight exercises (Exercises such as prisoner squats, front and lateral lunges, floor bridges, supermans etc). Then do a couple of good core exercises to get this area firing (exercises such as front and side planks, leg raises etc). Then try these exercises, Barbell squats, deadlifts, clean and press, plyometric press ups, jump pull ups (stand below a bar and jump up and perform 1 rep, return to the ground and repeat) and rotational medicine ball throws (Hold a heavy medicine ball and perform a rotating side throw against a wall or to a partner). Do 3-4 sets of 6-8 reps of each exercise with around a 2 minute rest in between.