For the final phase of your warmup, jump into stability drills to create a great amount of stiffness in your midsection, which will help you to lift more, says Mosher. Because the body starts with stability in its center, if you don't have a stable middle, your strength and energy will have to come from elsewhere — and that often decreases your mobility, weakening your workout and form ("The doom loop of injury," Mosher says).
He lists some solid stability drills, including RKC (Russian Kettlebell) plank, which means total contraction of the body in a plank position 10 to 15 seconds at a time, Dead Bugs or Bird Dogs. "These drills are great because they help you learn to move around a solid midsection, while still breathing naturally," Mosher says.
