Stanford’s Nanci Conniff, who works with pro athletes like New England Patriots defensive back Johnson Bademosi and Indianapolis Colts quarterback Andrew Luck, recommends that CrossFit athletes add Pilates exercises like the saw and swimmers to their warmup as a way of prepping for big, explosive moves.

“These build strong muscular connections in the intrinsic core and greater flexibility in the hips, which helps protect the lower back,” she says.

If you’re into CrossFit, try these two moves to up your game.