# EP 96: Most Warm-Ups Are a Waste of Time… Here’s What Actually Works

Page: https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-96-most-warm-ups-are-a-waste-of-time-here-s-what-actually-works
Text version: https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-96-most-warm-ups-are-a-waste-of-time-here-s-what-actually-works.md
Podcast: [The Hybrid Lab with Dr. Alyssa Olenick](https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020)
Published: 2026-02-11T22:54:05+00:00
Episode link: https://podcasters.spotify.com/pod/show/the-hybrid-lab/episodes/EP-96-Most-Warm-Ups-Are-a-Waste-of-Time-Heres-What-Actually-Works-e3evjgl
Audio file: https://traffic.megaphone.fm/APO7605298316.mp3
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JSON: https://stenobird.com/v1/public/podcasts/the-hybrid-lab-with-dr-alyssa-olenick-2941020/episodes/ep-96-most-warm-ups-are-a-waste-of-time-here-s-what-actually-works
Duration seconds: 1083

## Resource

📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym → https://bit.ly/4mtleF5 → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/MjQwtiiK6Bg Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Stop wasting 30 minutes on warm-ups you don’t need — and stop jumping under the bar cold. In this video, Dr. Alyssa Olenick, PhD in Exercise Physiology, shares her simple, effective, and time-efficient warm-up method for strength training. This is the exact approach she uses for herself and her clients inside The Lyss Method to get warm, get moving, and start lifting — without wasting time. Here’s what you’ll learn: • Cardio warm-up: How to get your heart rate up and prime your body for lifting • Foam rolling: Benefits for muscle activation and injury prevention • Dynamic stretches: The importance of flexibility and mobility before lifting • Core exercises: Activating your core for better stability during lifts • Movement prep: Preparing your joints and muscles for the workout ahead This warm-up routine is perfect for anyone looking to optimize their workout and reduce the risk of injury. Whether you’re a beginner or a seasoned lifter, Alyssa’s tips will help you improve performance and get the most out of every training session. 🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs 🤘🏻 FOLLOW LYSS ON IG → https://www.instagram.com/doclyssfitness/ 🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/ Time Stamps: 0:00 - Introduction 0:57 - Getting warm via cardio 1:40 - Thoughts on foam rolling 3:02 - Dynamic movements/stretches 4:45 - Mix in core work 5:50 - Movement prep 7:15 - Possible plyometrics 7:40 - Get und…

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## Transcript

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