The Hybrid Lab with Dr. Alyssa Olenick

EP 91: Leg Day for Runners: Glute-Building Exercises That Won’t Slow You Down

👉 STRONG RUNNER SERIES - Free training series breaking down why runners need lifting and how to incorporate it into your training: → https://bit.ly/3YE6EQNGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/6T4HmEUlo5YIn this video, we dive into effective strategies for building stronger legs and growing your glutes as a runner without compromising your running performance. If you're a runner looking to enhance your glute strength, muscle growth, and overall performance, this video is for you!What you'll learn:• Top Strength Exercises for Legs and Glutes: Squats, lunges, and deadlifts tailored for runners• Proper Form & Technique: How to execute exercises with the right range of motion to maximize growth• Building Glutes without Sacrificing Running: How to balance running with strength training for better glute development• Nutrition for Muscle Growth: What to eat to support your glute-building goals• Recovery Strategies: Essential tips for recovery to avoid injury and boost muscle growth• Whether you’re a seasoned runner or just starting, this video provides actionable tips to help you build stronger, more defined glutes while keeping your running performance at its best.🤘🏻 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/🎧 Strength/Muscle Building Seasons: https://bit.ly/3UwAYek🎥 Step-Up Variations: https://youtu.be/PVa4Of-K3oE🎥 Lifting at Home: https://youtu.be/n0vQU5633voTime Stamps:0:00 - Introduction1:02 - Eat enough food1:20 - Potential off-season goal2:45 - ROM, load, and volume3:45 - Compound movements4:24 - Back squat5:05 - Reverse lunge or split squat6:45 - RDL7:45 - Step-up variations12:45 - Single leg RDL15:58 - Lunge variations18:20 - Hip thrusts (kinda)19:25 - Single leg glute bride21:00 - Slow down your lifts22:14 - Rep ranges23:15 - Weekly spread24:15 - Conclusion

EP 90: Beginner’s Guide to Running: The Tips I Wish I Knew Starting Out

Ready to start running but not sure where to begin? In this video, Alyssa shares essential beginner running tips to help you ease into running safely and sustainably. Whether you’re new to fitness or just getting back into it, these tips will set you up for success.→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/twuSS9Uu2p0 What you’ll learn:• Start with intervals: How to combine running and walking for a smooth start• Slow pace running: Why running at a slower pace is key for beginners• Gradual progress: How to safely increase your running frequency and volume• Walking breaks: Incorporating walking breaks to prevent burnout• Meet yourself where you are: The importance of honoring your fitness level for a more enjoyable experience🔥 Get my free ZONES CALCULATOR & PhD-backed running tips here:→ https://bit.ly/4lYPHKK Alyssa’s beginner-friendly tips will help you build a solid foundation for long-term running success and enjoy the process of getting fitter without the risk of injury.Get $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ 🤘🏻 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/

EP 89: The Running Warm-Up Actually Worth Your Time

Are you skipping your warm-up before runs? 🏃‍♂️ You could be risking injury and hurting your performance! In this video, Dr. Alyssa Olenick (Exercise Scientist and 7x Ultra Runner) reveals her quick and effective warm-up routine specifically designed for runners.Learn how to activate your calves, glutes, and hamstrings using simple bodyweight movements and low-grade plyometrics like skipping and hopping — all in just minutes. These evidence-backed exercises will boost your mobility, prevent injury, and make every run feel better.This video is a podcast version of a full YouTube, watch it here on Spotify (video version) or on YouTube here: https://youtu.be/yNKNjOBS6vo. 🌟 What You’ll Learn:→ Why warming up is non-negotiable for runners→ Time-saving routines for busy runners→ Easy bodyweight exercises targeting key muscle groups→ How to use dynamic movement to activate your body🎯 Whether you're training for a 5K or just getting back into running, this warm-up is a must.🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com

EP 88: How to Train for Your First HYROX Race | Beginner-Friendly Tips (PART 2)

👉 Get our free HYROX ACCELERATOR series here: → https://bit.ly/4iRnOBL Note: This is a video podcast of a full-length YouTube video. You can watch that here if you are not on Spotify for podcasts, where video playback is available: https://youtu.be/aUEBCd6_cBoListen in order or on the go by going back to episode 87, the one right before this!WATCH PART 1 HERE: https://youtu.be/RMB5P8X6nhI?si=i-qnWnH3PZKX7eyTSave $20 off your first month of our HYROX plan with code PODCAST → https://www.thelyssmethod.com/programs/hyroxCan YOU do a Hyrox race? In this video, Alyssa Olenick, PhD and Coach Corey of The Lyss Method break down who Hyrox is for and how beginners or first-time racers can train for their first event. Learn about fitness level requirements, training modifications, and practical preparation tips for race day!Topics Covered:• Who can compete in hyrox?• Training for your first hyrox race• Strength & running tips for beginners and first-time racers• Common mistakes and how to avoid them 🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/Timestamps:0:00 - Introduction0:55 - Who is Hyrox for?2:50 - Doubles approach3:35 - Running baseline suggestion5:30 - Running base starting point6:20 - Best training and prep tips9:00 - Practice compromised runs10:20 - Do you need to do Hyrox-specific workouts?12:10 - Sled push substitution15:50 - Rep and sets & strength recommendations 19:55 - Wrap up and final words

EP 87: HYROX EXPLAINED: What It Is, Race Format, & Who It’s For (PART 1)

👉 Want to take your Hyrox training to the next level? Get our free HYROX ACCELERATOR series here:→ https://bit.ly/4iRnOBL Note: This is a video podcast of a full-length YouTube video. You can watch that here if you are not on Spotify for podcasts, where video playback is available: https://youtu.be/RMB5P8X6nhI Save $20 off your first month of our HYROX plan with code PODCAST → https://www.thelyssmethod.com/programs/hyroxWhat is HYROX? Everything You Need to Know! HYROX is the ultimate hybrid fitness competition, combining endurance and strength in a grueling race format! In this video, Dr. Alyssa and Coach Cory Davis break down the HYROX event structure, including:✅ 1,000m runs ✅ Strength & functional fitness stations (sled push, burpees, lunges & more!) ✅ Race strategy & training tips for beginners & experienced athletes ✅ Why HYROX is exploding in popularity in the U.S. & Europe If you're looking to improve your HYROX performance or are curious about how to train for HYROX, this video is for you! 🤘🏻 OUR HYROX PROGRAM → https://www.thelyssmethod.com/programs/hyrox🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/⏰ Timestamps:0:00 - Introduction0:32 - What is Hyrox?0:36 - Events Broken Down2:16 - Weight & Solo/Doubles Breakdown3:23 - Strategy Approach4:50 - Coach Lyss's Races5:25 - Coach Corey's Background8:35 - Hybrid Spectrum12:00 - Wrap Up