New Warmups! Added & Updated + Guide + Collection

Big update to the warmups section: all 12 warmups in the database are effectively new. The names and links stayed the same, but under the hood we rebuilt everything - 9 got a complete overhaul and 3 are brand new additions. A lot of work went into this (we counted, it was a lot).

There's also now a complete warmup guide covering the why and how of warming up properly, and everything lives together in the warmups collection for easy browsing.

One practical note: if you've visited the updated warmups recently, your browser might still be showing you the old cached versions. To fix that, clear your browser cache - but NOT your cookies (that's where your tracking and dashboard progress live, and we'd like you to keep those).

Quick how-to:

• Chrome / Edge: Settings > Privacy > Clear browsing data > tick only "Cached images and files" > Clear
• Firefox: Settings > Privacy & Security > Clear Data > tick only "Temporary cached files and pages" > Clear
• Safari: Enable the Develop menu (Preferences > Advanced), then Develop > Empty Caches

Or just do a hard refresh on the page (Ctrl+Shift+R, or Cmd+Shift+R on Mac) and skip the settings menu entirely.

 

[graoumia]

I noticed these yesterday and i love it

 

[Dyneti]

As always, thanks for all the work you put into this resource!

I would like to ask, if there is a specific reason for the complete overhaul of the 9 warmups? I get wanting to improve/perfect things, but for ex. Universal Warmup is very popular (at least I see it in peoples logs all the time), why change something that works well for people?

Edit to add: the warmup guide is great!

 

[neilarey]

Universal Warmup is very popular (at least I see it in peoples logs all the time), why change something that works well for people?

We made a lot of improvements - the flow, what each targets, made them more focused and improved overall design. In case of the Universal warmup - what we changed was mostly clarity and order.

The old version had 12 numbered frames with no exercise names, so you had to work out each move from the illustration alone. The new one names every exercise, which makes it much faster to follow, especially for anyone new.

We also trimmed it to 9. The old version spent several slots on near-duplicates - variations of the same arm and chest movement - so we cut the overlap and used a slot for torso twists, which the warmup didn't have at all. Nothing got dropped in terms of body coverage: you still get neck, shoulders, arms, chest, torso, hips and legs.

The last change is that it now finishes with side jacks, so your heart rate is up when you start your workout, instead of tapering off at the end.

Same length, same difficulty, same purpose. If you know it by heart, it'll feel very familiar.

 

[Laura Rainbow Dragon]

Love the guide with links to actual *gasp* research on the topic!
(There are still so many misconceptions about warm-ups out there. I truly appreciate having this concise how-to with links to hard evidence behind the why to point people to.)