Warming up after 40

The first goal I assigned to myself when starting working out on a regular basis more than 20 years ago was to avoid injury. I was haunted by several serious accidents sustained while playing soccer in my teens which cost me several lower limb surgeries, months of physical therapy and ensuing physical inactivity, not to mention considerable physical and mental pain.
I must confess that it took me years before I could meet this basic goal of minimizing injury time in my workout routine. In the first 5 years I thus sustained an average of about 2 injuries (typically subluxation-induced back pains or various muscle tears) per year, which kept me away from the gym for at least a couple of weeks annually.

WARMING UP IS TIME EFFICIENT IN THE LONG RUN
My experience has been that most workout-related injuries occur through an inappropriate warm up  (or a total lack thereof). In my case this would translate in something like rushing to the gym a bit too late at night with a