I took 1 and half an hour most of the time, even without extensive warm up. Tell her that it could have been worse

Looks like dead hang is sthg that could help, I didnt know about its purpose, but I felt stretched when I pull up. I thought I injured my back

I think warm up helps, well, warming up the muscles and set them for the workout. Like if u do everything correctly during warm up but form is shit during the workout no amount of warming up would prevent injury. I believe that's the context when one says warm up doesnt help preventing injury. Risk is of course higher if u do it cold like driving straight out of bed vs after refreshing yourself. Just my understanding based on broscience though.

My warm up routine -

- Low impact movement(slow jogs, knee raise etc) to raise heart rate then slighy increase the speed until i break a sweat.

- take a few deep breath, then do dynamic stretching in order from head(neck), to shoulder, forearm, chest, back, waist, quads, hams, calve, ankles.

- then do whole body light lifting about 6-8 reps with empty barbell in order from top to bottom starting from OHP, to, triceps extension, to shrugs, to bend over rows, to curls, reverse curls, to rotator curls, to wrist curls, to push ups, to barbell twist, to good morning, to squats to alternate lunges, to calve raise.

- then I do light cooldown bounce before I start work out.

Whole thing about 15 mins.

Home:
Deep squat 30 seconds
Foam rolling
Agile 8
40%, 50%, 60% of main lift

Gym:
Deep squat 30 seconds
Bodyweight squat 10x3 set
Javorek Complex 1 x 2 set
40%, 50%, 60% of main lift