Hello everyone, long time without posting but always reading the forum (especially the pull ups topic, as of late).
After my knee surgery in November '14, I slowly got back in shape and last month - despite having some little edema left - I tried hill sprints again, that I consider one of the best training tools I've ever used (thanks to T-Nation!). They went well, knee was fine.
I usually do them at the end of a climbing session, because I find it very difficult to properly warm up for them. By climbing on a steep board I engage glutes and hamstrings and this helps a lot.
Anyway, a few weeks ago, despite climbing before, I did sprints and got injured.
I thought I had strained my left gluteus but then I understood that it was one of the deep transversal muscles under the gluteus. I quit doing sprints for some weeks and now I am almost completely recovered, so I'd like to give sprints a go again (maybe not going full throttle from the very first set...).
Leaving climbing aside, what would you consider a good warm up routine to prevent injuries and perform well?
I'm thinking about lunges, glute-ham-raises, skip, and maybe some warm up sprints?
Your help is much appreciated.