Just want to clarify that, while I never worked with a fitness coach, I started off following Stronglifts which is touted as the best thing since sliced bread,

Just want to clarify that, while I never worked with a fitness coach, I started off following Stronglifts which is touted as the best thing since sliced bread, but it's way too aggressive and down right dangerous if you don't have perfect form. It really made things worse for me. The physical therapist that eventually helped (even cured) me showed me basic routines of much less "aggressive" exercises (basically the same as what the other person replied to you). I then used those routines a base for further research and now always try to switch up the exercises I do, it gets boring otherwise. /r/bodyweightfitness has a good suggested routine.