I like the NY Times' Scientific 7-minute workout: https://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/ https://well.blogs.nytimes.com/2013

I like the NY Times' Scientific 7-minute workout: https://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/ https://well.blogs.nytimes.com/2013/05/09/the-scientific-7-m... Add some McGill Core Exercises and yoga (downward dog / sun salutations) to ensure flexibility and back rigidity: https://squatuniversity.com/2018/06/21/the-mcgill-big-3-for-core-stability/ https://squatuniversity.com/2018/06/21/the-mcgill-big-3-for-...