I follow the starting strength weight training program. One thing I like about it is that it consists of few (4) but effective exercises. In general there seems to be some sort of consensus as to which weightlifting exercises are the most important. Several other programs use the same 4 exercises (squat, deadlift, bench press and overhead press).
In addition I want to do some stretching every day to revert the effects of sitting at work. Searching the web I find a huge variety of suggested stretches. This is a bit of a problem. Like in weightlifting I am looking for the minimum number of stretches with the maximum effect.
What I have found so far are the following:
- The founder exercise: https://www.youtube.com/watch?v=BWV6keJUDeo combines stretching of hamstring with static strengthening of lower back.
Yoga squat: https://www.mindbodygreen.com/0-24128/the-one-exercise-you-should-be-doing-every-day.html: stretches hip flexors and ankles that also will help with the squat in weigthlifting.