There are specific needs for each person depending on their goals and background, however, many people end up developing similar imbalances and weaknesses. If I were to generalize the average person I work with here is the best program I can come up with to help the majority of the population

Foam roll the IT bands, Adductors, Quads, Hamstrings, Calves, Pecs, Lats, Back, Traps 10 min

Baseball or Tennis Ball myo-fascial release to piriformis, upper traps, Infraspinatus/Teres Minor 5 min

Glute Ham bridges 1×15 with 1 second hold at top

Sit-ups 1×10

Scapular Pushups 1×15

Fire Hydrant Hip Extension Circles 10 reps each side in both directions

Scapular Wall Slide 1×10

Squat to Stands 1×10

Hip Flexor Stretch 30 seconds each side

Pec Stretch 30 seconds

(About 15 minutes all together)

Squats 5×10
Supersetted with
Pushups5x10
Supersetted with
Pullups/Chinups or Inverted Rows 5×10

Lunges 5×5
Band Pull-Aparts 5×15
Dips 5×5

Planks 3×30 seconds

(Choose appropriate challenge level then work on progressing form, range of motion or resistance each week)

(30-45 minutes all together)

All out sprint on cardio machine for 3 rounds of 30 seconds