Is there a good beginner and intermediate lifting program that specifically focuses on back-chain development and internal rotation correction? I have been doing a lot of movement for years trying to fix back, shoulder and hip pain and fear of lifting heavy weight and feel like an uphill battle. Your thighs, shoulders, and chest muscles feel fine, but then return to square 1 tomorrow. I would like to try a strength approach. I have only been doing body weight for a long time. I like what Jeff Nippard should say while I'm thinking about his fundamentals program but I'm worried he'll focus a lot on paying. Thank you so much!