To start, I have read T-Nation somewhat religiously in the past but am only now making an account. Below is the program I am considering for a simple and solid foundation for a very strong base.
I have some chronically tight hip flexors (and tight strong quads). I am slowly recovering from bicep tendonitis and in the shoulders/back weak rotator cuffs with very strong lats (and tight, many years of climbing). I also have a strong rectus abdominis with weak external obliques. I’m provide this info only for context so as to create a proper program. Need a little help with the upper body days.
Sunday & Thursday -
Hip Flexor and Quad stretch - 3 minutes
Hip Thrusters - DeLorme styled sets (Aka 50% 75% 100% sets of 10RM)
Bench press / DB rows / sulpinated grip face pulls
Overhead press (including a shrug motion overhead after lock-out) / chins, various grips / dips
The feedback from my PT was that this is well balanced. I’m also recovering from a rotator cuff strain, due to a strength imbalance (internal rotators too strong obviously), and the sulpinated grip face pulls are particularly important to correct this imbalance.
Your tight hip flexors are probably caused by your weak obliques. Your nervous system is probably maintaining the hypertonic psoas (hip flexor) to stabilize the lateral aspect of the spine and lower torso. Stretching may only make it worse. Another possibility may be a sacroiliac (SI) joint dysfunction on the affected side. Either way, spend a little extra time strengthening the obliques. If the bicep tendinitis is recurring, it can be related to weak abdominals or weak thoracic extensors (erector spinae muscles) on the affected side. Best to try and correct these so they don’t hold back your progress.