Help with General Injury Prevention

I’m in my late 30’s and i’ve got some nagging stuff from sports and lifting over the years. I’ve come across a hundred articles that warn against this press or that exercise and most of them suggest a million ancillary movements, stretches and exercise that require swiss balls, foam tubes or other equipment I just don’t have in my little home gym.
I just want to be able to continue to train while staying injury free, but honestly, I have no idea how to do that. I could be days away from tearing my rotator cuff…I just don’t know.

Can anyone suggest a no nonsense resource (book, video etc.) that can teach me how to “bullet proof” myself without having to join a major gym or spend 90 minutes doing ancillary exercises before I pick up a real weight?

Any help much appreciated.

Eric Cressey, Bill Hartman, and Mike Robertson - “Assess and Correct”