I’ll toss in my experience. My warmup routine starts with this:
which claims
“Foundation Training is a simple solution that gives you the means to change the way you move and correct the imbalances caused by our modern habits. Through a series of body-weight exercises, Foundation Training activates your posterior muscle chain, anchors the hips, decompresses the spine, and teaches you to take the burden of supporting the body out of your joints and put it where it belongs; in your muscles.”
FasCat has you do that with Hydrant
and Skate
And my coach is a fan of other stuff like 7 way hips, lateral banded walk, standing banded hip flexion, dead bug, pallof press, etc., etc. I’m a fan now too.
IMHO thats really all the hip activation work needed for a desk jockey.
The foundation routine is also good as an opener before kettlebell (swings, Romanian deadlift, goblet squat, TGU) and dumbbell work in my home gym. Going straight to heavy weights is a mistake, work on a good opener and activation routine that you can use with or without a weight routine.