K, what I would recomend, is to warm up with the lower body video above, then do this for your upper body.
Then set your feet in the proper position, there is no way you're allowed to use a split stance, go with a regular stance. Then slowly work up to a weight you can handle for 5x5 with no twisting, if it's light, make it heavy, control your descent and get tight as a motherfucker, make it like a negative. Go deep. come up flexing eery muscle in yout body, pretend you have 315 on the bar, and at the end of every rep you've gotta squeeze the shit out of your butt cheeks. if you start twisting, lower the weight and continue using proper form.
Squatting will fix you, just don't twist.
DO NOT DEADLIFT AT ALL. front squat instead doing 5x5, once again with a weight you can handle with no twisting, make it heavy, get tight as shit.
for assistance, work your hams and glutes like crazy, do single leg hip thrusts and glute bridges, look at a bret contraras article, there;s plenty to do.
Do military press, but I'd lay off bench. do dumbell flys, not machine flys, and tricep extensions. Bench will just mess you up right now. Do 5 sets of 10 flys, 5 sets of 10 tricep extensions.
Do a shit ton of back work, your press should take 15 mins, your back work should take 45 mins. if you need ideas let me know. Do it definitely on upper body days, and just upper back work on your lower body days.
That's a solid program that will go a long way to fixing you up, but post those vids and pics, and I'll help you out a lot more.
Let me know if you have any other questions, never be afraid to ask