The likely scenario for the IronExec starting out from nothing is that they have been too sedentary for too long. You have been sitting at a desk not moving for far too long and you have become weak and immobile. What you need to do is to just start moving. Below is a simple program you should complete every morning when you wake up. This will loosen up your spine and hips in particular. Areas that sitting for extended periods of time are going to suffer.
Complete the below program (only takes 10min) every morning and start walking. It is that simple. Start by walking as much as you can. If you can take the train instead of driving, walk to and from the train station to work. Take the stairs rather than the elevator. On weekend go for a minimum 30 minute walk. Do this for 2 weeks and see where you are at after. You will find if you kept up the mobility and strengthening routine in the morning and did the walking you should be able to without difficulty move on to a more specific strength training program.
All 4's Cat Arch
Kneel down on all fours, suck you belly button in to your spine and arch your back like a cat. Repeat in a fluid like motion for 20+ reps. This will help loosen up your tight lumbar and thoracic spine.
Hip flexor and thoracic spine mobility
5 each side
Kneeling on one knee, the leg in front bent, drop the same side elbow to the floor then with that same arm sweep up into the air and twist behind you as far as you can go. You should feel this in your thigh adductor, buttock and lumbar spine.
T spine mobility
5 each side
Lying on your side with knees tucked up and arms out infront of you. Now take the top arm and swing it into the air and then behind you opening up your chest to the ceiling.
Hold for 5 sec x 5 reps
Hands on the floor in front of you and feet flat on the ground you should form the shape of an "A". This should strecth your shoulder blades and hamstrings in partiuclar.
3 sec hold - 5 each side
On all fours you raise one hand in front of you straight out like a "bird dog" pointing at its prey and the opposite leg to the arm pointing should be out straight behind you. This will build tension in your buttock and spinal erectors.
RKC plank - Really squeeze as hard as possible
3 x as long as possible
A traditional plank but one where you tense your entire body trying to squeeze as hard as possible
Start with 10 and build
Start with 10 and build up your volume by 1-2 reps either daily or even as slow as weekly.
This program if done consistently will begin to loosen you up but also strengthen your core enabling you to commence on your journey of true IronExec strength.