The Curl Up Side Plank

I had two herneated disks and recovered fully using walking and stew mc gill's exercises. I'm pain free and have no symptoms now, and would like to get back to training. What would you recommend to avoid re injury and still maintain a balance? Programe sure push pull hinge squat load and carry your push your pull and the squat should be the exact same numbers. The curl upthe side plank. And of course, who can forget the third one? Me.