1. The squat

Sit between your heels, keep your chest proud and drive the floor away. Start with goblet squats before moving to the barbell.

2. The hinge

Deadlifts and Romanian deadlifts train your entire back chain. Push your hips back and keep the bar close to your legs.

3–5. Push, pull and carry

Presses, rows and loaded carries round out a complete program. Together these five patterns build strength you’ll use every single day.