I believe there are 15 primary patterns that everyone should have in their training across a week. To both optimise their training and to ensure no body part is neglected. 

Let me take you through them.

LOWER BODY

• Squat – these are your knee dominant exercises like goblet squats, split squats etc.
• Hip Hinge – these are hip dominant exercises like RDLs, back extensions, deadlifts etc.
• Lunges – a locomotion-based exercise like a lateral lunge or reverse lunge.
• Knee flexion – none of the above trains the knee to flex concentrically, so adding hamstring curls on a ball, machine or floor slider is advisable.
• Hip Flexion – again, none of the above train the hip to flex concentrically, so incorporating hanging leg raises or psoas marches targets this motion.
• Calf raises – plantar flexion of the ankle is not trained through a full range of motion in the above exercise, so I think it’s smart to have these in a program.
• Single Leg Exercise – personally, I believe everyone should be training at least one single leg exercise per week.

UPPER BODY 

• Vertical Push – these are overhead pressing exercises like shoulder press or landmine press.
• Horizontal Push – pressing in line with the chest, this includes push-ups and bench presses.
• Vertical Pull – pulling from above the head, which is lat pull-downs or chin-ups.
• Horizontal Pull – pulling in line with the chest like in row patterns.

TRUNK 

• Rotation – this can be anti-rotation as in press or actual rotation as in woodchops.
• Lateral Flexion – I suggest keeping anti-lateral flexion such as side planks or suitcase carries.
• Flexion/Extension – as much as I have nothing against sit-ups, I would prefer a plank or hollow hold to focus more on anti-extension.
• Carries – loaded carries probably don’t have to be in all the time, but they are certainly an essential aspect of strength training.

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