Pared down to the minimum essentials, a physical training program need only consist of a handful of fundamental exercises.  These are at the foundation of all physical human movement and development, everything else is variations, accessories, or fluff.  Bells and whistles.

We focus on the foundation and on the whole first, because this is unquestionably the best way to align the parts.  

Focusing on the movements rather than individual components allows us to cut to the chase as effectively as possible.  The foundational movements are the baseline on which all physical development and improvement is built.  They are the bread and butter, the meat and potatoes, the essentials.  The baseline and the end goal all in one, performance achievements and diagnostic tests both.

Most individuals, even semi-trained, may find that initially they cannot perform these basic movements.  The movements are simple only when viewed in the same context that allows us to take for granted how miraculous our physical capabilities really are.  If you have not practiced them, you will find you have limitations.

Where are your limitations?  Is it a strength, mobility, technical or mental deficiency?  

Who cares.  It's a movement deficiency.  Practice the movement, focus on the movement, and the individual components will align and improve.  Your weaknesses will show themselves and we can address them.  You will practice, striving to continuously improve but knowing you can never fully perfect.  They will allow you to hone in on and fix your weaknesses in order to improve your overall strength.  

Don't have the range of motion to squat?  Practice squatting.  Knees hurt when you squat?  Practice and improve your squatting technique, and find a squat variation that works for you.  Too weak to squat? Work on your squat.  Prone to self-defeating rationalization, excuses and a lack of discipline?  Set a goal and achieve it.  May we suggest a squat PR.  

The first step is an honest assessment of your current capabilities.  Whatever your level, these movements are your keystones.  Step by defined step, you'll work towards mastery.  First the ability to even execute the movement, then towards improving the movement.

The strength, flexibility, physical improvement, health benefits and mental fortitude will come.  Focus on the process, face yourself and commit.  That doesn't mean you have to suffer and crush yourself.  But it does mean you have to work.

This is practice and purpose, for relevant and meaningful results in the real world, not a hamster wheel.