Full Functional Exercise

Do you often wonder what we mean by full functional exercise? Well, here you are, read on to find out what it is, the importance of it and 5 benefits too!

What is full functional exercise?

Compound exercises (such as squats, lunges) that cover the full body requiring more than one muscle group to work together focusing on the movements and activities you do every day. This refers to the type of workout that Performance to Summit provides and should be something everyone includes into their fitness journey. Yes, it is that important! Here is why:

Why is full functional exercise important?

This type of training has a great purpose relating to getting better at your everyday activities and also stamina and endurance activities which will demand you to engage power, strength, flexibility, mobility, mental fitness, emotional resilience and all-over physical health.

3 benefits of full functional exercise:

  1. Improves your body’s ability to work efficiently as one unit. You help your body function better as a whole by training multiple muscle groups at the same time, training it to work as a system rather than individual independent parts.
  2. Improved coordination and balance – helping to avoid injuries that can be prevented. Coordination, focus and core strength is required to enable multiple muscle groups to work together at one time. Like everything, the more you practise the better you get, in this case the more you train multiple muscle groups at once the stronger they will get together as well as improving coordination, focus and core strength.
  3. Improves posture. By performing full functional exercises, you can improve your posture which is in no doubt going to cure the many pains and aches you suffer with daily, most of this is from the time we spend sat down!

Did you know that in the UK we spend an average 8.9 hours a day sat down!


5 full functional exercises combined together to improve your overall physical performance from day-to-day requirements, leading to exceptional physical requirements on demand:

Kinetic chain

When an at-rest human body takes a step forward, then moves to the side, then jumps, instead of seeing individual muscles like biceps, quads and abs, you see fluid, functional combination of all three, as well as every other muscle, bone and connective tissue in the body. That is the kinetic chain in action: each part of the body is a link and each link in the chain depends on the others around it for normal, healthy performance.

Kinetic means motion or movement. So, we are talking about a chain movement.

Importance of a good warm up and cool down!

We all know it is important to warm up and cool down properly, but do you know why it is important?

It is important to warm up as this boosts up your cardiovascular system by increasing heart rate and raising your body temperature and increasing blood flow to your muscles enabling oxygen to reach them. This can help to prevent soreness of muscles and injury through strains.

It is just as important to cool down, by lowering the intensity of exercise to gradually lower your heart rate and begin the recovery process. By completing static stretches, not only does this help your muscles but it also helps to bring your mind and body back to a resting state.

Hydration before and after training

It is recommended to drink plenty of nutrient rich fluids before exercising, this includes the day before, and the day of the exercise. Drinking during exercise is important to remain hydrated. One way to determine how much to drink after the exercise, you can weigh yourself before and after the exercise and the amount of water needed to be drank will be determined by the difference in weight.

Top Ten Performance To Summit rules:

  1. An injury does not grant you a holiday from exercise. Work out the body parts that don’t aggravate your injury so that you retain your fitness.
  2. You can control pain with strength. Strong muscles support and stabilise a vulnerable joint.
  3. If a joint is ever swollen, see a Doctor.
  4. A strong backside is the key to a happy life. Healthy glutes mean healthy hips, back and hamstrings.
  5. Have two massages a month for healthier muscles.
  6. Sleep is the most important activity of your day, so don’t skimp on it.
  7. Try to exercise every single day. Exercise is a medicine. It will keep you healthy and happy.
  8. Train your entire body as full functional fitness for real-world movement, even if you play only one sport. Isolated single-muscle exercises have no basis in reality.
  9. Single leg exercises such as squats, hops, lunges all build strength and stability in your ankles, knees and hips.
  10. Never forget to have fun!
Thrive over survive

Author: Performance To Summit Team – Dave Pickles & Fay Burrows

Please Share Our Website With Your Network

Leave a Comment

Your email address will not be published. Required fields are marked *

Customer Reviews

Performance To Summit

Customer Reviews

Paul - Sandbach

I have been doing these sessions with Performance To Summit and Dave Pickles for the last 3 years and cannot stress how much of a positive impact that these sessions have had on myself and family. Without a doubt the sessions are tough, but they are done in such a way that they are enjoyable and we look forward to them as a family. The sessions are all year round in all weathers,(rain, snow wind – all of them together) and during the winter in the dark, the true testament to me is that not only do my teenagers want to go regularly, without being pushed, but they along other teenagers within the group have been known to drag their reluctant parents to a session in the rain and dark in January, which is down to Dave, his motivational skills and the inspiration he gives us. The benefits we get from these sessions are not only physical, I can see how we have all grown in positive mental attitude, self-confidence and general wellbeing and I can see that in others who are part of the Performance To Summit family. I am not sure what I would do if these sessions ever stopped which was a massive concern for me once lockdown started, however, Dave launched the on line version which has been a fantastic success although I do still miss the face to face sessions and the interaction with the other Performance To Summit fitness family members.

Jackie - Tarvin

Communication, Professionalism, Quality

Thomas - Tarvin

Carol - Davenham

Dave is so supportive and encouraging even when he’s pushing you to improve.
I have been involved in his fitness sessions for many months now and they keep me strong and flexible and as a 60+ year old I find this extremely important
I highly recommend his sessions - you won’t regret it

Laura - Kingsmead

The sessions are hard, but fun (if that’s possible)? Dave’s endless positivity turns any event into a positive one. The sessions during lockdown have been great, not only in order to keep fit but also to keep connected with others. We laugh, we smile, we grimace, but we are all fitter and stronger as a result. Why not give it a go?

Laura - Northwich

I began my journey with Performance To Summit following a recommendation from a friend who said it may help me improve my fitness and strength and help to resolve a long standing problem with sciatic pain caused by a problem with my Piriformis muscle.
When I began, I was reasonably fit having exercised regularly throughout my life, however this pain was causing me problems and I was becoming frustrated by not being able to exercise as I would like. I informed Dave of my injury and the exercises I took part in were adapted where needed to help with this injury. Through attending regularly and developing correct form on the functional exercises given by Dave my injury improved, to the point of being pain free. This was a really positive outcome and I continued to regularly attend Dave’s sessions and my fitness and strength has improved greatly. Initially I could not do more than a few sit ups or press ups and I can now confidently and correctly complete many sets of these during a session.
At every session Dave asks if there are any injuries or restrictions and then the exercises and sessions are adapted as needed. This is always done in a positive, reassuring and motivating way, so you never feel like you cannot achieve. His positivity and enthusiasm are unmeasurable. I feel fitter and stronger than ever before.

Abi - Sandbach

When I first started attending the Performance To Summit fitness sessions, I had ruptured my ACL and was waiting for surgery. In the weeks prior to my operation, through the fitness sessions, Dave encouraged me to get my knee and hamstring as strong as possible. Following surgery, even before I could walk without crutches, Dave devised exercises I could do whilst sitting and using my crutches in novel ways to keep my upper body active and me challenged! Through every stage of my rehabilitation, Dave was full of encouragement and constantly adapting exercises as part of the session to keep me motivated and fully involved. Still being able to be part of the Performance To Summit team was a huge boost mentally; being outside with an amazing group of like-minded people is great for self-esteem. The support I received from Dave through Performance To Summit was invaluable to my recovery; he made me believe in myself that I would reach my ultimate goal of getting back on the hockey pitch. Even though it was a year from operation to achieving this, Dave was always positive, always encouraging, and always listened to how I was feeling and how hard he could push me without ever making me feel like it was too much. Without Dave’s constant encouragement and positivity, I know my rehabilitation would have been much harder - his drive drove me - it’s infectious!

Neil -Sandbach

I have had lower back pain for many years and suffer from occasional acute exacerbations which can severely limit my mobility. This can be very frustrating for someone who is very keen on sport and exercise! I have attended the fitness sessions run by Dave for a number of years and he has provided great help and support in managing this chronic condition. Dave is able to tailor his sessions to help with rehabilitation, recommending appropriate exercises to increase mobility and core strength. He also pays great attention to the psychological aspects of injury, providing constant encouragement and motivation, which is key to recovery.