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Colin PasqueColin Pasque
/Full Gym

Full Gym

Improve Functional Strength, Power, & Speed with Colin Pasque

The Functional Athlete is a 12-week program focused on helping you optimize function, shed stubborn body fat, improve mobility, and enhance your athletic performance. It is highly recommended that you adhere to the program g... more

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Sessions (63)

4.9/5
3
50 min
+58 sessions more

Details

Category
Functional, Full Body
Duration
12 weeks, 5 days/week, 60-90 min
Level
Intermediate
Equipment
Barbell Kettlebells OR Dumbbells Pull Up Bar Bands Aerobic Equipment (helpful but not completely necessary) Yoga Mat Box
Location
Gym

Frequently Asked Questions

What is the focus of this program?
The Functional Athlete is a 12-week program focused on helping you optimize function, shed stubborn body fat, improve mobility, and enhance your athletic performance.
What is the training schedule/split?
Functional Athlete Training Schedule: Day 1 - FULL BODY PUSH STRENGTH (legs/chest/triceps/shoulders/core) Day 2 - AEROBIC CONDITIONING + UPPER PULL (biceps/back/shoulders) Day 3 - MOBILITY, MAINTENANCE, & RECOVERY Day 4 - FULL BODY PULL STRENGTH (glutes/biceps/back/core) Day 5 - METABOLIC CONDITIONING + UPPER PUSH (chest/triceps/shoulders) Day 6 - FLEX DAY (walk, active recovery, occasional bonus workout) Day 7 - OFF
What does each day entail?
Days 1 & 4 - FULL BODY STRENGTH - Full body push and pull focused strength movements - Lower Body: Push = squats & lunges | Pull = deadlifts & hip-dominate unilateral movements - Upper Body: Push = dips, bench press, overhead press | Pull = rows, high pulls, pull ups, curls - Rep Range: 3-15x reps Days 2 & 5 - AEROBIC/METABOLIC CONDITIONING + UPPER ACCESSORY WORK - Energy system training either focusing on the aerobic or metabolic energy system for optimizing efficiency, improving muscle tone, and increasing fat loss - Upper Accessory Work: Pull-focus = bicep, back, and shoulder focused movements | Push-focus = chest, tricep, and shoulder focused - Rep Range: 8-15x reps Day 3 - MOBILITY/MAINTENANCE & ACTIVE RECOVERY - Training sessions focused on promoting blood flow, improving joint health, and increasing functional mobility. AKA, all the crap you don't want to do, but you know is good for you, pushed into 1x day each week! - Blood Flow/Active Recovery: low-intensity steady state aerobic activity (occasionally I throw some speed work in on these days, but not often!) - Maintenance Work: light load, optimal form focusing on improving strength at the end-range of motion for each joint - Mobility Work: improving your joints available range of motion through static + dynamic stretches, mobility flows, & soft tissue work
What equipment do I need for this program?
Optimal Equipment List (Most Everything Found at Conventional Box Gym) - Barbell + Plates - Squat/Bench Rack - Bench - Full Set of Kettlebells - Full Set of Dumbbells (ideally having 3+ pairs of dumbbells) - Full set of resistance bands and resistance loops - Jump Rope - Pull Up Bar - 1-2x Cardio Equipment (bike, rower erg, elliptical, treadmill, stair stepper, ski erg, etc.) - Medicine ball - Yoga mat Visit: www.FLOLYFE.com./giftguide for my top equipment suggestions and exclusive discounts for your home gym.
What if I have questions about nutrition or one of my workouts?
First, be sure to checkout all of the resources available to you through my app such as: - Nutrition Guide - Functional Movement Tutorials - And of course, if you can’t find your answers here, then message me! This app allows you and I the freedom to communicate whenever you feel like you don't understand something or just want to check-in and say hello. Feel free to message me anytime.
How can I personally help support FLOLYFE?
First off, I appreciate you being here more than know! So, from me to you, THANK YOU for your love and support. It means the world to me. This program is a big part of my business and how I provide for my family, so anytime you share it with your friends, colleagues, or family, you are helping me immensely not only grow this mission, but support my loved one. Anytime you complete a workout session or achieve a new goal, please feel to leave me a review on the workout OR share this across all platforms of social media and tag me @FLOLYFE ! I love to repost and feature The Daily FLO members to my story!

Frequently Asked Questions

What is the focus of this program?
The Functional Athlete is a 12-week program focused on helping you optimize function, shed stubborn body fat, improve mobility, and enhance your athletic performance.
What is the training schedule/split?
Functional Athlete Training Schedule: Day 1 - FULL BODY PUSH STRENGTH (legs/chest/triceps/shoulders/core) Day 2 - AEROBIC CONDITIONING + UPPER PULL (biceps/back/shoulders) Day 3 - MOBILITY, MAINTENANCE, & RECOVERY Day 4 - FULL BODY PULL STRENGTH (glutes/biceps/back/core) Day 5 - METABOLIC CONDITIONING + UPPER PUSH (chest/triceps/shoulders) Day 6 - FLEX DAY (walk, active recovery, occasional bonus workout) Day 7 - OFF
What does each day entail?
Days 1 & 4 - FULL BODY STRENGTH - Full body push and pull focused strength movements - Lower Body: Push = squats & lunges | Pull = deadlifts & hip-dominate unilateral movements - Upper Body: Push = dips, bench press, overhead press | Pull = rows, high pulls, pull ups, curls - Rep Range: 3-15x reps Days 2 & 5 - AEROBIC/METABOLIC CONDITIONING + UPPER ACCESSORY WORK - Energy system training either focusing on the aerobic or metabolic energy system for optimizing efficiency, improving muscle tone, and increasing fat loss - Upper Accessory Work: Pull-focus = bicep, back, and shoulder focused movements | Push-focus = chest, tricep, and shoulder focused - Rep Range: 8-15x reps Day 3 - MOBILITY/MAINTENANCE & ACTIVE RECOVERY - Training sessions focused on promoting blood flow, improving joint health, and increasing functional mobility. AKA, all the crap you don't want to do, but you know is good for you, pushed into 1x day each week! - Blood Flow/Active Recovery: low-intensity steady state aerobic activity (occasionally I throw some speed work in on these days, but not often!) - Maintenance Work: light load, optimal form focusing on improving strength at the end-range of motion for each joint - Mobility Work: improving your joints available range of motion through static + dynamic stretches, mobility flows, & soft tissue work
What equipment do I need for this program?
Optimal Equipment List (Most Everything Found at Conventional Box Gym) - Barbell + Plates - Squat/Bench Rack - Bench - Full Set of Kettlebells - Full Set of Dumbbells (ideally having 3+ pairs of dumbbells) - Full set of resistance bands and resistance loops - Jump Rope - Pull Up Bar - 1-2x Cardio Equipment (bike, rower erg, elliptical, treadmill, stair stepper, ski erg, etc.) - Medicine ball - Yoga mat Visit: www.FLOLYFE.com./giftguide for my top equipment suggestions and exclusive discounts for your home gym.
What if I have questions about nutrition or one of my workouts?
First, be sure to checkout all of the resources available to you through my app such as: - Nutrition Guide - Functional Movement Tutorials - And of course, if you can’t find your answers here, then message me! This app allows you and I the freedom to communicate whenever you feel like you don't understand something or just want to check-in and say hello. Feel free to message me anytime.
How can I personally help support FLOLYFE?
First off, I appreciate you being here more than know! So, from me to you, THANK YOU for your love and support. It means the world to me. This program is a big part of my business and how I provide for my family, so anytime you share it with your friends, colleagues, or family, you are helping me immensely not only grow this mission, but support my loved one. Anytime you complete a workout session or achieve a new goal, please feel to leave me a review on the workout OR share this across all platforms of social media and tag me @FLOLYFE ! I love to repost and feature The Daily FLO members to my story!
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Comments

Q
Quang 5h ago
Didn’t see any daily Flo workouts this weekend, but got in one of your full gym strength Workouts yesterday and this great recovery one today…the quad foam roll with pin and stretch!!
B
Ben 1d ago
Yuk. 😂
K
Kelsay 2d ago
Loving these slam balls
C
Clint 4d ago
Good one. Felt like a gift after the previous session.
K
Kelsay 4d ago
Needed that medicine ball throw that was so good
J
Joseph 6d ago
Great session!