The definition of functional fitness is analogous with the term survival- "the act of living/continuing longer than another person." Functional fitness is the ability to complete any and all physical or mental tasks- climbing up and down the stairs, running 400m with a 45lb weight, climbing a tree, picking up a grandkid, etc. Everyone starts at a different place and a beautiful physique is a biproduct of pursuing functional fitness.
In more specific terms, functional fitness is a combination of:
Squatting: bending at the hips and knees with correct alignment and lowering hips to ground (ie. athletic position or Goblet Squat)
Deadlifting: hinging at the hips with a stable core and dropping and rising with weight (ie. picking-up child or Kettlebell swing)
Overhead pressing: pressing overhead while sitting, standing, or kneeling (ie. cleaning high window or Dumbbell overhead press)
Pulling-down: pulling your body up to or over something (ie. escaping a velociraptor or pull-up)
Pushing: the ability to lift/push your body off the ground in prone position (ie. lying on the ground to standing or push-up)
Pulling: the ability to safely and efficiently pull weight in multiple positions (ie. opening a door or rowing)
Core: the ability to maintain a stable core under stress and move correctly using it (ie. a plank or golf swing)
An Architect designs buildings.
An Anatomist studies the human body.
An Anatomical Architect designs the body to look good, move good, feel good.
SPEED & ENDURANCE
Running Technique, Soccer, Agility
Injury Prevention and Movement Correction
Muscle Hypertrophy and Powerlifting
Clean & Jerk, Snatch, Squat, Deadlift, Press