What does PocketAthlete actually do?

You log each morning: sleep, soreness and fatigue. It scores your readiness, adjusts that day's session, and builds four-week training blocks around your sport, your position and the equipment you have.

Is it only for footballers?

No. It covers football, rugby, basketball, running, weightlifting and general gym training, with position-specific work for the team sports.

No. Tell it what you have and it programs around it. Many of the technical drills need nothing but a ball and a wall.

Can it work around an injury?

It works around soreness you log and avoids body parts you tell it to leave alone. It is general training information, not medical advice — see a physiotherapist for a diagnosis.

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Ab Wheel Rollout

Trains the trunk to resist being pulled into extension, which is what it actually does under a heavy bar.

StrengthBodyweightControlledAll bodyweight exercises All core exercises

What it works

Core

How to do it

1Kneel holding the wheel under the shoulders.
2Roll forward as far as you can while keeping the hips and ribs locked in a straight line, then pull back.
3The instant your lower back arches, you've gone too far — shorten the range rather than pushing through.

Cues that matter

›Keep the hips and ribs in a straight line
›Roll out only as far as you can hold
›Shorten the range if the back arches

Watch a form guide for the ab wheel rollout ↗

Train the same thing

Bicycle CrunchBodyweight · Core
CrunchesBodyweight · Core
Decline CrunchBodyweight · Core
Decline Sit UpBodyweight · Core
Flutter KicksBodyweight · Core
Hanging Knee RaiseBodyweight · Core

Get a training block built around you

PocketAthlete builds your program from your sport, your position and how recovered you actually are that morning — then adapts it as you log sessions.