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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Barbell back squat

The foundational lower-body strength lift — carries over to every sport.

StrengthBarbell3s down · drive upAll barbell exercises All core exercises All glutes exercises All quads exercises

What it works

Quads, Glutes, Core

How to do it

1With the bar racked on your upper back, brace your core, break at the hips and knees together, and descend to at least parallel keeping the knees tracking over the toes, then drive the floor away to stand.
2It's the foundational lower-body strength lift with carryover to every sport.
3Brace hard before each rep and don't let the chest cave forward.

Cues that matter

›Brace the core before you descend
›Knees track over the toes
›Drive the floor away

Watch a form guide for the barbell back squat ↗

Train the same thing

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.

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