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 Glute Bridge

Loads the glutes directly at the top of a hip extension, which is where a squat gives them almost nothing.

StrengthBarbellControlledAll barbell exercises All legs exercises

What it works

Legs

How to do it

1Lie on your back with a padded bar over your hips, knees bent and feet flat.
2Drive through the heels to lift the hips until the torso and thighs are in line, squeeze the glutes hard, then lower under control.
3Hyperextending the lower back at the top is the fault — finish with the ribs down.

Cues that matter

›Drive through the heels to lift the hips
›Squeeze hard with the torso in line
›Finish with the ribs down, do not arch

Watch a form guide for the barbell glute bridge ↗

Train the same thing

Barbell Calf RaiseBarbell · Legs
Barbell Front SquatBarbell · Legs
Barbell Hack SquatBarbell · Legs
Barbell LungeBarbell · Legs
Barbell Reverse LungeBarbell · Legs
Belt SquatBarbell · Legs

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.