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 hip thrust

Directly builds the glute power behind sprinting and jumping.

StrengthBarbell2s up · squeeze · lowerAll barbell exercises All glutes exercises All hamstrings exercises

What it works

Glutes, Hamstrings

How to do it

1Upper back on a bench, barbell across the hips, chin tucked and ribs down; drive through the heels to full hip extension and squeeze the glutes hard at the top, then lower under control.
2It directly builds the glute power behind sprinting and jumping.
3Don't hyperextend the lower back to fake more range — the movement is at the hips.

Cues that matter

›Chin tucked, ribs down
›Drive through the heels
›Full lockout, squeeze the glutes

Watch a form guide for the barbell hip thrust ↗

Train the same thing

Conventional deadliftBarbell · Hamstrings, Glutes, Back
Single-leg RDLWeights · Hamstrings, Glutes
Walking lungeDumbbells · Quads, Glutes, Hamstrings
Build-up runsNone · Hamstrings, Glutes, Calves
Flying 20m sprintsNone · Hamstrings, Glutes, Calves
Glute bridgeNone · Glutes, Hamstrings

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.

Join the waitlist →