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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Bulgarian split squat

Single-leg strength that fixes left/right imbalances and stabilises the knee.

StrengthWeights3s down · drive upAll glutes exercises All quads exercises

What it works

Quads, Glutes

How to do it

1Rear foot elevated on a bench, drop straight down into a lunge keeping a vertical shin over the front foot, then drive up through the whole front foot.
2It builds single-leg strength and ruthlessly exposes left/right imbalances.
3Control the descent — don't just drop and bounce out of the bottom.

Cues that matter

›Vertical shin over the front foot
›Control the descent
›Push through the whole front foot

Watch a form guide for the bulgarian split squat ↗

Train the same thing

Barbell back squatBarbell · Quads, Glutes, Core
Goblet squatDumbbell · Quads, Glutes, Core
Reverse lungeDumbbells · Glutes, Quads
Walking lungeDumbbells · Quads, Glutes, Hamstrings
1v1 attacking movesBall + defender/cone · Quads, Glutes, Calves
Box jumpsBox · Quads, Glutes, Calves

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 →