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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Dumbbell Front Squat

Front-loaded so the torso has to stay tall, and the elbows dropping is what tells you it has failed.

StrengthDumbbellControlledAll legs exercises All dumbbell exercises

What it works

Legs

How to do it

1Hold two dumbbells at shoulder height, elbows up.
2Squat down while keeping the chest tall and the elbows high — the moment the elbows drop, the torso follows and the weight shifts forward.
3Drive up through the mid-foot.

Cues that matter

›Dumbbells at shoulder height, elbows up
›Keep the elbows high all the way down
›Drive up through the mid-foot

Watch a form guide for the dumbbell front squat ↗

Train the same thing

Dumbbell Calf RaiseDumbbell · Legs
Dumbbell LungeDumbbell · Legs
Dumbbell Split SquatDumbbell · Legs
Dumbbell SquatDumbbell · Legs
Barbell Calf RaiseBarbell · Legs
Barbell Front 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.