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 Shrug

Direct work for the upper back and traps, which most pulling leaves half-finished.

StrengthDumbbellControlledAll dumbbell exercises All back exercises

What it works

Back

How to do it

1Dumbbells at your sides at arm's length.
2Shrug straight up, pause at the top, then lower to a full stretch.
3Dumbbells sit beside the body rather than in front, which is a more natural line for the traps.

Cues that matter

›Dumbbells at your sides at arm's length
›Shrug straight up and pause at the top
›Lower to a full stretch

Watch a form guide for the dumbbell shrug ↗

Train the same thing

Chest Supported Dumbbell RowDumbbell · Back
Dumbbell PulloverDumbbell · Back, Lats
Dumbbell Reverse FlyDumbbell · Back
Dumbbell RowDumbbell · Back
Back ExtensionOther · Back
Barbell PulloverBarbell · Back

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.