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 Side Bend

Loads the trunk sideways, which is a direction almost nothing else in a programme trains.

StrengthDumbbellControlledAll dumbbell exercises All core exercises

What it works

Core

How to do it

1Hold one dumbbell at your side and bend directly sideways at the waist, lowering it down your leg, then come back to upright.
2Only one weight — holding one in each hand cancels the load out entirely, which is the most common mistake here.

Cues that matter

›One dumbbell only, never two
›Bend directly sideways at the waist
›Come back to fully upright

Watch a form guide for the dumbbell side bend ↗

Train the same thing

Goblet squatDumbbell · Quads, Glutes, Core
Suitcase carryDumbbell · Core, Obliques, Grip
Ab Wheel RolloutBodyweight · Core
Barbell back squatBarbell · Quads, Glutes, Core
Bicycle CrunchBodyweight · Core
Cable CrunchCable · Core

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.