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 Squat

A full squat without needing a rack, which makes it the one most people can actually do at home.

StrengthDumbbellControlledAll legs exercises All dumbbell exercises

What it works

Legs

How to do it

1Hold a dumbbell in each hand at your sides, or one at the chest.
2Feet shoulder width, sit down and back until the thighs are parallel or lower, then drive up.
3Keep the chest tall and the weight through the mid-foot.
4A good way to squat without a rack.

Cues that matter

›Feet shoulder width, chest tall
›Sit down and back to parallel
›Drive through the mid-foot

Watch a form guide for the dumbbell squat ↗

Train the same thing

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