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.

PocketAthlete Join the waitlist

Glute bridge

Wakes up glutes that switch off from sitting, so they fire when you sprint.

MobilityNone2s squeeze at the topAll bodyweight exercises All glutes exercises All hamstrings exercises

What it works

Glutes, Hamstrings

How to do it

1Lying on your back with knees bent and feet flat, tuck the ribs down, drive through the heels and lift the hips until your body is a straight line from knee to shoulder, squeezing the glutes hard for two seconds at the top.
2Sitting all day switches the glutes off; this reminds them to fire before you ask them to sprint.
3If you feel it in your hamstrings or lower back, tuck the pelvis harder and drive more through the heels.

Cues that matter

›Ribs down, don't arch the back
›Drive through the heels
›Squeeze the glutes hard at the top

Watch a form guide for the glute bridge ↗

Train the same thing

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 →