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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Glute Ham Raise

One of the very few movements that loads the hamstrings at both ends at once, and it is brutally hard.

StrengthOtherControlledAll legs exercises

What it works

Legs

How to do it

1Anchor the feet and start upright with the knees on the pad.
2Lower the torso forward under control, resisting all the way, then pull yourself back up using the hamstrings.
3Brutally hard — use a band or push off lightly with the hands until the eccentric strength is there.

Cues that matter

›Lower the torso forward, resisting all the way
›Pull back up with the hamstrings
›Use a band until the strength is there

Watch a form guide for the glute ham raise ↗

Train the same thing

Glute KickbackOther · Legs
Hip ExtensionOther · Legs
Barbell Calf RaiseBarbell · Legs
Barbell Front SquatBarbell · Legs
Barbell Glute BridgeBarbell · Legs
Barbell Hack 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.