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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Good Morning

A hinge loaded across the back, which teaches the hips to drive and exposes any rounding immediately.

StrengthBodyweightControlledAll bodyweight exercises All legs exercises

What it works

Legs

How to do it

1Bar on the upper back, soft knees.
2Push the hips back and hinge forward with a flat back until the torso is around parallel to the floor, then drive the hips forward to stand.
3The lower back is under real load here, so start with an empty bar and never round.

Cues that matter

›Push the hips back, keep the back flat
›Soft knees, never locked out
›Start with an empty bar

Watch a form guide for the good morning ↗

Train the same thing

Bodyweight SquatBodyweight · Legs
LungeBodyweight · Legs
Pistol SquatBodyweight · Legs
Side Leg RaiseBodyweight · Legs
Side LungeBodyweight · Legs
Single Leg SquatBodyweight · 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.