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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Hanging Knee Raise

The sensible step toward a full hanging leg raise, and it teaches the pelvis to curl rather than the hips to swing.

StrengthBodyweightControlledAll bodyweight exercises All core exercises

What it works

Core

How to do it

1Hang from a bar and raise the knees toward the chest, curling the pelvis at the top, then lower under control.
2The easier progression toward a full leg raise — get the swing out before adding range.

Cues that matter

›Raise the knees toward the chest
›Curl the pelvis at the top
›Get the swing out before adding range

Watch a form guide for the hanging knee raise ↗

Train the same thing

Ab Wheel RolloutBodyweight · Core
Bicycle CrunchBodyweight · Core
CrunchesBodyweight · Core
Decline CrunchBodyweight · Core
Decline Sit UpBodyweight · Core
Flutter KicksBodyweight · 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.