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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Hip Adduction

Loads the muscles that pull the legs together, which almost nothing else in a gym programme trains directly.

StrengthMachineControlledAll legs exercises All machine exercises

What it works

Legs

How to do it

1Sit in the machine with the pads on the inside of the knees.
2Squeeze the legs together against the resistance, hold for a beat, then let them open under control to a comfortable stretch.
3Don't force the stretch at the open position.

Cues that matter

›Squeeze the legs together, hold a beat
›Open under control, do not let it snap
›Stop at a comfortable stretch

Watch a form guide for the hip adduction ↗

Train the same thing

Hip AbductionMachine · Legs
Horizontal Leg PressMachine · Legs
Leg CurlMachine · Legs
Leg ExtensionMachine · Legs
Leg PressMachine · Legs
Lying Leg CurlMachine · 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.