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 Extension

Trains the glutes to finish a hip extension, which is the end of every sprint stride and every jump.

StrengthOtherControlledAll legs exercises

What it works

Legs

How to do it

1Set up in the machine or on a bench with the hips free to move.
2Lower under control, then extend the hips to bring the torso in line with the legs, squeezing the glutes.
3Stop at a straight line rather than arching past it.

Cues that matter

›Set up with the hips free to move
›Extend until the torso is in line
›Stop at straight, do not arch past it

Watch a form guide for the hip extension ↗

Train the same thing

Glute Ham RaiseOther · Legs
Glute KickbackOther · 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.