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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Leg Curl

Trains the hamstrings at the knee, which hinges alone never do.

StrengthMachineControlledAll legs exercises All machine exercises

What it works

Legs

How to do it

1Lie or sit with the pad just above the heels and the hips flat against the bench.
2Curl as far as the machine allows and hold for a beat at the top.
3Lower slowly — the lengthening half is where most of the hamstring growth comes from, so a three-second return is worth more than extra weight.
4Letting the hips lift off the pad shortens the range and hands the work to the lower back.

Cues that matter

›Hips flat on the pad
›Curl all the way to the finish
›Lower slowly — that half is the point

Watch a form guide for the leg curl ↗

Train the same thing

Hip AbductionMachine · Legs
Hip AdductionMachine · Legs
Horizontal Leg PressMachine · 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.

Join the waitlist →