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 Extension

Isolates the quads — great for a knee-friendly quad pump.

StrengthMachineControlledAll legs exercises All machine exercises

What it works

Legs

How to do it

1Sit with the knee joint lined up with the machine's pivot and the pad on the lower shin.
2Extend the knees to straight, squeeze for a beat, then lower under control.
3Slamming into full extension with heavy weight is what makes knees ache — control both directions.

Cues that matter

›Squeeze the quads at the top
›Pause briefly
›Slow the lower

Watch a form guide for the leg extension ↗

Train the same thing

Hip AbductionMachine · Legs
Hip AdductionMachine · Legs
Horizontal Leg PressMachine · Legs
Leg CurlMachine · 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 →