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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Lunge

One leg at a time, through a long range, which exposes the side-to-side difference a two-legged squat hides.

StrengthBodyweightControlledAll bodyweight exercises All legs exercises

What it works

Legs

How to do it

1Step forward into a long stride and lower until both knees are around 90°, front shin roughly vertical.
2Push back through the front heel to the start.
3A short step turns it into a knee-dominant grind — step out properly.

Cues that matter

›Step out long, not short
›Front shin roughly vertical
›Push back through the front heel

Watch a form guide for the lunge ↗

Train the same thing

Bodyweight SquatBodyweight · Legs
Good MorningBodyweight · Legs
Pistol SquatBodyweight · Legs
Side Leg RaiseBodyweight · Legs
Side LungeBodyweight · Legs
Single Leg SquatBodyweight · 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.