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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Machine Lateral Raise

The fixed path removes the swinging that ruins most lateral raises, so the shoulders do the whole job.

StrengthMachineControlledAll shoulders exercises All machine exercises

What it works

Shoulders

How to do it

1Sit with the pads against the outside of the upper arms.
2Raise the arms out to shoulder height, squeeze, and lower under control.
3The fixed path removes the swinging that ruins most lateral raises.

Cues that matter

›Pads against the outside of the arms
›Raise to shoulder height and squeeze
›Lower under control, no swing

Watch a form guide for the machine lateral raise ↗

Train the same thing

Machine Shoulder PressMachine · Shoulders
Arnold pressDumbbells · Shoulders, Triceps
Barbell bench pressBarbell · Chest, Shoulders, Triceps
Barbell Front RaiseBarbell · Shoulders
Barbell Overhead PressBarbell · Shoulders
Behind The Neck PressBarbell · Shoulders

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.