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 Seated Crunch

One of the few ways to add load to the abs progressively, which most core work never manages.

StrengthMachineControlledAll core exercises All machine exercises

What it works

Core

How to do it

1Sit with the pad against the chest and grip the handles.
2Crunch forward by shortening the abs, hold, then return under control.
3The fixed path makes it easy to load the abs progressively, which most core work never does.

Cues that matter

›Pad against the chest, grip the handles
›Crunch by shortening the abs
›Return under control, do not let it drop

Watch a form guide for the machine seated crunch ↗

Train the same thing

Ab Wheel RolloutBodyweight · Core
Barbell back squatBarbell · Quads, Glutes, Core
Bicycle CrunchBodyweight · Core
Cable CrunchCable · Core
Cable WoodchopperCable · Core
CrunchesBodyweight · Core

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.