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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Pelvic tilt

Teaches the pelvic control every other back exercise assumes you already have.

RehabNone12 reps · 3 setsAll bodyweight exercises

What it works

Deep core, Lower back

How to do it

1Lie on your back with the knees bent.
2Flatten the lower back into the floor by tilting the pelvis, then let it arch gently back.
3Twelve reps, three sets, small and slow, with the movement coming from the pelvis rather than pushing with the legs.
4It teaches the pelvic control that every other back exercise quietly assumes you already have.

Cues that matter

›Flatten the lower back into the floor, then let it arch back
›Movement comes from the pelvis, not the legs
›Small and slow

Train the same thing

Bird dogNone · Lower back, Glutes, Core
Cat cowNone · Lower back, T-spine
McGill curl-upNone · Deep core
Prone press upNone · Lower back
Side plankNone · Obliques, Lower back, Glute med
Dead bugNone · Deep core, Hip flexors

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 →