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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Racked reverse lunge

Loading one side turns a lunge into a trunk exercise, because staying square is harder than the legs are.

StrengthKettlebellControlled down · drive upAll glutes exercises All quads exercises All kettlebell exercises

What it works

Quads, Glutes, Deep core

How to do it

1Clean one bell to the rack on one side and hold it there.
2Step back into a lunge, lower until the back knee is just off the floor, then drive through the front foot to stand.
3The load on one side will try to bend you toward it the whole time and refusing that is most of the exercise.
4Do a full set on one side before swapping so the trunk gets a real dose, not two half ones.

Cues that matter

›Bell racked on one side only
›Step back, torso stays upright
›The load pulls you sideways — refuse it

Train the same thing

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.