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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Rear Delt Fly

Hinge until the chest faces the floor and sweep the arms apart, leading with the elbows and stopping level with the shoulders. It trains the back of the shoulder, which no pressing movement reaches and which every hour at a desk quietly shortens.

StrengthOtherControlledAll shoulders exercises

What it works

Shoulders

How to do it

1Hinge at the hips until your chest is close to facing the floor, with a soft knee and a flat back.
2Hold a light pair of dumbbells hanging under your shoulders, then sweep the arms apart in a wide arc, leading with the elbows rather than the hands.
3Stop when the arms are level with the shoulders — going higher hands the work to the traps.
4Lower under control.
5The weight that works here is far lighter than people expect, because the rear delt is small and every extra kilo recruits the back instead.

Cues that matter

›Hinge until the chest faces the floor
›Lead with the elbows, not the hands
›Stop level with the shoulders

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.

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