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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Reverse Hyperextension

Loads hip extension with the torso fixed, which is a rare thing to be able to train directly.

StrengthOtherControlledAll back exercises

What it works

Back

How to do it

1Lie face-down on the bench with the hips at the edge and legs hanging.
2Raise the legs until they're in line with the torso, squeezing the glutes, then lower under control.
3Swinging the legs up with momentum defeats the exercise and stresses the lower back.

Cues that matter

›Hips at the edge, legs hanging
›Raise until they are in line with the torso
›Never swing them up with momentum

Train the same thing

Back ExtensionOther · Back
Bench PullOther · Back
Barbell PulloverBarbell · Back
Barbell RowBarbell · Back
Barbell ShrugBarbell · Back
Bent Over RowBarbell · Back

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.