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.

PocketAthlete Join the waitlist

Scapular push-up

Trains serratus, the muscle that holds the shoulder blade flat, which almost nothing else in a gym does.

RehabNone12 reps · slowAll bodyweight exercises All shoulders exercises

What it works

Upper back, Shoulders

How to do it

1Get into a push-up or box position with the arms locked straight and keep them straight throughout.
2Let the chest sink between the shoulder blades, then push the floor away so the upper back rounds slightly.
3Twelve slow reps.
4The whole movement is a few centimetres.
5It trains serratus, the muscle that holds the shoulder blade flat against the ribs, which almost nothing else in a gym reaches.

Cues that matter

›Arms stay straight the whole time
›Let the chest sink between the shoulder blades, then push it away
›Small movement — a few centimetres is the whole rep

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.

Join the waitlist →