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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Side Lunge

Trains the adductors and the sideways movement that forward lunges miss entirely.

StrengthBodyweightControlledAll bodyweight exercises All legs exercises

What it works

Legs

How to do it

1Step wide to one side, sitting the hips back and bending that knee while the other leg stays straight.
2Push back to the middle.
3Keep the toes pointing forward and the chest tall — it trains the adductors and the lateral movement that forward lunges miss.

Cues that matter

›Step wide, sit the hips back
›Toes point forward, chest tall
›Other leg stays straight

Watch a form guide for the side lunge ↗

Train the same thing

Bodyweight SquatBodyweight · Legs
Good MorningBodyweight · Legs
LungeBodyweight · Legs
Pistol SquatBodyweight · Legs
Side Leg RaiseBodyweight · Legs
Single Leg SquatBodyweight · Legs

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.