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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Single-leg bridge

Loads hamstring and glute together on one leg, which is how they actually work when you run.

RehabNone10/side · 3 setsAll bodyweight exercises All glutes exercises All hamstrings exercises

What it works

Hamstrings, Glutes

How to do it

1Lie on your back with one knee bent and the other leg straight or held up.
2Drive through the heel of the bent leg to lift the hips, keeping them level — the untouched side must not drop.
3Squeeze the glute at the top.
4Ten a side, three sets.
5It loads hamstring and glute together on one leg, which is the way they actually work every stride you run.

Cues that matter

›Drive through the heel, not the whole foot
›Hips stay level — do not let one side drop
›Squeeze the glute at the top

Train the same thing

Build-up runsNone · Hamstrings, Glutes, Calves
Flying 20m sprintsNone · Hamstrings, Glutes, Calves
Glute bridgeNone · Glutes, Hamstrings
Hip hinge patternDowel or broom · Hamstrings, Glutes, Lower back
Single-leg boundsNone · Glutes, Hamstrings, Calves
Barbell hip thrustBarbell · Glutes, Hamstrings

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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