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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Superman

A gentle way to load the lower back and glutes with nothing but the floor.

StrengthBodyweightControlledAll bodyweight exercises All core exercises

What it works

Core

How to do it

1Lie face-down with arms extended overhead.
2Raise the arms, chest and legs off the floor together, hold for a beat, then lower.
3A gentle lower-back and glute exercise — lift to a comfortable height rather than cranking into a big arch.

Cues that matter

›Lie face-down, arms extended overhead
›Raise the arms, chest and legs together
›Lift to a comfortable height, do not crank

Watch a form guide for the superman ↗

Train the same thing

Ab Wheel RolloutBodyweight · Core
Bicycle CrunchBodyweight · Core
CrunchesBodyweight · Core
Decline CrunchBodyweight · Core
Decline Sit UpBodyweight · Core
Flutter KicksBodyweight · Core

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.