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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Back Extension

Trains the back to hold a hinge, which is what keeps it flat when you deadlift or row anything heavy.

StrengthOtherControlledAll back exercises

What it works

Back

How to do it

1Set the pad at hip height, cross the arms or hold a weight at the chest.
2Hinge down under control, then extend back up until your body is in a straight line.
3Stop at straight — arching hard past it is where the lower back complains.

Cues that matter

›Set the pad at hip height
›Hinge down under control
›Stop at straight, do not arch past it

Watch a form guide for the back extension ↗

Train the same thing

Bench PullOther · Back
Reverse HyperextensionOther · 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.