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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Barbell Hack Squat

Builds the legs.

StrengthBarbellControlledAll barbell exercises All legs exercises

What it works

Legs

How to do it

1Stand with a barbell on the floor behind your heels.
2Squat down, grip it behind you, and stand up, keeping the bar close to your legs throughout.
3It's a quad-biased deadlift variant that predates the machine — keep the torso as upright as your mobility allows.

Watch a form guide for the barbell hack squat ↗

Train the same thing

Barbell Calf RaiseBarbell · Legs
Barbell Front SquatBarbell · Legs
Barbell Glute BridgeBarbell · Legs
Barbell LungeBarbell · Legs
Barbell Reverse LungeBarbell · Legs
Belt SquatBarbell · 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.

Join the waitlist →