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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Cable Kickback

The cable keeps tension right through to lockout, which is exactly where a dumbbell version has none.

StrengthCableControlledAll legs exercises All cable exercises

What it works

Legs

How to do it

1Same as a dumbbell kickback but on a low pulley, which keeps tension right through to lockout.
2Hinge forward, upper arm fixed, extend the forearm back and squeeze.

Cues that matter

›Hinge forward, upper arm fixed
›Extend the forearm back
›Squeeze hard at full extension

Watch a form guide for the cable kickback ↗

Train the same thing

Cable Leg ExtensionCable · Legs
Cable Pull ThroughCable · Legs
Barbell Calf RaiseBarbell · Legs
Barbell Front SquatBarbell · Legs
Barbell Glute BridgeBarbell · Legs
Barbell Hack 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.