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 Pull Through

The cable pulls you into the hinge, which teaches the pattern better than almost anything else in the gym.

StrengthCableControlledAll legs exercises All cable exercises

What it works

Legs

How to do it

1Face away from a low pulley with a rope between your legs.
2Hinge at the hips, letting the rope travel back between your legs, then drive the hips forward hard to stand, squeezing the glutes.
3The cable teaches the hinge better than almost anything because it pulls you into the position.

Cues that matter

›Rope between the legs, face away
›Hinge and let it travel back
›Drive the hips forward hard to stand

Watch a form guide for the cable pull through ↗

Train the same thing

Cable KickbackCable · Legs
Cable Leg ExtensionCable · 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.