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.

PocketAthlete Sign up free

Cable Reverse Fly

Cables hold tension right through the arc, which is exactly where dumbbells lose it at the bottom.

StrengthCableControlledAll back exercises All cable exercises

What it works

Back

How to do it

1Set two pulleys at shoulder height and cross the cables, taking the left handle in the right hand and vice versa.
2Sweep the arms out and back in a wide arc, squeezing the rear delts.
3Cables keep tension right through the movement, which dumbbells lose at the bottom.

Cues that matter

›Cross the cables, handle in the far hand
›Sweep out and back in a wide arc
›Squeeze the rear delts at the end

Train the same thing

Cable ShrugCable · Back
Cable Upright RowCable · Back
One Arm Seated Cable RowCable · Back
Back ExtensionOther · Back
Barbell PulloverBarbell · Back
Barbell 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.