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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Hack Squat

Quad-dominant squat pattern with a fixed, supported path.

StrengthBarbellControlledAll barbell exercises All legs exercises

What it works

Legs

How to do it

1In the machine, feet mid-platform about shoulder width, back and shoulders against the pads.
2Release the safeties and lower until the knees reach about 90° or slightly past, then drive up without locking out hard.
3Foot position changes the emphasis — higher hits the glutes and hamstrings, lower the quads.

Cues that matter

›Full-foot pressure
›Knees track over the toes
›Deep but controlled

Watch a form guide for the hack squat ↗

Train the same thing

Barbell Calf RaiseBarbell · Legs
Barbell Front SquatBarbell · Legs
Barbell Glute BridgeBarbell · Legs
Barbell Hack SquatBarbell · Legs
Barbell LungeBarbell · Legs
Barbell Reverse LungeBarbell · 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 →