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

Inverted Row

A horizontal pull scaled by nothing more than bar height, which makes it the most adjustable back exercise there is.

StrengthBodyweightControlledAll bodyweight exercises All back exercises

What it works

Back

How to do it

1Set a bar at roughly hip height, hang underneath with a straight body and heels on the floor.
2Pull your chest to the bar, keeping the body rigid from head to heels, then lower under control.
3Raise the bar to make it easier, lower it to make it harder.
4Letting the hips sag is the most common fault.

Cues that matter

›Stay rigid from head to heels
›Pull the chest to the bar
›Raise the bar to make it easier

Watch a form guide for the inverted row ↗

Train the same thing

Chin UpsBodyweight · Back
Neutral Grip Pull UpsBodyweight · Back
Pull UpsBodyweight · 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.