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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Machine Reverse Fly

Works the rear delts against a fixed path, so the upper back does the job without the torso helping.

StrengthMachineControlledAll back exercises All machine exercises

What it works

Back

How to do it

1Sit chest against the pad, take the handles, and sweep the arms out and back in a wide arc, squeezing between the shoulder blades.
2Keep the elbows soft and fixed.
3Control the return rather than letting the stack drop.

Cues that matter

›Chest against the pad, elbows soft
›Sweep wide, squeeze the shoulder blades
›Control the return, do not drop the stack

Train the same thing

Close Grip Lat PulldownMachine · Back, Lats
Machine Back ExtensionMachine · Back
Machine RowMachine · Back
Machine ShrugMachine · Back
One Arm Lat PulldownMachine · Back
Reverse Grip Lat PulldownMachine · Back, Lats

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.