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

Machine Row

Horizontal pulling with the trunk supported, so the back does the work rather than the hips.

StrengthMachineControlledAll back exercises All machine exercises

What it works

Back

How to do it

1Set the chest pad so the handles are reachable with arms extended.
2Row back, driving the elbows past the torso and squeezing the shoulder blades, then return under control to a full stretch.
3The chest pad takes the lower back out entirely — useful on a heavy leg week.

Cues that matter

›Set the chest pad so the arms extend fully
›Row back and squeeze the shoulder blades
›Return under control to a full stretch

Train the same thing

Close Grip Lat PulldownMachine · Back, Lats
Machine Back ExtensionMachine · Back
Machine Reverse FlyMachine · 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.