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 Shrug

A fixed path means you can load the traps heavily without balance ever being the limit.

StrengthMachineControlledAll back exercises All machine exercises

What it works

Back

How to do it

1Handles at your sides, shrug up, pause, lower under control.
2The fixed path means you can load it heavily without balance being the limit.

Cues that matter

›Handles at your sides
›Shrug straight up and pause
›Lower under control every rep

Watch a form guide for the machine shrug ↗

Train the same thing

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