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

Renegade Row

The anti-rotation demand is the exercise — if the hips twist, the weight is too heavy.

StrengthBarbellControlledAll barbell exercises All back exercises

What it works

Back

How to do it

1Start in a push-up position gripping two dumbbells, feet wide for stability.
2Row one dumbbell to the hip while keeping the hips absolutely square to the floor, then swap.
3The anti-rotation demand is the exercise — if your hips are twisting, go lighter.

Cues that matter

›Feet wide in a push-up position
›Row one dumbbell to the hip
›Keep the hips absolutely square

Watch a form guide for the renegade row ↗

Train the same thing

Barbell PulloverBarbell · Back
Barbell RowBarbell · Back
Barbell ShrugBarbell · Back
Bent Over RowBarbell · Back
Bent-over barbell rowBarbell · Back, Rear delts, Biceps
Conventional deadliftBarbell · Hamstrings, Glutes, 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.