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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Reverse Grip Lat Pulldown

An underhand pull that brings the lower lats and biceps in, and lets most people pull more than a wide grip.

StrengthMachineControlledAll back exercises All machine exercises All lats exercises

What it works

Back, Lats

How to do it

1Take an underhand grip about shoulder width, thighs secured, and pull the bar to the upper chest with the elbows driving down close to the ribs.
2The underhand grip brings the lower lats and biceps in.
3Keep the chest tall rather than rounding toward the bar.

Cues that matter

›Underhand grip about shoulder width
›Drive the elbows down close to the ribs
›Chest tall, do not round toward the bar

Train the same thing

Close Grip Lat PulldownMachine · Back, Lats
Straight Arm PulldownMachine · Back, Lats
Dumbbell PulloverDumbbell · Back, Lats
Kettlebell single-arm rowKettlebell · Back, Lats, Grip
Yates RowBarbell · Back, Lats
Machine Back ExtensionMachine · 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.