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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Yates Row

A more upright row that allows heavier loading, and the underhand grip brings the lower lats in.

StrengthBarbellControlledAll barbell exercises All back exercises All lats exercises

What it works

Back, Lats

How to do it

1Stand more upright than a bent-over row — around 20–30° of forward lean — take an underhand grip, and row to the lower abdomen.
2The upright angle allows heavier loading and the underhand grip brings the lower lats in.
3Keep it strict rather than turning it into a jerk.

Cues that matter

›Lean forward about twenty to thirty degrees
›Underhand grip, row to the lower abdomen
›Keep it strict, never jerk it up

Watch a form guide for the yates row ↗

Train the same thing

Close Grip Lat PulldownMachine · Back, Lats
Dumbbell PulloverDumbbell · Back, Lats
Kettlebell single-arm rowKettlebell · Back, Lats, Grip
Reverse Grip Lat PulldownMachine · Back, Lats
Straight Arm PulldownMachine · Back, Lats
Barbell PulloverBarbell · 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.