RaceBetter

For athletes, coaches, or active individuals who want to move better, recover faster, and train smarter.Ideal for those returning from high training loads, experiencing stiffness or asymmetry, or preparing for a new strength phase.No prior experience needed. With minimal equipment and built-in regressions, anyone can start strong and progress with confidence — all you need is intention and consistency.Why You’ll Love ItThis 7-day reset blends movement science and recovery in one complete system.Each day builds from foundational joint control to full-body flow, helping you:Unlock mobility without losing stabilityImprove breathing and posture controlEnhance training readiness and daily movement qualityFeel recharged, aligned, and ready to performWhat's InsideDayFocus AreaTheme / OutcomeDay 1Hamstring + Posterior ChainRestore hip hinge mechanics and length through posterior fascial linesDay 2Shoulder + Scapular GlideImprove overhead range, posture, and scapular controlDay 3Hip Rotation + Pelvic ControlBuild rotational control and pelvic stabilityDay 4Spine Mobility + Controlled RotationIntegrate thoracic mobility and segmental spine controlDay 5Foot + Ankle MobilityImprove balance, propulsion, and ground reaction controlDay 6Pelvic Reset + Deep Core IntegrationConnect diaphragm, core, and hip function for total alignmentDay 7Total Body FlowLink mobility chains for coordinated movement and recoveryProgram SnapshotLength: 7 DaysTime per session: 30–45 minutesEquipment: None required; optional light band and lacrosse ball if availableExperience level: All levels (self-paced, coach-friendly)Delivery: BridgeAthletic app or downloadable PDF

Breaststroke Activation & Mobility ProgramThis program is designed specifically for breaststroke athletes who have completed a RaceBetter Lab.It extends the technical work from the pool onto the deck — reinforcing the movement quality, joint control, and timing demands that make breaststroke efficient at speed. This is not a workout. It is a performance preparation and restoration system built around how elite breaststrokers move.Part 1 — Pre-Water Activation Series (10-15 minutes)The activation series is designed to be completed immediately before entering the water. It prepares the joints and muscle systems that are most stressed in breaststroke while reinforcing correct movement patterns — without creating fatigue.Primary objectivesActivate hip external rotation and adductor control for a clean, powerful kickPrime ankle eversion and plantar flexion for an effective kick finishEstablish trunk and scapular stability to support a quiet head and efficient insweepReinforce breaststroke timing and sequencing before the first lengthHow it’s usedPerformed on deck with bodyweight and light resistance bandsCan be completed individually or as a teamDesigned to complement, not replace, in-water warm-upAthletes should feel warm, coordinated, and connected, not tired.Part 2 — Post-Water Mobility Series (25-30 minutes)The mobility series is designed to be completed after training or competition. It restores range of motion in the areas that breaststroke places the highest demands on and helps maintain long-term joint health.Primary objectivesRestore hip and groin mobility following repeated kick loadingImprove ankle range to support consistent kick mechanics over timeAddress thoracic spine and shoulder mobility affected by repeated in-sweep patternsReduce stiffness that can negatively impact technique in future sessionsHow it’s usedBodyweight and light band–basedEmphasizes slow control and breathingCan be used on heavy breaststroke days or as part of recovery blocksAthletes should leave the session feeling looser, more balanced, and recovered.Why This Matters for BreaststrokersBreaststroke places unique demands on the hips, knees, ankles, spine, and shoulders. When these areas lose mobility or coordination, technique breaks down — and performance suffers.This program:Supports cleaner kick mechanicsReinforces timing between kick and in-sweepReduces unnecessary stress on the knees and lower backHelps athletes maintain efficiency as speed increasesWho This Program Is ForCompetitive breaststroke specialistsIM swimmers with breaststroke performance goalsAthletes looking to improve efficiency, durability, and consistencyThis program is most effective when used consistently alongside regular training and technical feedback.

Backstroke Activation & Mobility Program30-Day Complimentary Access for Backstroke Lab AttendeesThis short-term program is designed specifically for athletes who recently completed a RaceBetter Backstroke Lab.It extends the technical work from the pool onto the deck — reinforcing posture, shoulder mechanics, thoracic mobility, hip–shoulder timing, and wall interaction demands that make backstroke efficient at speed. This is not a workout. It is a performance preparation and restoration system built to support backstroke’s repeated overhead motion without adding fatigue or unnecessary load.What This Program IncludesPart 1 — Pre-Water Activation Series (10–15 minutes)The activation series is designed to be completed immediately before entering the water. It prepares the joints and muscle systems most stressed in backstroke while reinforcing correct movement patterns — without creating fatigue.Primary objectivesPrime scapular stabilizers and posterior shoulder for sustained overhead motionImprove thoracic extension and controlled rotation for a cleaner shoulder rollConnect hips, core, and upper body to support rhythm, timing, and stabilityPrepare the body for starts, turns, and underwater workHow it’s usedPerformed on deck with bodyweight and light resistance bandsCan be completed individually or as a teamDesigned to complement, not replace, in-water warm-upAthletes should feel tall, connected, and ready — not tight or over-stimulatedPart 2 — Post-Water Mobility Series (25–30 minutes)The mobility series is designed to be completed after training or on recovery days. It restores range of motion in the areas that backstroke places the highest demands on and supports long-term consistency under training load.Primary objectivesRestore overhead shoulder comfort after repeated stroke cyclesReduce neck and upper-trap tension common in backstrokersImprove thoracic mobility to support stroke length and rotationSupport hip mobility needed for consistent kick timing and body lineHow it’s usedBodyweight and light band–basedEmphasizes slow control and breathingUseful after heavy backstroke sessions or inside recovery blocksAthletes should leave feeling looser, more balanced, and recoveredHow to Use This ProgramActivation: Before backstroke-focused practices, race days, or skill sessionsMobility: 2–4x per week after practice or on recovery daysEquipment: Bodyweight + light resistance bands onlyTime commitment: 10–30 minutes, depending on the sessionWhy This Matters for BackstrokersBackstroke places unique demands on the body — sustained overhead shoulder motion, thoracic extension and rotation, precise hip–shoulder timing, and powerful wall interactions. When these areas lose mobility or coordination, technique breaks down and performance suffers.This program:Supports sustainable overhead mechanics and cleaner shoulder rollReduces accumulated neck/shoulder tension that can distort rhythmHelps preserve body line and kick timing under fatigueProtects the technical gains from the Lab so they hold under training loadWho This Program Is ForAthletes who attended a RaceBetter Backstroke LabBackstrokers who want targeted dryland support without extra fatigueAthletes managing shoulder, neck, or upper-back tightness from trainingCoaches who want a simple, consistent dryland tool for their backstroke groupImportant NotesThis is a temporary, complimentary program provided to Lab attendeesAccess is available for 30 days following your Backstroke Lab experienceThis program is designed to support, not replace, your regular dryland or strength trainingTechnique changes only stick when the body is prepared to support them. This program helps ensure that what you learned in the Backstroke Lab carries into daily training — and stays there.