TABLE 1.

Static stretching protocol.

Movement name	Targeted muscle	Sets	Time (s)
cross-leg stretch	gluteals	2 (1 per leg)	30*2
butterfly stretch	adductors	1	30
sit and reach	spinal erectors and hamstrings	1	30
floor back extension	abdominals	1	30
lateral bend	obliques	2 (1 per side)	30*2
wall pec stretch	pectorals	2 (1 per side)	30*2
abductor stretch	iliotibial band	2 (1 per leg)	30*2
standing 1-leg quadriceps stretch	quadriceps	2 (1 per leg)	30*2
seated 1-leg hamstring stretch	hamstrings	2 (1 per leg)	30*2
calf stretch	gastrocnemius and soleus muscles	2 (1 per leg)	30*2