TSAC Report 33 | Page 6

KEITH CHITTENDEN, MS, CSCS, TSAC-F

TABLE 1. SAMPLE STRETCHING AND STRENGTHENING PROGRAM
STRETCHING

SETS

REPETITIONS

TFL/IT-Band Foam Roll

1–2

30 – 90 s

Piriformis Foam Roll

1–2

30 – 90 s

Static Hamstring Stretch

3

30 – 60 s

STRENGTHENING

SETS

REPETITIONS

Ball Bridge

3

10

Ball Crunch

3

10

FIGURE 1. TFL/IT-BAND FOAM ROLL

FIGURE 3. STATIC STRETCH OF THE HAMSTRINGS

6

FIGURE 2. PIRIFORMIS FOAM ROLL

FIGURE 4. STATIC STRETCH OF THE HAMSTRINGS
WITH ROTATION

NSCA’S TSAC REPORT | ISSUE 33