Standing Hamstring Stretch
Set up - Stand upright with your feet hip width apart . Straighten one leg in front of you , keeping your chest up and your front foot flat on the floor and your rear leg bent . Action - Bend at your hips leaning forward over your out stretched leg and hold when you feel tension across the back of your thigh . - Repeat on the opposite side .
Standing Quad Stretch
Set up - Stand on one leg using a wall for support and bring your opposite heel up towards your bottom and hold above the ankle with your free arm . Action - Hold when you feel tension across the front of the thigh of the bent leg . - Repeat on the opposite side .
Perform these after your main training session . Hold each stretch for 30 seconds each side .