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.