Lay on the bench pad to your right side and place the right leg on the squat stand. Keep a straight back and posture during this stretch. With the right hand behind your hand, grab the left leg with your left leg from behind by the front foot and stretch it until your heels reach your glutes. Gently pull and stretch the quadriceps to the desired intensity. Do the same stretch for the other side with the same level of intensity.
Sit on the bench pad so that you are facing the cables. Keep your feet on the edge of the bench pad and your butt on the other edge. Maintain straight locked knees and grab the handles from the cables. Keep your arm straight and let your body weight stretch you down.
Elevate the squat pad and lay on your back to the bench pad. Place both feet on the squat stand and both hands on the squat stand grabbing it from the edge. Gently pull down until you feel a stretch and hold it for at least 5 seconds before releasing. Do the same for the other side at equal intensity.
Elevate the squat pad and lay on your back to the bench pad. Place both feet on the squat stand and then one hand on the squat stand across from the other leg (right hand to the left side/ left hand to the right side). Place the other hand on your hip and then gently pull down until you feel a stretch and hold it for at least 5 seconds before releasing. Do the same for the other side at equal intensity.
Elevate the squat pad and lay on your back to the bench pad. Place one foot on the squat stand and then place the other foot on top of the thigh of the resting leg. Bring the other leg up while keeping up straight using your hands. Gently pull up until you feel a stretch and hold it for at least 5 seconds before releasing. Do the same for the other side at equal intensity.
