Hip flexor and quadriceps stretch 

• Kneel with your back to the wall

• Place one foot up and flat against the wall, how far/close to the wall depends on your tightness of the hip flexor (as tighter as farer away)

• The side with the foot up will stretch

• Have the other leg in a squat-position, this leg kan force the body back to the wall

• For balance you can hold on to a stick you place on the ground in front or beside of you

• You stretch until your back will touch the wall beside your flat foot, therefore you've to place the foot slightly to the side

• Hips should be squared, balance the upper body upright

• Push with the stretching leg to the front like in a sissy squat

• Search for the stretch in hip flexor and quadriceps

• 1 min

Other side vice versa