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FORWARD LUNGE
Stand up tall and take a big step froward so that when you bend your knees your front knee stays above the ankle. Try to get deep enough in the lunge position that your back knee touches the floor, or comes close. Then step the back leg to meet the front and continue forward.
PLANK TO LIZARD 2
This is an advanced version of the Plank to Lizard above. If you want more of a quad stretch, once your foot is next to your hand, slowly lower your back knee toward the floor. If you still want an even deeper stretch, start to bring your ankle closer to your hips and take your opposite hand and reach back to grab your ankle. Take deep breaths and go through this very slowly to allow your muscles time to stretch and adapt.
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