What type of stretches can i do to losen up my qauds and hiemstrings?!

Question: What type of stretches can i do to losen up my qauds and hiemstrings!?

I have super tight qauds!. im also stretchng though!. but my stretches arnt helping much anymore!. i do the sretch were you grab your foot while standing and raise it to your but to stretch your qaud but, it doesnt work and i feel as if its a wiast of time!. so can you please give me some stretches!?Www@Answer-Health@Com

Answers:

http://www!.halhigdon!.com/15Ktraining/Str!.!.!.
Do #1 (quads) and #2 (hammies) at the Hal Higdon link above!.Www@Answer-Health@Com

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What type of stretches can i do to losen up my qauds and hiemstrings?!

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