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Quadriceps
Stretching / Self Myofascial Release

simply click on an exercise to see a in-depth video tutorial 

Stretch

Standing Ankle to Hip Grab Hold Torso Vertical
Standing Ankle to Hip Grab Hold Torso Lateral
Sitting One Leg Out Ankle Behind Glutes 
Sitting on Shins 
45 45 Sitting on Shins

SMR – (Massasge Technique)

Foam Roll Quadriceps lying face down and rolling from the hip down to the knee, lean side to side from the inner thigh to outside thigh

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