A 3 part stretch. Each component will act one leg the will switch. Each component will also be held for a certain amount of seconds which will change as your connective tissue loosens. The first part is a normal lunge. The second part is a complete flexion of the knee followed by a flexion of the hip joint with the opposite leg extended posteriorly. Keep ankles in a Plantarflexion position during the hold portion of the stretch. The third and final part is a split. Keeping the same leg anterior and the same leg posterior as when you did the first 2 stretch components. Then switch.