Quadriceps stretches: Standing with one hand on stationary object for balance. Bend knee and grab foot behind you with the hand of the same side. While keeping the torso upright, bring the knee back directly behind you.
Grab a solid stationary object such as a squat rack with both hands. Extend arms all the way out. Sit back into a squat-like position and allow the lats to stretch to their fullest. This stretch can also be performed with more intensity by stretching one arm at a time (grab with one arm instead of two).
Wall ball squats are a total body movement. Wall Ball Throws work the quads, glutes, core, shoulders and triceps. Wall Ball Workout Benefits: The wall ball squat workout also improves hip drive which in turn benefits other lifts and movements.