Static stretching should be done AFTER you are through with your workouts. Stick with dynamics till then.
Stretch until you feel the tightness engaged and not beyond. No bouncing or forcing beyond this.
HOLD for approximately 20-30 seconds.
You should alternate stretching with rolling after workouts.
Clinch glute, tilt hip, HOLD
Lean away from open side, HOLD
Grab back ankle,pull towards glute, HOLD
Twist away from open side, torso tall & straight
Back of opposite hand goes against front knee, arm on same side of knee extends towards back, stretching upper body, HOLD
Video for next set of stretches:
Lean into hurdler position
Front heel stays on ground
Hands flat on ground each side of bent knee, HOLD
Shift stretch forward till heel comes off the ground
Lean further into stretch, stretching Achilles, HOLD
Press upon toes stretching arches, HOLD
Extend front leg, rest heel on ground, flex toes back towards knee, HOLD
Keeping upper torso straight, facing forward, point opposing hip towards flexed toes, HOLD
Pigeon position: variations, pick one.
Child pose stretch: variations in knee position. Pick one.