Upper Legs

Quadriceps Stretch Stand up tall with legs close together. Bring up your spine and head, making sure that you don't tilt your body forwards, or your head downwards. Bend your leg backwards at the knee and slowly bring your lower leg up towards your glutes. Again check your body is tall. Hold the stretch for at least 20s. Swap sides. 

Hamstring Stretch 
Lean down on your lower leg and take the other leg straight out in front of you. This is the leg you will be stretching. There are two ways you can stretch your hamstrings in this position. First try hinging at the wasit and keeping your back and neck straight. Carefully and slowly lean forward until you feel a stretch in the hamstrings. Hold for at least 20s. As an alternative stretch you can round your back (like a cat stretch) as you lean over your front leg. Hold for at least 20s. Swap sides. Take a look at the stretch below as this may suit you better.

Hamstring 30 Degrees Stretch
Lean down on your lower leg and take the other leg approximately 30 degrees out to the side. This is the leg you will be stretching. There are two ways you can stretch your hamstrings in this position. First try hinging at the waist and keeping your back and neck straight. Carefully and slowly lean forward until you feel a stretch in the hamstrings. Hold for at least 20s. As an alternative stretch you can round your back (like a cat stretch) as you lean over your front leg. Hold for at least 20s. Swap sides. Take a look at the stretch above as this may work better for you.