Hi, I'm Tyler Farwell, and this is how to become progressively more flexible. Any good training program should include flexibility before or after a workout. Flexibility will help reduce the risk of injury as well as improve performance. In order to increase flexibility, multiple variations of stretching will be employed. Static stretching will be a pull and a hold for a given amount of time, such as 15 or 20 seconds. Dynamic stretching will involve movement to bring the muscle into a stretch and out of the stretch. Two exercises that will focus on the hamstring will be the banded hamstring stretch statically and the banded hamstring stretch in a dynamic motion. In order to perform both hamstring stretches, we'll lie supine on our back on the floor wrapping the band around your foot and pulling the leg up. For the static stretch we will pull the leg until we feel mild discomfort in the hamstring, and hold for 15 to 20 seconds. In order to perform this exercise dynamically, we will put our selves in the same position, but instead of bringing it up to a hold, we will pull until we feel a slight stretch, then release lowering the leg and pull again. We'll go for repetitions somewhere between 8 and 12 repetitions will do.