Stand with your legs hip-width apart, and step your right foot slightly forward. Flex your right foot so the edge of your heel is on the ground and your toes are off.
Bend at your hips and left knee to bring both arms down, keeping them close to your body. In one fluid motion, "scoop" them down your right leg down to your ankle. Keep your right leg straight throughout while bending into your right knee. You should feel the stretch in your right hamstring.
Continue the scooping motion as you straighten your right leg, raising your arms out in front of you and overhead.
Step your right foot back to the starting position, then repeat on the other side.
This counts as one rep. Continue alternating legs for 30 seconds while maintaining proper form..