Just to emphasise.You want to stretch as deeply as possible,breathe into the stretch and try to sink deeper with each breath.Hold each stretch for 60 sec.This is an active stretch,not a passive one.
For quads,a "good" stretch can be had by holding on to the bar at the squat rack(since you're already there,right?)Bend your knees all the way,come up on your toes and lean back.Way back.I know you love me.You could also hold on to the sides of the rack,if this is easier.(yeah right!)...
