Two basic stretches, standing:
-cross feet with back leg locked straight by front, bend down (then switch sides) ...this was my warmup stretch
-feet next to each other, ankles touching, and reach for the ground
I went into it with an "interval mindset," ready for some suffering. The first week, I torched my abs completely. Could barely lift myself out of bed. Turns out it takes a lot of strength to stretch those long hamstring and glute muscles. Gravity helped at first, but once I got more limber, I did better sitting on the ground, where gravity could help me more as I got flatter.
It's kind of weird being able to get my head to my knees with straight legs. Sure makes this position comfortable though:
I can ride down there for hours.
/no, not a disco kit, it's an AMD Masters kit