You said it yourself the only thing they taught correctly were the stretches, so do those. Why throw out the only good thing too just because you had a bad experience. At least take one good thing with you so it's not a total waste.

Liondancer nailed it. You learned something from a McDojo so use it to help you as you move to the next level of training.

If you go to a book store or online you can also get this book. I have a copy and while all of the stretches might not be right for you there are plenty to choose from and if you stretch a little each day you'll be very flexible before you know it.

Hammy/shoulder stretches

Went to a taekwondoe McDojo and the only thing they taught correctly were the stretches, i quit a few months ago and am looking at some schools around me. When highschool wrestling season is over next month I'll be back in a dojo. What stretches should i do to get flexible again, looking for all body flexible. And what excersises to be at top notch when i join a new school.