Well I can't claim to have come up with this part. Greg is the one who turned me on to Standing Leg Curls and Leg Extensions. For someone who may not understand how to do these I'll try to explain.

But before I do, these are what I consider VRT or DVR. I do 10 reps of each every morning to warm my knees up. They make them feel good and ready if I'm working legs.

For the Standing Leg Curls I stand sideway against my dryer. If I'm doing my left leg, I put my right hand on the dryer to take balance out of the exercise. All You do is bend Your knee and curl Your heal to Your butt with tension.

For the Leg Exetensions I do them seated. I sit on my basement steps with the non working leg straight. The working I clasp my hands under my knee and lift it up towards my chest. In this position my knee is bent. Now all You do is lift Your leg straight.

Now here is a little of my own insights of the Leg Extension foot position at the top. When I first started doing these I couldn't do them with my toes pointed back towards my knee. I guess my knees were messed up at the time or my hamstrings were tight. So I started out doing them with my toe pointed down so my foot and leg formed a straight line.

This helped to loosen up my hamstrings after awhile. Now I do both versions.