My advice:
5 min warm
20 min stretching
(first month: up/down/left/right
second months: also circular motions
third month: begin to try advanced others, with calm!!!! dont hurt you.
V-stretch
A-stretch
dld blaster
and so on…
after stretch: 20 min jeql
first month regular jeql
second also power stretch with pc flex
third, start experiment other advanced
(stretched jeql, squeeze jeql, dry or semi-dry jeql)
From the third month (with calm!)
start doing some squeezes too…
Warm out 5 min
Some pc flex during the day
REad read read
all the techniques are in the forum
read quickstart guide to manual excercises…
and newbie sections/
Only my opinion…
Maybe others can say better.
bye good luck