When I do warm ups or cool downs with an ADS weight, I do long cycles. Pretty much everything else is a series of short cycles; let everything return to normal, then repeat. Not sure if this is just me or what, but I think the stretch, hold, release gives me better PI’s. So, whatever you are doing, experiment a bit with how things react to that exercise and the time frame.
Here’s my theory on rings. They are a “cool down” aid. Meaning I will put one on for a short period of time AFTER my main routine. I think that extends the workout time slightly, but more importantly allows things to slowly return to normal. However, I have occasionally used them to pre-condition things when pumping for girth. If done right, they can help force greater girth expansion.