Hanging Questions

I ordered the bibhanger. I work a job with 48 hours off and 24 hours at work, indefinitely. Questions are:

-What is a routine where I can take the most advantage of my time off for two days straight?

-What should I do about every third day I’m at work?(manual stretching, ADS?)

-If manual stretching and/or ADS is recommended on the work days, give a routine that’s been tried and true, be it ADS or stretching.

(I would have posted in hangers section, but I’m a new member to this forum.)

Thanks all :)

The answer I received on another forum was:
-Splitting AM and PM can be beneficial possibly.
-Before work, hang. Then hang after work, which leaves maybe a 25 hour gap or so.no biggy.
-10 hours a week of hanging minimum. I think I read somewhere 28 hours max.

Anyways, thanks for reading. Good luck and wish me luck.