Well, I messed up with putting this a the wrong thread. So I will start this one which is for progress.
I have recently got serious about PE'ing with my wife no longer convincing me otherwise (thank God, but I love her regardless).
For the last four days here is my report:
Warm-up 20 minutes (rice sock).
Stretches directional 2x 30 sec holds (clamped base due to high LOT already).
Wet Jelgs 3x 50 (alternating hands as one).
V-Jelgs 3x 90 (alternating hands as one).
Stretches directional 3x 30 sec holds (same).
Warm-down 20 (same).
I have been careful not to over-extend the stretches following the same rules applied at the gym,
work up to heavier routine like lifting more weights. Safety is a priority for any grown.