I started with some manuals and added in a cheap noose extender (don’t recommend). Did that for the first .5″ or so with no real rhyme or reason.
After I took a break I started doing the 1-3 method with the same extender and a cheap air pump that is much too large. Currently I do 3 sets of 20min in the extender, then two sets of 15-20 mins in the pump on the first day, then just 3×20 in the extender for the second, and the third day is the same as the first. I’ll take one day off and repeat.
I do bundled stretches and fire goat rolls for warm ups.