Warm-up (5+ Minutes):
An essential element to a PE routine is the warm-up. Heat prepares the penis for exercise by increasing blood flow. Also, heat loosens the corporal bodies and the penile anchoring systems. Various sources of heat may be used including hot wraps using a wash cloth and hot water, warmed body oils, heating pads and IR lighting. Also, a hot bath or shower may be adequate. The warm-up period should last at least 5 minutes.
Basic Stretching (6 minutes):
Straight Down (SD): 1 minute total, intervals of 30 seconds
Straight Up (SU): 1 minute total, intervals of 30 seconds
Straight Out (SO): 1 minute total, intervals of 30 seconds
SD to the Left: 1 minute total, intervals of 30 seconds
SD to the Right: 1 minute total, intervals of 30 seconds
Rotary Stretch: 1 minute total, 30 second intervals; 1-clockwise, 1-counter clockwise
MaX-Vac
If you are new to hanging, I would start with 3-5 pounds and limit sessions to 30 minutes. After a few weeks, I would ramp up session time and use the same starting weight. After you can hang for 1 hour sessions, start increasing weight in increments of 1-2 pounds.
Basic Jelqing (10 Minutes):
Complete 300 jelqs, 2 second intervals. For two weeks.
After 2 weeks, complete 600 jelqs, 2 second intervals.
Extender
I’m not a big fan. I would wear as long as tolerable after a hanging routine. This may actually inhibit length gains due to the lack of blood supply and the “turteling” effect after use. Your penis will retract due to pain and suffering LOL. I’m not sure it’s worth the benefits during use Vs. the after effect.