I do the Reverse Kegels for as long as I can. I’m not sure how long that is maybe two minutes. Keep the RK as long as you can and then take a break and go back into it. The RK is so important because of the additional ability you’re given to gain length through avoiding the Pelvic floor muscles. I would not get over obsessed with it just try to RK as much as possible.
As far as the hanging portion of SRT I will be using my routine called pyramid sets. Here is the basic workout:
DLD's Pyramid Stretch Sets
1st Set
20 Minutes
hanging straight down with 20 lbs. Followed by 10 manual upward
stretches held for 50 seconds each.
2nd Set
20 Minutes
hanging OTS with 15lbs. Followed by 10 manual DLD blasters modified to 10 second kegel followed by a 40 second reverse kegel.
3rd Set
20 Minutes
hanging straight down with 10 lbs. Followed by 10 manual upward
stretches held for 50 seconds each.
4th Set
20 Minutes
hanging BTC with 5 lbs. Followed by 10 manual upward rotary
stretches .