My plan the last few weeks have been the AM/PM split already, so integrating these in won’t be an issue.
Generally AM is a single set for inhibited muscles (upper and lower) and a single set of stretches for tight muscles in a superset fashion (so pec stretch followed by face pulls, hip flexor stretch followed by glute bridges, etc). PM is normally a “real” workout, 3 sets of weighted exercises with stretches as above, and 1 day off. The volume is low and the weights are abysmal so recovery is not an issue at all.
I guess with this new scap information, I’ll do away with upper body rows etc and replace them with exercises that will be easier to at least try to maintain scap positioning, I figure doing it twice daily will help ingrain these new movements, as mentioned.
I’ve already missed almost a decade of training and I feel like I’ve lost out on my best years, so if this takes 6 months, so be it! The difficult part now is finding exercises where I can hold the scapula in the correct position and hopefully working those will help me master new exercises with the same plan.