Neanderthal No More, Part IV Questions

Hi I am following this program. should the following be performed on off days at home?? also please help me if there are updated exercises to this program. Thanks a lot! I also need a video for Single Arm Low Pulley Cable Row to Abdomen and One-Arm Prone Lower Trap Raises

Wednesday, Friday, and Sunday: Postural GPP (To be done at home)

Chin Tucks

Sets: 2

Reps: 20

Theraband External Rotations

Sets: 2 per arm

Reps: 25

Prone Cobras

Sets: 2 ? one at 10 & 2 and one at 9 & 3

Reps: 1 ? hold for 60 seconds in retracted position

Single Leg Knee-to-Chest on Foam Roller

Sets: 2 per leg

Reps: 15

Supine Bridges

Sets: 2

Reps: 25

Prone Bridges

Sets: 1

Reps: 1-60 second hold

Side Bridges

Sets: 1 per side

Reps: 1-30 second hold

Scap Pushups

Sets: 2

Reps: 25

Applicable Stretches

Those included in program along with the good morning and lat stretches (pictured below).

any help??

go back and read the article.

also, idk why you would need to do “Single Arm Low Pulley Cable Row to Abdomen and One-Arm Prone Lower Trap Raises”, but google can probably help you.