Rotor Stretch

I’m new to PE but from what I’ve noticed, the instructions for newbie routine don’t go into detail as to do which type of stretch how many number of times. It says (5 minutes manual stretch (ten 30-second stretches)) then lists 4 different types of manual stretches, can someone please specify how many times to do what types of stretching and details. Thanks.

I started off doing 5 different stretches which allowed me to do them all twice. They consist of: Straight out, to the left, to the right, down to stretch the lig’s, then straight up. Doing them twice gives you a 5 minute total.