There is a video on the theory first series, on how to use the program effectively. Maybe watching that will help.
- start with playlist 1 and progress slowly. repeat each playlist 3-4 times before going to the next.
- inbetween playlists, you can always add extra strength and flexibility / alignment series
Ideally you shluld practise 2- 3 times a week before moving to the next,
The playlists introduce content in a sequential methodical manner, but once you progress, you must use your discretion to revisit older playlists to reinforce content.
Hope this helps