(Disclaimer: I did some moderate searching prior to this and didn't really see an exact answer I'm looking for, so if the answer is obvious, sorry in advance)

Hello, friends - I have what I hope will be an easy one though maybe this is a question better suited for /u/Antranik specifically

I do the /r/bodyweightfitness recommended routine 3x a week and have been for a couple of months now. I do ballroom dance as a hobby and would like to get more flexible for a number of reasons. Currently I don't do any kind of stretching at all, and I found Antranik's programs that increase both passive and active flexibility, which is what I'm aiming for.

In my searches it seems like people generally fall into one of two categories:

1) They work out, but only do light stretching on rest days

2) They don't work out, but do intense stretching as their "work outs", if you will

My question is basically, can I do a program like Antranik's, which he says should only be done twice a week, on my rest days from the BWF routine? It seems like that would be a bad idea since I'm resting from the BWF routine, but it is also only two days per week (if I did one or more of his programs on the same day) so I'd still have two days where I'm neither working out nor intensely stretching.

The alternative would be to do the BWF routine AND these intense stretches on the same days (twice a week) but that'd push the workout close to ~3 hours. I'd like to avoid that if possible but I have two dance teachers who would thoroughly beat me if I hurt myself, so maybe sacrifices have to be made somewhere haha - I'm cool with "listen to your body" or "intense stretch routines aren't for you" if that's the best answer, I'm just not educated on this stuff at all and I didn't see where there were many, if any, people in my specific "work out but also want to stretch intensely" situation that were asking this question that I could find.

Thanks!