Warm up with exercise 1.
Do 2-3 sets of 8-12 (nothing should cause pain)

Exercise 2: Hold for 10, rest for 10. 
Do 3-4 sets.

Exercise 3: 8-12 reps of this.
Do 2-3 sets.

Exercise 4: 8-10 reps on each side
Do 2 sets.