Rhomboid Knots- GONE!

I would have posted in my previous thread but I can't find it lol! I am ecstatic to announce after 4 weeks of PT I poled for 30 mins and no siezing of my shoulders after!!! It was wonderful! Not one knot to be found, when I was in excruciating pain and severely knotted up in my shoulders previously. I did 3x's more work too because I felt so good! I was confusingly stronger as well. I am so lucky to have learned the importance of conditioning properly so early on, overall hope to start progressing soon after my personal victory party! Yay! Now I plan to condition separately 2x's week, is this a good plan? Or more or less? It's generally the same as the conditioning video's here. Apparently I was pretty weak in my shoulders only, so wondering if I need to adjust how often for upkeep?