Use the dropdown menu in this collection to find the workouts sorted by weeks.
Posture, Strength, Mobility
⏱ 20 - 40 min
📆 4 x per week, 10 weeks
Floor space only
4 Double Stacks with 4 reps per exercise (4D4R)
Short Kneeling Warm Up
Stack 1 (start 05:36)
Up & Overs
Bloomers
Stepping Lunge
Stack 2 (18:45)
Hip Twists
Deep Squat
Side Lunge
Stack 3 (27:22)
Dirty Dogs
Vertical Twist
Tipsy Steps
Stack 4 (37:05)
Moonwalk
Kneeling Switch
Straight Lunge
4 Single Stacks with 6 reps per exercise (4S6R)
Side Kneeling Warm Up
Stack 1 (start 05:12)
Leg Lifts
Starfish Twist
Stepping Lunge
Stack 2 (11:22)
Moon Walk
Starfish Hip Drop
Tipsy Step
Stack 3 (17:24)
Side Crunch
Starfish Push Up
Side Lunge
Stack 4 (23:42)
Hip Drops
St...
4 Single Stacks with 4 Reps (4S4R)
Stack 1 (starts 4:21)
Hip Circles
Starfish Twist
Short Kneeling
Stepping Lunges with arms at T
Stack 2 (09:00)
Dirty Dogs
Starfish Twist
Side Lunges
Stack 3 (13:13)
Straight Wide Leg
Starfish Push Up
Tipsy Step
Stack 4 (17:56)
Pointers
Starfish Push Up
Stra...
4 Double Stacks with 4 reps per exercise (4D4R)
Long Kneeling Warm Up
Stack 1 (start 04:52)
Windshield Wipers
Starfish Twist
Deadlifts
Stack 2 (13:36)
Twist & Reach
Starfish Twist
RDL's
Stack 3 (21:20)
Straight Wide Leg
Starfish Hip Drop
1-legged Deadlifts
Stack 4 (30:16)...