4 Double Stacks with 4 Reps per Exercise

Long Kneeling Warm Up

Stack 1 (start 04:44)
Dead Bugs
Arm Circles
Narrow Squats

Stack 2 (13:10)
Y Cuffs
A Frames
Wide Squats

Stack 3 (22:20)
Hip Circles
A Frames
Staggered Squats

Stack 4 (30:29)
Side Crunch
Saxon Tilt
Long Kneeling
Lateral Squats

4 Single Stacks with 6 reps per exercise

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
Starfish Divebomber
Straight ...

Single stacks with 8 reps

Rolling Warm Up

Stack 1- Back Lying to Single Kneeling
T-Arm Reach
Knee and Hip Extensions
Contra Crawl
Out-to-Out
S-Reach

Stack 1- Side Lying to Lunging
Backstroke
Clamshells
Heel Grab
Ipsi Step Grab
Forward Lunge

Stack 1- Front Lying to Step Up
T Arm Crawl
Abdu...

4 Single Stacks with 6 Reps

Back Lying- Inch Worm- Side Kneeling- Squatting arms at T

Stack 1 (starts 2:06)
Glute Hip Ups legs straight
Bloomers
Narrow Squats

Stack 2 (10:52)
Up and Over legs straight
Deep Squats
Wide Squats

Stack 3 (18:26)
Windshield Wipers legs straight
Vertical Twist
Stag...

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)...