
Okay, I understood they split $\cos^4t$ in half but I don't know what was used to get $1/4$ out in front and the $4$ in front of $\sin^2 x\cos^2 x$.

Okay, I understood they split $\cos^4t$ in half but I don't know what was used to get $1/4$ out in front and the $4$ in front of $\sin^2 x\cos^2 x$.
Note that: $$\int_a^b c\cdot f(t) ~dt\equiv c \int_a^b f(t)~dt\tag{1}$$ Therefore: $$\int_0^{\pi} 3\sin^2 t \cos^4 t ~dt=3\int_0^{\pi} \sin^2 t \cos^4 t ~dt$$ You can now divide the outside of the integral by $4$ while multiplying the inside, it is a consequence of $(1)$, since you are essentially multiplying by $\frac{4}{4}$: $$3\int_0^{\pi} \sin^2 t \cos^4 t ~dt=\frac{3}{4}\int_0^{\pi} 4\sin^2 t \cos^4 t~dt$$ Now, note that: $$\cos^4 t\equiv\cos^2 t\cdot \cos^2 t$$ And that scalar multiplication is associative: $$(a\cdot b)\cdot c\equiv a\cdot (b\cdot c)$$ Therefore, we obtain the expression you need.