Tracy Anderson Metamorphosis Hipcentric Day 11-20 Online
Tracy Anderson Metamorphosis Hipcentric
In the program, Days 11-20 represent the second level (Sequence 2) of the 90-day journey. This phase is designed to build upon the foundation of the first 10 days by increasing the complexity and intensity of the movements specifically targeted at the outer thighs, hips, and lower glutes. Workout Structure: Days 11-20
Repetition:
Most moves are performed for 30–40 reps per side. The goal is to reach muscular exhaustion in the small accessory muscles rather than the large "bulky" ones. Common Experiences & Tips METAMORPHOSIS 90 DAY - OMNICENTRIC - Tracy Anderson tracy anderson metamorphosis hipcentric day 11-20
The Crucible of Alignment: Metamorphosis Hipcentric, Days 11–20
30 Minutes Dance Cardio:
High-energy, non-impact movement designed to burn fat and increase heart rate. Key Muscular Structure Movements Tracy Anderson Metamorphosis Hipcentric In the program, Days
- Main sequence (30–35 minutes)
- Lateral leg lifts (standing), 3 sets × 20 each side — slow 3-count up, 1-count hold, 2-count down.
- Clamshell with resistance band, 3 sets × 18 each side — emphasize external rotation, keep knees stacked.
- Fire hydrants (quadruped), 3 sets × 15 each side — controlled; avoid hip hiking.
- Side-lying leg circles, 3 sets × 12 clockwise and 12 counterclockwise each side — full range, small circles.
- Curtsy lunges focusing on lateral glute, 3 sets × 12 each side — slow descent, pulse at bottom × 5 then stand.
- Movement Patterning: The routines utilize cross-body patterns. For example, moving the right leg across the midline or rotating the hip socket in circular motions. This targets the deep rotator muscles (piriformis, gemellus) which are often ignored in standard sagittal-plane exercises (like running or cycling).
- Result: The aim is to break up the dense muscular structure that creates a "square" hip shape, softening the transition from the waist to the thigh.
- Main sequence (30–35 minutes)
Some essential exercises and tips to keep in mind during days 11-20: Main sequence (30–35 minutes)