Tracy Anderson Metamorphosis Hipcentric Day 11-20 Jun 2026

This sequence is often referred to as "Level 2" or "Transform 2".

Keep your core tight. Do not let your lower back sag as your leg extends. 2. The Knee-Drop Kick

Day 19 — Hip-Centric: Compound Strength + Functional Integration

Days 11-20 consist of a , typically performed 6 days a week: tracy anderson metamorphosis hipcentric day 11-20

Here are some highlights from days 11-20 of the Metamorphosis Hipcentric program:

Before you lift a leg, your setup is crucial. In this level, Tracy introduces more asymmetrical arm placements—such as dropping to one forearm while keeping the opposite hand flat. This shifts your center of gravity, forcing your abdominal wall and obliques to fire constantly to keep you balanced. 2. Multi-Angled Rotational Kicks

Even though the focus is on the hips, your weight should be distributed through your center. If your wrists start to ache during the floor work, pull your navel tighter toward your spine to lighten the load. This sequence is often referred to as "Level

Tracy’s MS workout is a tightly packed 30 minutes that follows a specific pattern:

If you want to tailor the next part of your routine, let me know:

Do not skip Day 20 to "rest" before the final phase. Day 20 is the peak fatigue day. It is the single most important day of the 30-day cycle because it exhausts the old muscle memory completely, allowing the "Metamorphosis" (new muscle fiber recruitment) to happen in the final 10 days. This shifts your center of gravity, forcing your

Level 2 changes the moves to challenge your muscles from new angles. Tracy Anderson uses structural work to exhaust your larger muscles so your smaller accessory muscles can take over. This is what creates a long, lean dancer's shape. The Workout Structure

Every leg lift in the Hipcentric program must be supported by the abs. Pull your belly button to your spine to protect your lower back and keep the work isolated in the hips.

Days 11–20 introduce longer levers, meaning your legs are extended straight for more reps. This creates an intense burn in your glutes and thighs. When you want to quit, pause for three seconds, shake it out, and jump right back in. Do Not Use Weights Yet