Tracy Anderson Metamorphosis Hipcentric Day 11-20 [Trusted ✪]
The Tracy Anderson Metamorphosis Hipcentric Days 11–20 (Sequence 2) intensifies the workout, introducing new movements aimed at lifting glutes and reducing cellulite to prevent weight-loss plateaus. This phase features complex, unweighted floor work designed to engage accessory muscles and tighten the hip and outer thigh area. For more details, visit Tracy Anderson . METAMORPHOSIS 90 DAY - GLUTECENTRIC - Tracy Anderson
Structure
: Each daily session consists of 30 minutes of Muscular Structure (specific to days 11–20) followed by 30 minutes of Dance Cardio . tracy anderson metamorphosis hipcentric day 11-20
This is where the phrase "Metamorphosis" becomes literal. Your nervous system stops fighting the movements. You will notice: Warm-up (5 minutes)
While Level 1 was about waking up your accessory muscles, Level 2 ramps up the complexity. Here’s what you’ll notice: Muscle Confusion in Action : Expect 30–40 reps per move
- Warm-up (5 minutes)
: Expect 30–40 reps per move. This is designed to reach "failure" in the smaller accessory muscles. Creative Angles
- Barbell or dumbbell hip thrusts, 4 sets × 12 — full range, pause at top.
- Single-leg deadlifts, 3 sets × 10 each leg.
- Romanian deadlifts, 3 sets × 12 — soft knees.
- Kettlebell swings (hip-dominant), 3 sets × 20 — explosive hip snap.
- Reverse lunges with emphasis on driving through heel, 3 sets × 12 each leg.