Tracy Anderson Metamorphosis Hipcentric: Day 11-20 ((exclusive))

If the high-impact dancing hurts your joints, do not skip it. Modify the moves by keeping one foot on the floor at all times, or switch to Tracy’s low-impact cardio options. The sequence requires both the muscle design work and the cardio to shift your shape. Tracking Your Progress By Day 20, you will likely notice several changes:

The Hipcentric sequence heavily features floor work on hands and knees, often moving through right-side repetitions before repeating the entire circuit on the left . tracy anderson metamorphosis hipcentric day 11-20

From an all-fours position, cross your working knee completely behind your supporting knee. Extend the leg straight out to the side wall, tap the floor, and lift it high behind you. If the high-impact dancing hurts your joints, do not skip it

While focusing on the lower body, Tracy encourages "free-flow" or "dancey" arm movements to keep the heart rate elevated and work the accessory muscles . Tips for Success Tracking Your Progress By Day 20, you will

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

To ensure you thrive (and not just survive) through the Hipcentric middle block, keep these strategies in mind: