Day 11-20: Tracy Anderson Metamorphosis Hipcentric

Tracy Anderson Metamorphosis — Hip-Centric Days 11–20

Below is a complete, ready-to-use text covering Days 11–20 of the Tracy Anderson Metamorphosis Hip-Centric program. It presents each day's focus, exercise sequence, cues, tempo, repetition guidance, and brief coaching notes so it can be used for a class handout, workout log, or program guide.

Day 11 — Hip-Centric: External Rotation + Side Hip Sculpt

Warm-up (5 minutes)

Pelvic tilts, 2 sets × 10 reps, slow and controlled.
Standing leg swings (front-to-back then side-to-side), 1 set × 12 each leg.
Clamshell mobilization, 1 set × 12 each side.

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.

Finisher (5–7 minutes)

Side plank with hip dips, 3 sets × 10 dips each side.
Static hip abduction hold, 2 × 30 seconds each side.

Coaching notes

Cue "lift from the side of the glute" and maintain neutral pelvis.
Prioritize control and range over speed.

Day 12 — Hip-Centric: Inner Thigh & Adductor Stability

Warm-up (5 minutes)

Gentle hip circles, 1 set × 10 each direction.
Low lateral lunges, 1 set × 8 each side.
Supine heel slides with slight abduction, 1 set × 12.

Main sequence (30–35 minutes)

Sumo squats (wide stance), 4 sets × 15 — chest up, press knees outward.
Standing adduction with cable/band, 3 sets × 18 each leg — slow return.
Side-lying leg lifts with inner thigh focus, 3 sets × 15 each side — small range emphasizing squeeze.
Kneeling side lunges, 3 sets × 12 each side — keep weight in heel of working leg.
Pilates-style inner thigh squeezes (ball or pillow between knees), 3 sets × 20.

Finisher (5–7 minutes)

Isometric adduction hold standing, 3 × 30 seconds each leg.
Gentle supine butterfly stretch, 2 × 30 seconds.

Coaching notes

Emphasize control on adduction and avoid collapsing into the knee.
Breathe steadily and maintain pelvic neutrality.

Day 13 — Hip-Centric: Glute Medius Emphasis

Warm-up (5 minutes)

Single-leg balance taps, 1 set × 10 each side.
Lateral band walks, 2 sets × 16 steps each direction.
Hip hinge practice, 1 set × 10.

Main sequence (30–35 minutes)

Single-leg Romanian deadlift (bodyweight or light weight), 4 sets × 10 each leg — soft knee, long spine.
Weighted lateral leg lift (standing), 3 sets × 15 each side — slow 3-second lift.
Cable/band pull-throughs targeting posterior and lateral chain, 3 sets × 15.
Cross-over step-ups (angled), 3 sets × 12 each leg.
Monster walks with band (diagonal), 3 sets × 20 steps.

Finisher (5–7 minutes)

Single-leg glute bridge pulses, 3 sets × 15 each side.
Seated figure-four stretch, 2 × 30 seconds each side.

Coaching notes

Focus on a strong squeeze at top of each single-leg movement; minimize torso rotation.

Day 14 — Hip-Centric: Mobility + Active Recovery

Mobility flow (20–25 minutes)

Foam roll lateral thigh and glutes, 2–3 minutes each side.
90/90 hip switches, 3 sets × 10 each side.
Deep squat hold with rocking, 3 × 30 seconds.
World’s greatest stretch, 2 × 6 each side.
Pigeon variations (half pigeon and supine figure-four), 2 × 30 seconds each side.

Active recovery (15–20 minutes)

Light steady-state cardio (walking, cycling) 10–15 minutes at conversational pace.
Gentle core activation: dead bugs, 2 sets × 12.

Coaching notes

Use this day to improve range and release tightness; avoid maximal loading.

Day 15 — Hip-Centric: Posterior Chain & Hip Extension

Warm-up (5 minutes)

Glute bridges, 1 set × 12.
Hip hinge with band pull, 1 set × 10.
Ankle mobility drills, 1 set × 8 each side.

Main sequence (30–35 minutes)

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.

Finisher (5–7 minutes)

Glute bridge hold with pulses, 3 × 30 seconds.
Lying hamstring stretch, 2 × 30 seconds each leg.

Coaching notes

Prioritize hip extension and full glute contraction; keep lumbar neutral.

Day 16 — Hip-Centric: Balance & Single-Leg Control

Warm-up (5 minutes)

Single-leg Romanian deadlift light, 1 set × 8 each side.
Ankle stabilization drills, 1 set × 10 each foot.
Hip circles standing, 1 set × 8.

Main sequence (30–35 minutes)

Bulgarian split squats, 4 sets × 10 each leg — slow descent, upright torso.
Single-leg step-downs, 3 sets × 12 each leg — control lowering.
Curtsey lunge to balance, 3 sets × 12 each side.
Single-leg lateral hop (small), 3 sets × 15 each side — soft landing.
Single-leg calf raise with hip control, 3 sets × 15 each leg.

Finisher (5–7 minutes)

Single-leg plank taps, 3 sets × 12 each side.
Supine hamstring flossing, 2 × 30 seconds each side.

Coaching notes

Emphasize alignment: hip over knee over toe; avoid valgus collapse.

Day 17 — Hip-Centric: Lateral Power & Plyometrics

Warm-up (8 minutes)

Dynamic lateral lunges, 2 sets × 8 each side.
Skater steps, 2 sets × 20 (10 each side).
High knees, 1 set × 30 seconds.

Main sequence (25–30 minutes)

Lateral bounding (skater jumps), 4 sets × 12 each side — focus on soft landing and glute drive.
Lateral box step-overs, 3 sets × 12 each side.
Side-to-side squat jumps, 3 sets × 15.
Plyometric curtsy lunges, 3 sets × 10 each side.
Quick-feet lateral cone drills, 3 sets × 30 seconds.

Finisher (5 minutes)

Isometric lateral glute hold, 3 × 30 seconds each side.

Coaching notes

Prioritize landing mechanics and hip control; reduce range if form breaks.

Day 18 — Hip-Centric: Deep Glute Activation + Isometrics

Warm-up (5 minutes)

Banded glute activation circuit, 1 set × 12 each exercise.
Fire hydrant slow reps, 1 set × 12 each side.
Hip hinge light, 1 set × 10.

Main sequence (30–35 minutes)

Isometric wall-sit with glute squeeze, 3 × 45 seconds.
Long-range single-leg glute bridge holds, 3 sets × 30 seconds each side.
Side-lying T raises (posterior glute focus), 3 sets × 15 each side.
Seated banded abduction isometrics, 3 × 40 seconds.
Standing isometric hip abduction against wall, 3 × 30 seconds each side.

Finisher (5–7 minutes)

Slow eccentric side leg lowers, 3 sets × 12 each side.
Gentle adductor stretch, 2 × 30 seconds each side.

Coaching notes

Hold the contractions; focus on neuromuscular connection rather than reps.

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

Warm-up (5 minutes)

Light cardio (row or bike) 3–4 minutes.
Dynamic hip openers, 1 set × 8 each side.
Bodyweight squats, 1 set × 12.

Main sequence (35–40 minutes)

Barbell back squats (moderate weight), 4 sets × 8–10 — strong hip drive.
Deadlifts (conventional), 4 sets × 6–8 — hinge emphasis.
Walking lunges with torso rotation, 3 sets × 16 steps.
Lateral step-up with knee drive, 3 sets × 12 each side.
Glute-ham raise or Nordic hamstrings (if available), 3 sets × 8–10.

Finisher (5–7 minutes)

Farmer carry focusing on upright hips, 3 × 40 meters.
Standing quad/hip flexor stretch, 2 × 30 seconds each side.

Coaching notes

Use heavier compound lifts to integrate hip strength into whole-body movement patterns.

Day 20 — Hip-Centric: Assessment, Mobility, and Deload tracy anderson metamorphosis hipcentric day 11-20

Warm-up (5 minutes)

Gentle joint mobility sequence: ankles, hips, thoracic spine — 1 set each × 8–10.

Assessment (10–15 minutes)

Single-leg squat test, 2 attempts each leg — note depth and knee alignment.
Hip external rotation active test (supine figure-four hold), 2 × 20 seconds each side.
Glute bridge max hold, 1 effort — time to fatigue.

Deload sequence (20–25 minutes)

Reduced-intensity circuit: bodyweight squats 2 × 15, glute bridges 2 × 20, small-range lateral leg lifts 2 × 15 each side, clamshells 2 × 15 each side.
Mobility flow: pigeon, 90/90, deep squat hold — 2 × 30 seconds each.

Final notes & next steps

Compare assessment scores to Day 1 benchmarks (if available) to track improvements in control, range, and endurance.
Use feedback to adjust load and focus areas for the next 10-day block: increase single-leg strength or mobility work as needed.

Progression & Safety Tips

Increase resistance or reps gradually (5–10% per week) only if form remains solid.
Rest 30–90 seconds between sets depending on intensity.
Prioritize pelvic neutrality, controlled tempo, and glute activation cues.
Modify plyometrics or heavy lifts on days with joint pain; substitute low-impact options.

End of Days 11–20 Hip-Centric program text.

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In the Tracy Anderson Metamorphosis program, Hipcentric Days 11-20 (Level 2) marks the first "transformation" phase where the muscular structure (MS) sequence changes to introduce new "muscle confusion" . Workout Structure

The daily routine consists of approximately 60 minutes of exercise, performed 6 days a week :

30-Minute Muscular Structure (Level 2): Specifically targeting the hips, outer thighs, and glutes through small, repetitive, multi-angle movements .

30-Minute Dance Cardio: This remains the same as Days 1-10 unless you have the "Continuity" program, which provides updated cardio every few months . Key Focus for Days 11-20

Progressive Difficulty: Level 2 introduces more complex leg leads and weight shifts compared to the introductory Level 1 (Days 1-10) .

All-Fours & Kneeling: 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 .

Arm Integration: 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 Day 11 — Hip-Centric: External Rotation + Side Hip Sculpt

Consistency: The Method relies on doing the exact same sequence for 10 days straight to "exhaust" the specific accessory muscles being targeted .

Form over Speed: Since the moves are unconventional, focus on matching Tracy’s angles rather than finishing the reps quickly .

Modification: If the high-impact dance cardio is too difficult for your knees, it can be substituted with low-impact cardio like power walking or the treadmill, though results are optimized with her specific choreography . AI responses may include mistakes. Learn more METAMORPHOSIS 90 DAY - OMNICENTRIC - Tracy Anderson

In the Tracy Anderson Metamorphosis Hipcentric 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

The routine remains a 60-minute commitment, split between muscular structure and cardio:

Muscular Structure (MS) - Level 2 (30 mins): A brand new sequence of floor work and standing moves. While Level 1 focused on waking up the accessory muscles, Level 2 introduces more multi-dimensional angles to further pull in the hips.

Dance Cardio (30 mins): Typically the same cardio routine used in the first 10 days, though some users begin to increase their intensity or precision as they become more familiar with the choreography. Sequence 2 Focus & Movements

The Hipcentric version is uniquely "spot-focused" compared to other versions like Omnicentric.

Leg Series: Expect a heavy emphasis on all-fours (kneeling) work. Level 2 often introduces "unfolding" movements where the leg moves through various planes—side to back, or crossing over the midline—to target the saddlebag area.

Standing Abs & Arms: These sequences are often consistent across different "centrics" for the first several levels, focusing on high-rep, light-to-no-weight movements to create lean, dancer-like definition. Warm-up (5 minutes)

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

The Tracy Anderson Metamorphosis Hipcentric program, designed to target hips and thighs, utilizes 10-day cycles, with days 11–20 (Transform 11-20) increasing in intensity to challenge accessory muscles. This phase focuses on complex, all-fours leg sequences and non-traditional arm movements, requiring 30 minutes of muscular structure work and 30 minutes of dance cardio six days a week. Detailed product information is available at Tracy Anderson tracyanderson.com/products/metamorphosis-90-day-hipcentric. METAMORPHOSIS 90 DAY - HIPCENTRIC - Tracy Anderson

There are four different incarnations of Metamorphosis by Tracy, all dedicated to a different body type (Glutecentric, Hipcentric, tracyanderson.com METAMORPHOSIS 90 DAY - GLUTECENTRIC - Tracy Anderson

4. The Hipcentric Specifics: Addressing the "Pocket"

The "Hipcentric" label implies a focus on the hip joint itself. In Day 11-20, the choreography often targets the "saddlebag" region—the outer thigh/hip intersection.

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.

The "1-Inch" Rule

Tracy often instructs to move "one inch." On Days 11-20, your muscles are stronger, so they will try to cheat by moving two or three inches.

Reality check: If you move three inches, you are recruiting your quads and hamstrings. If you move one inch, you isolate the hip joint capsule. Trust the one inch.

Day 20: The Halfway Milestone

Day 20 is not a rest day. It is a "check-in" day. The routine is shorter but more intense—a "greatest hits" of the previous nine days. After finishing Day 20, look in the mirror. You may not see a size drop on the scale (in fact, the scale might go up due to inflammation and water retention in the muscles), but you will notice a "lift." The area where your glute meets your hamstring looks sharper.

Final Verdict: Is It Worth It?

Tracy Anderson Metamorphosis Hipcentric Day 11-20 is the valley of the shadow of fitness. It is not fun. It does not look cool. You will not feel like a warrior; you will feel like a trembling jellyfish.

However, women who complete these specific ten days report three things:

A visible "lift" in the gluteal fold.
A reduction in the "hip dip" (the inward curve below the hip bone).
The ability to fit into pants that were tight in the thigh.

Your action plan:

Press play despite being tired.
Use 1lb ankle weights (never 3lbs, Tracy warns against heavy weights for hips).
Eat steamed vegetables and lean protein.
Ignore the scale; use a measuring tape on your upper thigh.

Days 11-20 are not about motivation; they are about discipline. Keep your heels together, your toes apart, and your movements microscopic. The metamorphosis is happening—even if you can't see it yet.

Disclaimer: Consult a physician before starting any new fitness program. Tracy Anderson Metamorphosis is a registered trademark of Tracy Anderson Fitness. This article is for informational purposes only.

Days 17-20: The Strength Peak

By Day 18, the 30-minute workout feels "shorter." This is dangerous because it tempts you to slack on form. Do not.

Weighted ankle changes: If you used 1lb weights on days 1-10, consider 2lbs now. If you used 2lbs, stick with 2lbs but increase the range of motion.
The Cardio Boost: Tracy’s "Cardio 1" (often a separate disc) becomes essential here. The Hipcentric muscular workout breaks down the muscle fibers; the cardio jumps (small, repetitive, low-impact jumps) flush out the toxins.