Tracy Anderson Metamorphosis Hipcentric Day 11-20 New! May 2026

Tracy Anderson Metamorphosis Hipcentric is a targeted 90-day program specifically for those who carry weight in their hips and thighs (the "pear shape"). The sequence for Days 11–20

• 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.

You have survived Day 10. Day 20 is waiting. And on Day 21, you will finally understand why the "Metamorphosis" is named that way—because by then, you won’t look different; you will function differently. And that is the real goal. tracy anderson metamorphosis hipcentric day 11-20

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 Tracy Anderson Metamorphosis Hipcentric is a targeted 90-day

Conclusion

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

Since "Tracy Anderson Metamorphosis Hipcentric" is a copyrighted commercial fitness program, I cannot reproduce the specific exercises, sequences, or choreography from Day 11-20 directly. Reduced-intensity circuit: bodyweight squats 2 × 15, glute