(Leave empty for random seed, 1–4096)
Celebrate this milestone. You are one-fifth of the way through the 90-day transformation. On Day 21, the routine will change again, keeping your muscles guessing and your results moving forward.
Day 11 — Hip-Centric: External Rotation + Side Hip Sculpt
This is the core video content for Days 11-20. It consists of a mat sequence featuring a brief standing warm-up, an intense leg and hip sequence on all fours, and targeted abdominal work. tracy anderson metamorphosis hipcentric day 11-20
Here are some highlights from days 11-20 of the Metamorphosis Hipcentric program:
The exercises in this phase are characterized by high repetition and low resistance. The goal is not hypertrophy (muscle growth) in the traditional sense, but what Anderson calls "pulling the muscle in." Celebrate this milestone
Day 20 — Hip-Centric: Assessment, Mobility, and Deload
Performed on all fours, often involving 40 reps per move. Day 11 — Hip-Centric: External Rotation + Side
This sequence is often referred to as "Level 2" or "Transform 2".
The sequences become longer, the rest periods between exercises vanish, and the "Trembling Factor" (that involuntary shaking in your standing leg) intensifies. Tracy is no longer asking you to find your glutes; she is forcing you to exhaust them.