Tracy Anderson Metamorphosis Hipcentric Day 11-20 Site

As you finish Day 20, you will feel a sense of mastery. Your hips will feel "lighter." The constant dull ache in the outer glute will vanish, replaced by a dense, hard muscle feel when you poke your hip.

Warning: Do not skip Day 20 to "rest" before the final phase. Day 20 is the peak fatigue day. It is the single most important day of the 30-day cycle because it exhausts the old muscle memory completely, allowing the "Metamorphosis" (new muscle fiber recruitment) to happen in the final 10 days.

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.

However, I can write an "interesting paper" analyzing the physiological logic, the structure of this specific phase, and the methodology behind Tracy Anderson’s "Metamorphosis" program for you.

Here is an analytical overview of the Hipcentric Day 11-20 phase.

If you have made it to Day 11 of the Tracy Anderson Metamorphosis Hipcentric program, congratulations are in order. You have survived the "introduction" phase. You have likely cursed Tracy’s name during the 8-count hip raises. You have perhaps questioned your life choices while hovering in a shaky arabesque.

But now, you are entering a new frontier. Days 11 through 20 of the Hipcentric series are widely considered the "make or break" point in the 90-day Metamorphosis journey. This is where the nervous system adapts, the muscle confusion peaks, and the visual results—specifically in the saddlebag area, outer thighs, and glute-hamstring tie-in—begin to manifest.

Let’s break down exactly what happens during these ten critical days, the psychological hurdles you will face, and how to maximize the transformation.

During these first three days of phase two, Tracy introduces combination moves. You will link a 2-inch lift with a tiny pulse. For the uninitiated, it looks like you aren't moving at all. For the practitioner, it feels like your hip joint is on fire.

In the lexicon of fitness, few names evoke as much devotion—or as much debate—as Tracy Anderson. Her Metamorphosis series is not a workout so much as a ritualistic dismantling and reassembly of the body’s movement patterns. The Hipcentric segment, aimed at recalibrating the powerhouse of the lower body, is notoriously unforgiving. Yet it is within Days 11 to 20 that the program transforms from a novel punishment into a genuine physiological dialogue. This ten-day block is less about building muscle and more about repositioning it—a subtle but profound shift that separates the curious from the converted.

The Anatomy of Fatigue: Small Movements, Big Consequences

By Day 11, the novelty of the "micro-movement" has worn off. The initial shock of leg lifts measured in inches rather than arcs has faded, replaced by a low-grade, smoldering awareness in the hip flexors and outer glutes. What Anderson achieves in this phase is a deliberate starvation of compensatory muscles. Traditional squats and lunges allow the quads and lower back to cheat; the Hipcentric sequence, however, isolates the abductors, deep rotators, and the often-dormant gluteus medius.

During Days 11–15, a practitioner notices a strange phenomenon: muscles trembling not from exhaustion, but from recruitment. Fibers that have slept through years of jogging or spinning suddenly receive a nerve impulse. The signature move—lying side-lying leg lifts with a turned-out hip—becomes a microscope for imbalance. One side inevitably shakes more, lifts lower, or burns faster. This is the program’s hidden curriculum: exposing asymmetry as the first step toward structural integrity.

The Psychological Arc: From Frustration to Flow

Days 16–20 mark a psychological turning point. The frustration of the first week (e.g., “Why am I not sweating? Why do my hips feel looser but not stronger?”) gives way to a meditative focus. Anderson’s repetitive, low-weight, high-repetition format forces a kind of moving mindfulness. There is no room for ego; a five-pound ankle weight feels like twenty when the lever arm is long and the range of motion is two inches.

By Day 18, a practiced student learns to distinguish between “good pain” (the deep, lateral burn of the gluteus minimus) and “bad pain” (lower back tension from a swayed pelvis). This is the essence of Anderson’s method: muscular separation. The core must remain locked, the ribs knitted together, the neck long—all while the hip traces tiny, excruciating circles. It is a full-body negotiation. Those who persist find that their gait changes subtly off the mat. Stairs feel different. Standing on one foot to put on a shoe becomes suddenly stable.

The Physiological Payoff: Hipcentric as Postural Reset

Around Day 20, a quiet revolution occurs. The “hip shelf” that Anderson promises—that subtle lift where the glute meets the hamstring—begins to emerge, but not as pure hypertrophy. Instead, it is a repositioning of the femoral head within the acetabulum. By strengthening the deep lateral rotators and the gluteus medius, the pelvis is pulled from an anterior tilt (common in desk-bound bodies) toward a more neutral alignment. The result is a visual lengthening of the lower back and a reduction of the “hip dip” that many women lament.

More importantly, Days 11–20 reveal the method’s true intention: the metamorphosis is not of the body alone, but of the body’s relationship to gravity. The burning thighs become less interesting than the newfound connection between the sacrum and the earth. Anderson’s critics call her sequences un-scientific; her defenders call them transformative. After ten consecutive days of Hipcentric work, one understands both positions. The movements defy progressive overload logic, yet the subjective experience—a sensation of having reorganized one’s lower body rather than merely exhausted it—is undeniable.

Conclusion

Days 11–20 of Metamorphosis: Hipcentric are where the program earns its name. The initial shock gives way to adaptation; adaptation gives way to awareness; and awareness, if sustained, gives way to actual change. This is not a phase for the impatient. There are no dramatic before-and-after photos after ten days, no sudden weight drop. Instead, there is something rarer: a quiet sense of alignment, a hip joint that feels seated, and the subtle confidence that comes from moving the way the body was designed—one tiny, trembling lift at a time.

The Tracy Anderson Metamorphosis Hipcentric program is specifically designed for the "pear-shaped" body type—individuals with a small waist but larger hips and thighs. Days 11-20 constitute Level 2 (often labeled as "Transform 11-20") of the 90-day muscular structure progression. Workout Structure for Days 11-20

The routine maintains the standard Tracy Anderson Method (TAM) format of a 60-minute daily commitment, performed 6 days a week. 30 Minutes: Muscular Structure (Level 2)

Focus: Targeting the accessory muscles to "pull in" the larger muscle groups, specifically aiming to slim the saddlebag area and tone the lower body.

Standing Abs/Arms (approx. 10 mins): Light weights (no more than 3 lbs) and high repetitions.

Floor Work (approx. 20 mins): Extensive mat work on all fours.

Movements: Expect variations of leg lifts, such as lifting the leg to the side, returning to all fours, and performing a donkey kick to the back.

Repetitions: Typically 40 repetitions for each move on the right leg before switching to the left. 30 Minutes: Dance Cardio

A high-energy, dance-based routine that remains consistent throughout the first 90 days of the program. It is designed to burn calories and aid in the "metamorphosis" of the body shape. Key Training Principles

Muscle Confusion: The program changes every 10 days to prevent plateaus and keep the muscles challenged.

Accessory Muscle Activation: Unlike traditional heavy lifting, this method uses small, repetitive movements to create a lean, "dancer-like" physique.

Consistency: Daily performance (6 days/week) is emphasized as the primary driver of results. Recommended Equipment

Mat: A standard exercise mat (Tracy Anderson often recommends her specific Method Mat). Hand Weights: One set of 3 lb weights.

Appropriate Footwear: Supportive sneakers for the high-impact dance cardio portion. Tracy Anderson Metamorphosis - Various Sets

In the Tracy Anderson Metamorphosis Hipcentric program, Days 11-20 (Sequence 2) represent the first major shift in your muscular structure work. This phase moves past the initial full-body "wake-up" and begins deep, targeted sculpting specifically for the pear-shaped body type. Workout Structure & Focus tracy anderson metamorphosis hipcentric day 11-20

Days 11-20 consist of a 60-minute daily commitment, typically performed 6 days a week:

30 Minutes Muscular Structure (MS): This sequence (Transform 11-20) focuses on pulling in the hips, lifting the glutes, and leaning out the thighs.

30 Minutes Dance Cardio: High-energy, non-impact movement designed to burn fat and increase heart rate. Key Muscular Structure Movements

The sequence focuses on "muscle confusion" by targeting accessory muscles from unique, uncommon angles to avoid bulk. Expect the following layout for this level:

Arm & Ab Work (10 min): Consistent across different body types to keep the upper body toned and lean.

Right Leg Sequence (10 min): Performed on all fours, often involving 40 reps per move.

Side Kicks: Lifting the leg out to the side before kicking back to target the "saddlebag" area.

Donkey Kicks: Traditional back kicks with specific variations in foot placement or angle.

Left Leg Sequence (10 min): Repeat the exact sequence for the left side after a brief position change to keep the working leg visible to the camera.

High Kneeling Transitions: Some sequences include moves from a high kneeling position, often encouraging free-flowing arm movements to keep the core engaged. Essential Equipment

To get the most out of Days 11-20, you will need basic gear available at retailers like Amazon or Target: Tracy Anderson's Metamorphosis - goop

The second stage of the Tracy Anderson Metamorphosis Hipcentric program, spanning days 11 through 20, represents a critical transition in both physical conditioning and mental endurance. Having completed the initial ten-day introductory phase, the body has begun to adapt to Anderson’s unique accessory muscle sequencing. This middle period is designed to disrupt that nascent comfort zone, introducing more complex movements that target the hips, outer thighs, and glutes with increased intensity. It is during these ten days that the "Metamorphosis" truly begins to take shape, moving beyond basic structural awakening toward the aggressive sculpting of the lower body.

The physical demands of days 11–20 are characterized by a shift in coordination and speed. The Hipcentric curriculum focuses on pulling the skin tight to the muscle and "shrinking" the hip area, which requires repetitive, high-repetition movements performed from a variety of angles. In this second ten-day block, the leg lead-ins often become more intricate, requiring greater core stability to execute without losing form. Practitioners often report a heightened "burn" during this phase, as the routines begin to exhaust the larger muscle groups to force the smaller, supporting accessory muscles to take over the workload—a cornerstone of the Tracy Anderson Method.

Beyond the physical challenge, this period serves as a significant psychological hurdle. The novelty of the program typically wears off around day 11, and the repetitive nature of the floor work can lead to mental fatigue. However, adhering to the "10-day rule" is essential for results. Anderson’s philosophy dictates that the body must be challenged with a specific sequence long enough to create change, but changed quickly enough to prevent a plateau. Navigating days 11 through 20 requires a disciplined mindset; it is the phase where the commitment to the 90-day journey is solidified.

Ultimately, the transition through days 11–20 of Hipcentric Metamorphosis is where the foundation of a leaner, more agile silhouette is built. By pushing through the increased complexity and the physical soreness of this stage, the practitioner prepares their body for the even more advanced sequences to come. This period is not merely a continuation of the program but a vital evolution, bridging the gap between the initial awakening of the muscles and the profound structural transformation that the Method promises.

The Tracy Anderson Metamorphosis program is a 90-day body-reshaping system designed to target specific body types through "Strategic Muscle Engineering". The Hipcentric version is specifically tailored for individuals who carry weight primarily in their hips and thighs, often described as a "pear" shape. Overview of Days 11–20

In the Metamorphosis program, the muscular structure (mat work) component changes every 10 days. This frequency is designed to ensure constant "muscle confusion," preventing the body from reaching a plateau and forcing smaller accessory muscles to engage.

Structure: Each daily session consists of 30 minutes of Muscular Structure (specific to days 11–20) followed by 30 minutes of Dance Cardio.

Frequency: You are expected to perform the workout 6 days a week, with one day of rest.

Equipment: Typically requires a mat and light hand weights (no heavier than 3 pounds). Workout Focus: Days 11–20 (Level 2)

This sequence is often referred to as "Level 2" or "Transform 2".

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

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

Day 13 — Hip-Centric: Glute Medius Emphasis

Day 14 — Hip-Centric: Mobility + Active Recovery

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

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

Day 17 — Hip-Centric: Lateral Power & Plyometrics

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

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

Day 20 — Hip-Centric: Assessment, Mobility, and Deload

Progression & Safety Tips

End of Days 11–20 Hip-Centric program text. As you finish Day 20, you will feel a sense of mastery

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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

Tracy Anderson's Metamorphosis program is a revolutionary fitness regimen that targets specific areas of the body, including the hips, to create a more toned and lean physique. The Hipcentric program, which spans 20 days, is a focused approach to transforming the hips, glutes, and lower back. Days 11-20 of the program are crucial in achieving the desired results, as they build upon the foundational work done in the first 10 days and intensify the exercises to create lasting change.

During the first 10 days of the Hipcentric program, the focus is on preparing the body for the more intense work to come. The exercises are designed to awaken the muscles in the hips and glutes, and to begin to break down any existing patterns of tension or holding. However, it is during days 11-20 that the real transformation takes place. The exercises become more challenging, and the movements more complex, requiring greater strength, flexibility, and coordination.

One of the key principles of the Metamorphosis program is the concept of "muscle re-patterning." This refers to the process of re-educating the muscles to work together more efficiently, and to fire in a more balanced and harmonious way. During days 11-20 of the Hipcentric program, this process is accelerated through the use of more dynamic and multi-planar movements. For example, exercises such as the " Hipcentric Lunge" and the "Glute Bridge with Leg Lift" require the muscles to work together in a more integrated way, engaging the hips, glutes, and lower back in a more functional and efficient manner.

Another key aspect of days 11-20 of the Hipcentric program is the emphasis on "volume" and "density" of movement. This refers to the number of repetitions and sets performed, as well as the speed and efficiency of the movements. As the program progresses, the exercises become more challenging, and the body is forced to adapt to the increasing demands placed upon it. This results in a significant increase in muscle tone and definition, particularly in the hips and glutes.

The exercises in days 11-20 of the Hipcentric program also place a greater emphasis on functional movement patterns. For example, exercises such as the "Step-Up" and the "Lateral Leg Lift" mimic real-life movements, such as climbing stairs or walking sideways. This helps to improve coordination, balance, and overall functional ability, making it easier to perform everyday activities with greater ease and efficiency.

In addition to the physical changes that take place during days 11-20 of the Hipcentric program, there are also significant mental and emotional shifts that occur. As the body begins to transform, so too does the mind. Participants in the program often report feeling more confident, empowered, and connected to their bodies. This is due in part to the sense of accomplishment that comes from pushing through challenging exercises, but also from the release of endorphins and other neurotransmitters that occur as a result of physical activity.

In conclusion, days 11-20 of Tracy Anderson's Metamorphosis Hipcentric program are a critical component of the overall 20-day program. During this period, the exercises become more challenging, and the movements more complex, requiring greater strength, flexibility, and coordination. The emphasis on muscle re-patterning, volume, and density of movement, as well as functional movement patterns, all contribute to significant physical, mental, and emotional transformations. As participants work through these final 10 days of the program, they can expect to see dramatic changes in their bodies, and to feel more confident, empowered, and connected to their physical selves.

Hipcentric Phase (Days 11-20)

The Hipcentric phase focuses on reshaping and toning the hips, thighs, and glutes. This phase is designed to help you achieve a more balanced and lean physique.

Understanding the Program Structure

Before we dive into the specifics, it's essential to understand the program structure:

Days 11-20 Workout Schedule

Here's an overview of the workout schedule for days 11-20:

Key Exercises and Tips

Some essential exercises and tips to keep in mind during days 11-20:

Additional Tips and Reminders

By following this guide, you'll be able to navigate the Hipcentric phase of the Tracy Anderson Metamorphosis program with confidence. Stay committed, and you'll be on your way to achieving your fitness goals!

The Tracy Anderson Method is famous for its promise to completely restructure your body. If you are currently tackling the Metamorphosis Hipcentric program, you have likely survived the initial shock of the first ten days. Now, as you move into the Day 11-20 block, the real "metamorphosis" begins.

For those in the Hipcentric category, your primary goal is to narrow the hips and develop lean, sculpted thighs without adding bulk. Here is what you can expect during this critical second stage of your transformation. The Evolution of the Movement

In the Tracy Anderson Method, every 10 days the routine changes entirely. This is designed to prevent "muscle plateau." By Day 11, your accessory muscles have been woken up, and now Tracy introduces more complex angles to challenge them further.

Increased Complexity: The leg sequences in Days 11-20 often involve more "all-fours" work with intricate rotations. You aren't just lifting your leg; you are carving the hip socket.

Tempo Shifts: You may notice a change in the music's beat or the speed of the repetitions. This keeps the nervous system engaged.

The "Burn" Factor: While the first 10 days often feel like learning a new language, this block is where the physical endurance kicks in. The repetitions remain high (usually 30 to 40 per side), targeting the deep myofascial layers. Key Focus Areas for Hipcentric Days 11-20

The "Hipcentric" designation means the workout is specifically choreographed to pull in the outer hips and "lift" the gluteal fold. During this mid-section of the first month, focus on these three technical pillars:

Core Engagement: Even though the focus is on the hips, your weight should be distributed through your center. If your wrists start to ache during the floor work, pull your navel tighter toward your spine to lighten the load.

Precision over Height: It is tempting to swing your leg high to get the reps over with. In the Hipcentric program, the magic happens in the rotation. Keep your movements controlled and follow Tracy’s specific angles—even if they feel awkward at first.

The Sweat Component: Tracy insists on 30 minutes of muscular structure followed by 30 minutes of dance cardio. By Day 11, your stamina should be improving. Don’t skip the cardio; it’s essential for burning the caloric energy released during the toning work. Managing the Mental Game

Days 11 through 20 are often where people experience the "Week 2 Slump." The novelty of the new program has worn off, and the physical soreness might be peaking.

Consistency is Queen: Tracy’s method relies on daily repetition. If you miss a day, don't quit—just pick up where you left off.

Body Changes: Don't be discouraged if you feel "puffy." Many women report a temporary inflammatory response as the muscles begin to tighten. This is often called the "bulking before the leaning" phase. Stay the course; by Day 20, the puffiness usually subsides into a tighter silhouette.

Nutrition Matters: To see the best results from Metamorphosis, pair these workouts with a clean, whole-food diet. Hydration is particularly important during this phase to help flush out the toxins released during deep muscular work. What Comes Next? If you have made it to Day 11

By the time you reach Day 20, your body will have performed these specific movements for ten consecutive sessions. You will likely feel stronger, more coordinated, and notice a "tightness" in your hips and thighs that wasn't there on Day 1.

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.

⭐ Pro Tip: Keep a journal during Days 11-20. Note which moves were hardest on Day 11 versus Day 20. You’ll be amazed at how quickly your body adapts to Tracy’s unique brand of fitness. If you'd like to dive deeper into this phase: Specific modifications for knee or wrist sensitivity Meal plan suggestions to maximize the Hipcentric results Tips for mastering the dance cardio choreography

Tell me which area you want to focus on to help you finish this block strong!

Metamorphosis by Tracy Anderson: Hipcentric is a body-specific 90-day program designed specifically for "pear-shaped" individuals with a small waist and larger hips or thighs. Days 11–20 represent the second stage of the program, introducing a new Muscular Structure (MS) sequence to ensure you never plateau. Workout Structure (Days 11–20)

The daily commitment remains approximately one hour, typically performed six days a week.

30 Minutes Muscular Structure (MS): This sequence completely changes every 10 days to continually challenge accessory muscles.

Focus: Pulling in the hips, lifting the glutes, and reducing the appearance of cellulite in the thighs.

Format: Typically includes 10 minutes of arms and abs, followed by 10 minutes of intense floor work on each leg.

30 Minutes Dance Cardio: High-energy, low-impact movements designed to burn fat without adding bulk. Sequence 2 Highlights

While specific moves evolve, the Hipcentric sequences generally involve complex, multi-angled leg movements. METAMORPHOSIS 90 DAY - HIPCENTRIC - Tracy Anderson

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

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.

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 is a 90-day fitness regimen specifically designed for the "pear-shaped" body type—those who have a small waist but carry more weight in their hips and thighs. Days 11-20 represent the second level (or "Transform 11-20") of the program. The Philosophy: Strategic Muscle Engineering

At this stage, the workout continues Tracy’s "Strategic Muscle Engineering" approach. Instead of traditional heavy lifting, the method uses high-repetition, small-range movements with light weights (3 lbs or less) or no weights at all to target "accessory muscles". By exhausting these smaller muscles, they pull in the larger ones, creating a lean, toned look without adding bulk. Days 11-20: Level 2 Structure

In Metamorphosis, the muscular structure (MS) workout changes every 10 days to prevent plateaus. Level 2 (Days 11-20) builds on the foundation of the first 10 days with increased complexity. Tracy Anderson Metamorphosis - Various Sets

Most people quit between Day 11 and Day 15 because the "pump" (swelling from lactic acid) is often mistaken for "getting bigger." Here is what you actually experience.