Metamorphosis by Tracy: Omnicentric Transform 3

I found the previous breakdowns submitted by "cardio mama" very helpful, so I thought I would post this breakdown of Level 9. From what I can tell from the VF general forum, Level 9 is the same for all centrics (I have Omni Centric).


TA Meta Level 9 (Days 81-90)

Standing Arms (no weights)
Standing Arms with weights
Kneeling Arms with weights
Standing Abs
Abs on Mat

Floorwork
1_Standing Legs — 20 deep grand plies with arm movements.

2_Quadruped position.
Legs make a modified pigeon pose, with left knee bent at the top of the mat.
Lower body so right knee slides back at an angle.
Raise body and kick right leg upward in a bent-knee attitude position (knee turned out)— 40 reps.

3_Begin in a straight arm plank position.
Lift right leg, bringing the bent right knee to front at a slight angle (1:00), then kick straight back.
Keep foot pointed — 30 reps.

4_Begin in a kneeling lunge position.
Right leg in side lunge and left knee on the ground.
Tilt to the left into a T-position, placing left arm/hand on ground.
Raise right arm + 3lb. weight straight up (to vertical) over the right shoulder.
At the same time, lift and kick the right leg straight out to the side — 30 reps.

5_Stay in the tilted T-position as above—with left arm/hand + left knee on ground.
Keep right arm + 3 lb. weight straight up over the right shoulder (vertical).
Right leg kicks to the back and side—maintain leg at hip height or slightly above.
Keep foot pointed during kicks — 40 reps.

6_Stay in same tilted T-position as before, but begin side crunches.
Right arm is bent at elbow above the head, and crunches into waist
At the same time, right leg moves into a combination bent knee/fire hydrant + side kick.
Note: right knee does not touch the floor—it hovers.
20 with weight, 20 without weight (no arm crunches, place hand at hip)

7_Quadruped position, but right leg is crossed behind left knee—you're in a twist. The twist position isn't consistent, but I think it's supposed to be:
Side 1: Head at 1:00, Feet at 7:00
Side 2: Head at 11:00, Feet at 5:00
Kick right leg up to the sky (keep bent knee) — 40 reps.

8_Stay in same position as before, but keep right leg up, and quickly kick foot in/out — 10 in push-up position, 10 reps with right forearm on ground, 30 pulsing reps. Note: Tracy isn't consistent about the arm positions/reps in this sequence, but this is what I think it was supposed to be.)

oogy99

Omnicentric “Transform 3” contains the workouts for month 3 of the Meta program, and are led by Tracy Anderson. I am reviewing the level 7 & 8 workouts, and both follow the similar pattern of other Meta resistance workouts (few minutes of different sections: unweighted arms, light weighted arms, standing abs, floor abs, followed by a 20 min. high rep floorwork section). I have used the level 7 for 10 times, and level 8 for 8 times, and these are likely the most enjoyable of the Omni workouts to me for the floorwork due to the varied body positions (not all in quadruped position). I liked that level 8 had the free & weighted arms performed on the floor, it was a nice change from the usual standing position. I never warmed up to the standing abs section (from any of the Meta Omni workouts), those sections tend to be very brief and feel very repetitive (they seem better placed in a warm-up, not in own section). I liked the abs on floor, those sections go by quickly & work the abs well. In this last disc of workouts, the cues/comments by Tracy are just in the warm-up of free arms and for the first side of the floor-work (assumed users don't need much direction at that point). The music & set are the same as the other Meta workouts, too. I’m looking forward to trying level 9, and hope it is similar to levels 7 & 8 for the varied floorwork.

The Meta Omni workouts were my introduction into Tracy’s workouts, and I think that she does have some great floor-work, and some of the free or weighted arms (but sometimes it’s so frantic, not structured well), too. I liked how little equipment was used or space needed to move around, but the lower body exercises just on the floor was a turn-off at times (I like standing lower body exercises, too & weighted). But I did not use the Omni workouts on their own, mixed in other workouts, and don't see myself in the future as one to just focus on Tracy workouts. They were good to try for something different for me, but workouts to use as supplements to others, not primary focus.


Level 7/ Days 61-70 (33 min.)
Free Arms (3:38 min.)
Both arms extended to side: alternate flexed hand & palm facing front.

Side Bend w/ single arm overhead reach

Alternate Single arm overhead sweep/lift & forward bend w/ hand tap to floor.

Hip isolation> ribcage isolation w/ side reach & bent knees.

Torso circles> pulses in lowered position of squat w/ flat back.

Arms extended to side: single arm reach w/ rotation> single, single, double tempo arm reach> single arm push & reach forward.

Bent arms cross & extend to sides> single bent arm overhead lift (other arm held side).

Arms extended to side: single elbow rotation (hand into body)> single arm push to side> single arm overhead & side reach> Single arm lower to waist level, then alternates lifting to side/rear & overhead/rear.

Bent arms cross & extend to sides> single bent arm opens to side & reverses motion, then pushes to side.

Arms extended to side: Single elbow circle, then push w/ hand /forearm> single arm push low & reverse to side position, then low reaches.

Both arms sweep overhead, then pull to back> Both arms sweep overhead, then open to side w/ bent arms.

Arms extended to side: Single elbow circle> single, single, double tempo arm reach.

Pushes front w/ palms side or vertical> pushes front w/ side bend.

Bent arms cross & extend to sides.

Weighted Arms (2:22 min.)
Single straight arm overhead lift (front)

Alternate Single straight arm side, overhead lift & bent arm lift (press position)

Double arm overhead press> single arm overhead press, other arm held to side.

Double arm pushes side> single arm pushes forward.

Single arm overhead press (angled), then single arm push to side.

Alternate Single straight arm overhead lift (front) & Single straight arm side, overhead lift.

Single arm overhead press w/ rotation, other arm held to side.

Bent arms cross front & extend side.

Double arm overhead press> pulses, shorter range of motion.

Double arm pushes to front, pulses overhead.

Standing Abs (1:14 min.)
Ribcage isolations: side to side, single single, double tempo> Side to center, fast pace> Angle to diagonal front, return to center, diagonal back> Side to side, single, single, double tempo> Ribcage circles, then side to side> Front, then side, side to side> Side high, then center, circle> Side to side, single, single, double tempo, then side to side fast pace.

Abs on floor (4:20 min.)
Legs apart in V-shape: crunches, one hand on hip, other behind head.

Legs extended to front: alternate crunch w/ knee pull-in & leg extension/sweep to side.

Bent knees/feet flat on floor: alternate crunch w/ knee pull-in & bent leg extension/sweep to side.

Static hold w/ head, neck shoulders off floor: Bicycle, single, single, double tempo.

Bent knees held off floor & Static hold w/ head, neck shoulders off floor: single leg extension & tap floor w/ foot on reverse motion.

Static hold w/ head, neck shoulders off floor: alternate knee pull-in & leg extension to front & V-Shape.

Static hold w/ head, neck shoulders off floor, legs apart in V-shape: alternate single leg lift & cross body knee pull-in.

Static hold w/ head, neck shoulders off floor, one bent knee/foot flat on floor: alternate leg lift (vertical) & side leg sweep.

Crunches: w/ legs extended front> bent knees/ heels on floor> feet flat on floor.

Floorwork (23 min.)
Plank position
Two lower legs taps on floor (travel from cross body to out to other side), then high diagonal leg extension, 30 reps.

Bent knee on floor, other extended rear: alternate leg lift w/ bent knee/lower leg lift, 30 reps.

Quadruped position
One arm is on elbow, other straight w/ hips forward (not in line w/ knees): rear high leg extension w/ opposite arm extension to side, 20 reps.

Plank position
Alternate leg lift & knee tap/lower to floor (opposite arm to leg lifting is on elbow, other arm straight) 30 reps. Second side demoes a rear kick/extension vs/ leg lift.

Quadruped position
Start w/ one leg extended rear (in line w/ body): alternate fire hydrant knee (turned out) pull in to front & extension to rear, on angle, for leg lift, 40 reps.

Start w/ one leg extended rear & opposite arm held off floor (hand on other elbow): attitude leg lift, 40 reps.

Supine position
Start w/ one leg extended, other bent knee/foot flat on floor, hands behind head: extend legs into V-shape (off floor) w/ crunch & arms extended overhead, reverse motion, 10 reps.

Extend legs into V-shape w/ crunch & hands behind head, 27 reps.

Propped on elbows w/ bent knees/feet flat on floor: alternate single leg extension to side & bent knee, cross body, pull-in, 20 reps.

Stretch
Kneeling: arms cross front & pull back> single arm push to side> side bend w/ single overhead arm> single bent arm lift overhead then side reach.
Lower into quadruped position to tap head to floor> crouched position> straighten legs & roll up into standing position.



Level 8/ Days 71-80 (32 min.)
Free Arms (3:20 min.)
Single arm reach to side, alternate flexed hand & palm facing front, other arm extended to side.

Forward bend, single arm reach overhead.

Forward bend on angle (upper body over leg), w/ hands on lower back.

Lowered Plie position, alternating foot lift off floor> alternate plie w/ stand in parallel stance.

Pulses in lowered position of plie w/ hand on floor> adductor stretch.

Alternate knee bend w/ heel lift, w/ legs in wide stance, hinge at hips w/ hands on floor.

Quadruped position (fingertips face each other)

Single straight, arm reach rear

Double bent, arm lift (rear delt)

Kneeling position
Single overhead arm on diagonal w/ shoulder rotation

Arms extended to side: shoulder roll, single, single, double

Arm extended to side (palms face read): other arm pulses the reaches to side> alternate reaching up & side> single arm tap to floor then lift overhead or extension to side.

Arms extended to side (hands in fists): alternate wave motion w/ arms> then one arm alternates reaching up & side

One hand on hips: other arm overhead lift, then bent arm lift (hand rotates to shoulder).

Arms extended to side: shoulder rolls, reverse motion> single arm pulses the reaches to side w/ hands curled in, thumbs up> alternate single arm overhead lift and bent arm reach to side (elbow leads, forearm/hands hang down)

Alternating Side bends: w/ hands on lower back.

Arms extended to side: pulses to side, open & close hands> single arm reach up & side> Shoulder rolls> pushes to rear.

Weighted Arms (3 min.)
Quadruped position
Single arm overhead press, arm rotates rear (lift into kneeling position), then elbow tap to floor (back into quadruped)

Kneeling position
Double Arm Overhead press: palms face in

Single Arm reach to side: fast pulses

Single bent Arm Overhead lift, then lower arm to rotate back into press position for two pulses.

Single Arm cross body sweep then bent arm lift (rear delt)

Single Arm hand/dumbbell tap to floor, overhead lift or bent arm lift (rear delt)

Double Arm Overhead press: palms face in, fast pulses.

Single Arm reach to side: palms face in, fast pulses

Bent arms cross in front then extend to side> pulses, arms held at sides, pulling rear

Standing Abs (1:05 min.)
Ribcage isolations: side to side (fast, regular pace)> one side high, one side low> angle to diagonal front, return to center, diagonal back> Hip isolations, side to side> one side, return to center> single single, double tempo, side to side.


Abs on floor (4:22 min.)
Sit Up w/ single knee pull-in> reverse motion w/ arms overhead, single leg extends on floor.

Crunch w/ single leg lift

Crunches w/ bent knees turned inward

Static hold w/ head, neck shoulders off floor, one knee bent/turned inward & foot flat on floor: bent leg cross over other into side leg extension.

Legs Apart in V-shape to front: alternate crunch w/ arm reach to front & sit up w/ arm reach> crunch w/ single arm reach to front, then overhead> single knee pull-in w/ arms overhead on reverse motion.

Static hold w/ head, neck shoulders off floor, Legs off to side: lift both to other side, off floor & hold (one higher than other).

Legs extended front: Crunch w/ single knee pull-in (lower leg turned out)> single leg bend & heel tap to floor, fast pace> cross leg knee pull-in, into leg extension.

Crunches: alternate w/ reach between legs & reach w/ knee pull-in.

Floorwork (22 min.)
Quadruped position: high, rear diagonal leg extension then lower leg to tap floor (turned in), 40 reps.



Leg extension to side, foot on floor, bend knee to tap floor, then lift bent knee & extend leg to high rear (cross body), reverse motion, 40 reps.

Body is at diagonal on mat, bring hips forward w/ lower legs crossed: extend leg to side & reverse motion, 30 reps.

Side lying position
Head supported by bent lower arm, bottom leg is bent w/ lower part held off floor> top leg is bent & alternate a rear diagonal leg extension & knee pull-in and foot tap to other, 40 reps.

Prone Position
Lie face down w/ bent knees, lower legs held in air w/ arms extended rear/hands holding feet> single leg extension & arm sweep/extension to side, 20 reps.

Plank position
Bent knee crosses under other leg, then extend to side to tap floor, 20 reps> single leg lifts, 20 reps.

Stretch
Kneeling position
Alternating Side bends w/ alternating overhead arms
Single arm push to rear w/ arm rotation> shoulder circles
Arm reach to side w/ side bend.
Lower into quadruped position to tap head to floor> crouched position> straighten legs & roll up into standing position.

cardiomama