Metamorphosis by Tracy: Omnicentric Transform 2Tracy Anderson
Year Released: 2011
Categories: Strength Training (Total Body)
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“Omnicentric Transform 2” contains the 3 workouts for the second month of Tracy Anderson’s Meta program. They continue to follow the same format as the previous months, w/ a 30-33 min. workout w/ roughly a few minutes for each standing section (free arms, weighted arms, standing abs but pace for segments is much faster), 3-4 mins. for floor abs and 20-21 minutes for the floor work. The “Free arms” contains the warm-up movements (dynamic stretches) w/ single & double arm pushing, pulling & lifting movements, “Weighted arms” contains exercises that still follow a similar pattern as the unweighted: single and double arm reach/raise/press in different planes (overhead, lateral, diagonally) variations w/ bent & straight arms. The “standing abs” still consist of variations of ribcage isolation exercises (ribcage moves to one side w/out waist or hips moving) & hip isolations or circles (hip moves to one side, w/out the rib cage or shoulders moving), and every segment of that feels so similar (wish she would mix it up more, it’s seem better off just left in the warm-up of the Free arms section). The “Floor abs” are still crunch variations w/ straight & bent legs, w/ a mix of single or double arm & leg movement. The “Floorwork” has many exercises in quadruped, plank position & balance on one side (one knee & one arm), still high rep (some 20 reps, mostly 40 reps). There were editing errors in level 6, exercises demoed for the second side are a bit different (guess people can choose what they like to do).
I have used level 4 & 5, ten times, level 6 for 8 times. And I did begin to develop dread for levels 4 & 5, I think due to so many exercises on all fours & lack of cueing (& rep counts). The latter was really annoying, so I would rewind the disc for the verbal cues (don’t want to strain my neck on all fours & watch the screen, just hearing cues is helpful). I don’t think it would have cost Tracy & company much more to provide cues for the second side (a simple, "start w/ or move onto this exercise," "do 20 reps" would have been appreciated, she cues via voiceover, anyway). I did enjoy level 6’s floor-work because it was varied in body positions (side lying, kneeling plank, not all fours), and incorporated a weight for some exercises. The floorwork did begin to bug my knees at times (the balance on one knee & arm, w/ other leg extending, makes it very hard to balance load evenly on arm & knee), so I invested in a thicker mat, and it made a huge difference (so rolled up yoga mat won’t cut it for high rep exercises on knees). Another negative is the stretch/cool-down are not well thought out, Tracy demos a few stretches (not even held for a long enough period of time for benefit) and it’s not even worth it to do (better off stretching on own). And w/ some many lower body exercises (and high rep, body held in positions for a long time), it’s disappointing that more time & effort was not devoted to that. Although the camera angles do get clear shots of Tracy, she could have used more dialogue for some exercises. I think she makes learning & following the routines much harder than it has to be, and it makes me wonder if she instructs live classes in a similar manner. At the 3-5 day mark, it’s definitely easier to follow Tracy’s flow (she does use similar movement patterns in her workouts) & I did not have much issue learning her exercises. But I think her limited cues/form pointers just seem odd, in a program geared towards the general public (or people new to her method), she may have many people return the program because they cannot feel motivated by her silence & have difficulty following her movement patterns w/out a bit more explanation.
Level 4/Day 31-40 (30:13 min.)
Free arms (3:12 min.)
Bent arms cross in front & push out to sides> side bend w/ hip isolation.
Forward bend w/ hand tap on floor, then arm reach overhead w/ upright position.
Hip isolations: single, single, double pattern> plie/sumo squat into hip isolation (straight legs).
Shoulder drops, alternating (from lowered position of squat)> push to back w/ arms extended side.
Arm extended to side: other alternates reaching overhead & side> double arm push variations to front.
Arm extended to side: other arm reaches overhead then to front> arm extended to sides: shoulder rolls forward & back.
Arm extended to side: other arm reach to side (single reach, double pulse w/ bent arm back)> single arm bend & push out (palm up).
Arm extended to front: other bent arm lifts overhead, lower to waist level.
Bent arms cross in front, and alternate pulling back to sides & pushing/extending to sides.
Bent arms, one overhead/palm down, one to side of body/palm up: 3 reps, alternating sides then flick one arm to side of body.
Arms extended to side: single arm pushes> open & close hands, flick the arms (small movement)> single arm/shoulder rolls to rear then forward.
Arms extended to side: push to back> shoulder rolls to rear.
Weighted arms (2: 30 min.)
Single bent arm lift (rear fly/delt focus)> double arm lateral raise (pinky fingers lead).
Single overhead lift & extension to side (pinky up), other arm extended to side.
Bent arms pull forward then back> single bent arm overhead press (palm up), lower to waist level.
Single overhead press & reach to side> single bent arm external rotation (crosses over at waist level), reverse motion, then open to overhead lift.
Single arm overhead lift (palm up, top of hand faces front), lower to waist level> opens from overhead position & presses up.
Standing abs (1 min.)
Ribcage isolations: side & front/diagonal (alternating), side to side, single, single double, angle to diagonal/front & pulse to side then back, same side low then side high, pulses to side w/ flat back & in upright position.
Abs on floor (3:30 min.)
Legs apart in V-shape: start w/ crunches or static hold w/ head/neck &shoulders off floor> knee pull-in & low leg lift> high leg left> kick across other leg, kick out to return to starting position.
Bent knees, one leg crossed over other (at thigh): crunch, then upper & lower body crunch.
Legs apart in V-shape: w/ crunches or static hold w/ head & neck off floor> single leg circles> small knee pull-in> crunch w/ low, single leg lift (turned out leg).
Crunches w/ leg extended to front & crossed.
Floorwork (19:43 min.)
Quadruped position: alternate between high, diagonal leg extension/ lower bent knee to tap floor (turned in) & opposite arm lift, 39 reps.
Plank position (straight arms & legs): start at side of mat> step over mat w/ one leg, other leg bends, knee lifts to meet other, reverse motion, 15 reps.
Alternate between bending one knee & reaching opposite arm to back to grab it & releasing the leg to swing it to side (leg abduction) w/ opposite (bent) arm swing to front (stays off floor), 30 reps.
Two taps (small lift off floor) w/ straight leg (at diagonal), then bend opposite arm/lower to floor & attitude leg lift, 38 reps. Second side: Tracy demos one leg lift vs. two taps on floor.
Move body to balance on same side leg & arm (both bent): alternate between extending arm & leg, and pulling in to meet (bent), 38 reps.
Elbows are bent & on floor: extend one leg to high diagonal w/ flexed foot, then lower knee to tap floor, 40 reps.
Child’s pose> forward bend w/ single arm reach to side & overhead> ribcage isolations.
Level 5/day 41-50 (33: 54 min.)
Free Arms (3:18 min.)
Overhead arm reach & side stretch, then arms extended to front>Forward bend w/ hand tap on floor, then arm reach to side.
Hip isolations>Forward bend (facing side, one leg turned out to side), tap to floor, stand overhead reach, pulses reaching back in upright position.
Overhead arm reach & side stretch, bottom bends & pulls in>Arms extended to side: push to back.
Forward bend, to upright position w/ overhead arms> Hip isolations w/ overhead arms.
Arms extended to side: alternate rotating w/ shoulders.
One arm extended to side: other arm pushing to side (palm face back)> fast shoulder roll.
Arms extended to side: single, single, double reach w/ fist closing> single arm reach overhead & to side w/ fist closing> bent arms pull to front, extend/push out to side.
Bent arms, one overhead/palm down, one to side of body/palm up: 3 reps, alternating sides then push to side.
Arms extended to side: alternating push to side> alternating reach to side w/ fisting closing> roll shoulders back & forward> single arm push to side, then front.
Bent arms cross to front, then extend/push to side> alternate bent arms/palms up w/ push side at fast pace.
Arms extended to side: one arm push to side, then reach down & lift.
Both arms bend & hands flex to each side then arm push to side then front.
Arms extended to front: open to sides w/ hands rotating out (tips of fingers lead), reverse motion, then straight arms pull back w/ heel of hands leading.
Arms extended to side: one arm pulls back & crosses body> arms push out to sides> shoulder rolls forward & back> alternating single, single double arm pushes> one arm lifts overhead then lowers to side.
Weighted Arms (2:20 min.)
Alternate single arm reach to level of legs & overhead press, then pulses in overhead press.
Alternate single arm reach to side & overhead press> alternate bent arm overhead lift & bent arm pull back (side of body).
Bent arm held to side, other arm pushes & moves from side to front.
Alternate lift overhead (palm face front) & lift overhead (palm faces side)>Overhead press, bent arm pull to front.
Single arm reach side, then hook punch movement> Bow & Arrow movement w/ arms, single arm overhead lift & lower to side.
Single arm overhead press moves w/ each rep from overhead to side reach> single arm reaches down to across body (overhead).
Alternate arm lift overhead & bent arm lift (hands travel to under arms).
Single arm lift overhead> bent arm pull & lift overhead> Overhead presses, pulsing.
Standing abs (1 min.)
Ribcage isolations: side to side (fast, regular pace), single, single double, angle to diagonal/front & back, fast pulses, same side (one high, one lower).
Hip isolations: straight & bent leg variations, following similar pattern to ribcage isolations: side to side/fast & regular).
Abs on floor (4 min.)
Crunches: w/ legs extended to front & crossed> one leg extended, other has bent knee (foot on floor)> one leg lifts (vertically) then turned out knee pull-in, other has bent knee/static.
Static hold w/ head, neck shoulders off floor: single leg, knee pull in then extend to front w/ flexed heel, reverse motion.
Crunches: legs extended to front w/ hands behind head> single arm push/reach to front> double arm reach to sides (single, single, double count, alternating sides).
Legs apart in V-shape: crunches w/ double arm & single arm reach forward> single knee pull-in (turned out) to leg extension, opposite arm rests on hip> alternate crossing one leg over other> single knee lift (low), then single knee pull-in> single knee-in to leg extension (vertically).
Static hold w/ head, neck shoulders off floor: legs extend to front, then vertically.
Head, neck, shoulders rest on floor: lower legs to floor, then lift vertically> alternate single leg lower (w/ other leg bent) & leg lift (vertically).
Static hold w/ head, neck shoulders off floor: knee pull-in then legs open & extend into a V-shape.
Floorwork (23:05 min.)
Quadruped position: high, diagonal leg extension then lower bent knee to tap floor (turned in), 40 reps.
Low hydrant (bent) knee lift w/ opposite arm off floor, then side kick w/ opposite elbow lowered to floor, 40 reps.
Same side has bent arm & knee on floor, other has hand on floor (slight bend in arm) w/ that leg alternates between lunging forward then lifting to side for two pulses, 30 reps.
A turned out leg is held extended to rear: attitude leg lift, then kicks twice to opposite side (diagonal), 20 reps.
Leg is extended to one side, it sweeps to other side, then bends & lifts into attitude and rotates to return to starting position, 31 reps.
Plank position (straight arms & legs): lift leg to side, then cross leg onto other, 20 reps.
Quadruped position (w/ elbows on floor): Attitude leg lift (leg turns out on lift), then knee tap to floor (leg turns parallel), 40 reps.
Child’s pose> kneeling position: overhead arm reach & side stretch> hand tap to floor w/ flat back into overhead reach> stretch in crouched position & w/ straight legs.
Level 6/ Day 51-60 (33:30 min.)
Free arms (3:56 min.)
Bent arms cross to front, then extend/push to side> overhead arm reach & side stretch
Forward bend w/ hand tap on floor, then upright w/ arm pull back.
Hip circles> hip isolations (side to side)> plie/sumo squat into hip isolation> single, single double hip isolations> hip isolations w/ arms.
Forward bend (facing side, over turned out leg), ribcage isolations (pulses to one side).
Arms cross to front, then extend/push to side.
Arms extended to side: push to back> single, single, double arm reach.
One arm extended to side: other arm wave motion> other arm alternates bending & reaching to side (palm face back)> other arm pulls to back w/ hand flap, reach to side, small sweep down.
Arms extended to side: single, single, double reach w/ fist closing> single, single, double, push moves to front> bent arms (palms up) pull back, then push out to sides.
One arm extended to side (travels to front while): other arm alternates overhead lift & bent arm lower.
Arms cross to front, then extend/push to side.
One arm extended to side: other arm reaches side (alternating palm forward & back)> other arm wave motion.
Bent arms move w/ ribcage shift, then arm reach side.
Arms extended side: pulse w/ hand flap to back, facing side, center, side> shoulder rolls forward & back.
Single arm extended (bent w/ palm up): other arm (also bent & palm up) extends overhead & lowers.
Arms reach forward then to side.
Arms mime holding something between hands w/ bent & straight arms: move side to side, up & down, overhead side to side, circles & reach to side, rotating it.
Arms held to sides (palms up) w/ flat back: single arm lift to back> shoulder rolls w/ bent arms (palms up).
Weighted Arms (2:30 min.)
Single arm overhead press, pulses in lowered position> arms reach out to sides, then bend (hands to chest level)> open & lift single arm overhead> single arm overhead press (palm up), then pull bent arm in to chest, extend out overhead.
Single bent arm lift overhead (looks like elbow strike), then bent arm pull at side> single, single, double arm reach to side> single arm press overhead, then lower to waist> pulses in overhead reach, then overhead press.
Bent arms (palms up) cross in front then extend to side> single arm press, other arm held out to side.
Single arm reach overhead, low (to floor), then bent arm pulls to chest.
Single arm hook punch movement, then bent arm lift to rear.
Single arm extension (above shoulder level), single, single, double.
Small range of motion arm reach up & side, w/ other held out to side.
Both arms extended to side> pull back w/ bent & straight arms> bent arms pull back then extend to a bit in front of side.
Standing abs (1:10 min.)
Ribcage isolations: side to side, single, single double (upright, w/ slight lean forward), pulses to one side, same side (one high, one lower).
Hip isolations: bent & straight legs variations, following similar pattern to ribcage isolations: single, single double, side to side, same side high/low).
Abs on floor (4 min.)
Legs extended to front & crossed> single knee lifts (turned out) & foot taps on floor, opposite side hand on hip> turned out knee into leg extension (vertically) w/ crunch, opposite arm sweeps under knee to overhead.
Static hold w/ head, neck shoulders off floor: legs kick to alternate, one extending to front, other extending vertically> legs lower to cross on floor, then lift to extend & cross(vertically).
Legs apart in V-shape: crunches> single knee pull-in w/ double arm reach into knee, then leg & arms extend> single knee pull-in w/ same side, single arm reach, then leg & arm extend> single arm lift & opposite leg lift> legs alternate opening to V-shape & crossing each other w/ single arm reach overhead & to side of body> both legs lift (one high, one low) w/ static hold w/ head, neck & shoulders off floor, crunches.
One leg extended, other bent knee/foot crossed over other leg: crunches> extend one leg vertically & low lift for other.
Legs extended vertically crunches> bend knees & tap feet to floor on angle, then extend vertically.
Crunches: legs extended to front> Butterfly position of lower body (bent knees, turned out, soles of feet together).
Floorwork (21:41 min.): some exercises use one dumbbell
Side-lying position (both legs bent, top leg extended to front, bent elbow on floor, top hand holds dumbbell): scissor kick in opposition (legs straighten in opposite direction & form V-shape) w/ overhead lift & reverse motion, 40 reps.
Quadruped position: alternate high, diagonal leg extension/lower bent knee to tap floor (turned in)& same side arm punches to front, 20 reps.
Quadruped to kneeling position: alternate high, diagonal leg extension/lower bent knee to tap floor (turned in) & lift upper body into upright kneeling position w/ same side arm sweep/lift overhead, 20 reps.
Plank position (straight arms & legs): attitude leg lift, knee lowers (next to other, stays off floor), then side leg extension, 15 reps.
Child’s pose to quadruped position: alternate child’s pose w/ rotation (1/4 turn) into quadruped position for leg extension (turned out leg, crosses to other side), 10 reps.
Quadruped position: Move body to balance on same side leg & arm (both bent), other hand hold dumbbell> perform bent leg lift w/ bent arm lift, then leg & arm extension, 30 reps. Second side: Tracy demos w/ a balance on straight arm, not bent.
Quadruped position: legs turned in to face side a bit> lower leg taps floor (in front of other knee), then leg extension (turned out leg, crosses to other side) w/ upper body shifting back a bit, 40 reps. Second side: Tracy demos a leg lift (w/ momentum) vs. leg extension.
Child’s pose> kneeling position: single arm reach to side, overhead arm reach & side stretch, bent arms extended to side, pull to back> shake out hands & swing arms, rotate shoulders, extended arms to side, push to back> stretch in crouched position & w/ straight legs.