Page 159 - Tracy Anderson Magazine - Fall 2021

MK ALL D AY

A workout for every grade.

Our quarterly magazine would not be complete without a workout to take you
wherever our pages go. We rely on our Chief Training Officer, Maria Kelling, to
lead us through a workout that blends our theme with the foundational elements
that define the Tracy Anderson Method. Maria has been working alongside Tracy
for 15 years and knows that moving up a grade requires you to check back in with
the fundamentals from time to time, removing the ego and tapping into the fine
details of the movement.

“This 3-1 program will work through your core, engaging all the small and neces-
sary cross vectors of force that will lift and elongate your muscles while creating
balance where there are imbalances throughout the body and mind,” Maria tells 2a
us. “Complete all of these moves on the right side then the left, working to com-
plete 30 repetitions of each. If you are new and just starting out, you can perform
the moves with no additional weights. For those of you at the intermediate level,
try small ankle weights and 3 lb hand weights. Advanced learners, you can try large
ankle weights and 3 lb hand weights.” 2
3a
For more workouts with Maria, upgrade your Tracy Anderson Online Studio sub- Kneeling Pretzel and
scription and experience TA LIVE with us. Side Extension
Kneeling on hands and knees, with the
working forearm and supporting hand
FOLLOW
THIS WORKOUT down for balance, working leg knee bent
IN MOTION 1
Visit our YouTube and tucked over supporting knee.
channel at
youtube.com/ Kneeling High Lunge Extend working leg straight out in 3
gotracy.
and Arabesque a parallel side extension. High Cheer Punch and
Kneeling high, with your working Downward Dog Plank Arabesque
foot forward and down, working hand Kneeling high, with your working foot down
extended straight up holding weight. and out to the side at an angle, working hand
Release to kneeling on hands and knees extended high in a V, holding weight.
1a position as the working leg circles Return working leg to kneeling position as
around to extend straight you drop your working forearm down for
back in arabesque.
balance, then pressing into downward
dog plank with the working leg
2c
extended in arabesque.

3a

1b 2b

156 157