Dance Labs Blog

A blog for the Dance Labs community on dance tips, dance courses, and to stay up-to-date on all things Dance Labs.

Dance Labs Holiday Gift Guide

Uncategorized Dec 10, 2020

Are you looking for the perfect gift for the dancer or dance teacher in your life?  Well, we have some ideas. Check out our gift guide below along with a few discount codes on our favorite gifts!

And... all of these companies are small businesses.  Small businesses are the backbone of our economy and have been hit hard by the pandemic.  So consider shopping “small” this holiday season.

1. STANLEY CUP - @stanley_brand

It’s the cup everyone’s talking about. We’re all about staying hydrated over here at Dance Labs and this cup is sure to help you stay on track and feel refreshed! Plus, it will keep your beverage cold for hours.

15% OFF CODE YOUR PURCHASE: STANLEY15

 

2. dot2dance PORTABLE DANCE FLOOR - @dot2dance

Is your dancer still dancing from home? Can’t get enough practice at the studio? This dot2dance portable dance floor is the perfect gift for the obsessed dancer in your life wanting to practice, practice, practice.

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30-minute Conditioning for Dancers

Uncategorized May 11, 2020

Jennica McClure is a personal trainer, a professional dancer, and a Dance Labs Instructor. Last week she taught an Instagram live class on "Quick Conditioning for Dancers." The purpose of this workout is to provide dancers a conditioning program they can do at home to stay in shape or during their dance season. No equipment is needed for this workout. So here it is:

 

DYNAMIC WARM-UP

Lateral Lunge

Reach hands above head to stand. 

X 8 reps each side

(1:30 min)

Challenge: Lateral lunge to press up passé 

 

Swing Lunges

Forward and back 

X 8 reps each side 

2 rounds 

(1 min each side. 2 min total) 

Challenge: Grab a weight

 

Jump Drills

Jumping from side to side, front to back, then on one foot and rotating) 

*Train neuromuscular activation to train the body and reduce injury. 

(1 min) 

 

HIPS/GLUTES

 

Clamshells: For strengthened external rotators. 

Lay on side knees at 90 degrees. Hips and...

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Conditioning for Dancers by Jennica McClure

Jennica McClure is a personal trainer, a professional dancer, and a Dance Labs Instructor. This week she taught an Instagram live class for us, "Conditioning for Dancers."  And she was gracious enough to share her killer workout!  So here it is:

DYNAMIC WARM-UP

Jumping jacks x 1 minute 

Runners lunge knee tap x 10 each 

Plank to alternating toe reach x 10 total 

Plank walk out to stand x 10 total 

 

2nd position squats x 10

Right side static lunge x 10

2nd position squats x 10

Left side static lunge x 10

2nd position squats x 10

*Hold in 2nd position squat 

Arms: T to high fifth to center (first position) repeat x 10 

Extend up to relevé 

Hold 10 seconds 

 

QUICK STRETCH

Center reach towards the floor

Alternating calf stretches 

Lunge with overhead reach 

 

CARDIO/LEGS

Reverse lunge to hop (arabesque) x 10

Jumping jacks x 10 

Reverse lunge to hop (arabesque) x 10

Jumping jacks x 10 

Jump...

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How to Make the Most of Your Dance Labs Course

Set goals.

Any self-guided program requires discipline, so it’s important to set goals to keep yourself on course. Whether it’s practicing an exercise for a certain amount of time each day, or challenging yourself to master a combination by a set date, having something to aim for will keep you motivated. Make sure that your goals are challenging but achievable, and be sure to write them down and review them often.

Practice in a safe environment with adequate space.

First and foremost, make sure you have enough room to get moving. It’s hard to focus on technique when you’re worried about kicking your furniture or younger siblings! While a dance floor is ideal, your living room carpet should suffice for most courses.  Also, having a full-length mirror nearby will allow you to fine-tune your body placement.

Be sure your muscles are warm.

A lot of these courses dive right into learning and practicing skills. So, prior to starting your practice, take the time...

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