Which is your favorite?!

This full-body move hits everything — strength, cardio, and coordination in one powerhouse exercise 💪 Here’s how to break it down 👇 1️⃣ Start in a standing position holding dumbbells. 2️⃣ Drop into a squat and place the weights on the floor. 3️⃣ Jump or step your feet back into a high plank. 4️⃣ Complete one push-up. 5️⃣ Row one dumbbell at a time to fire up your back and core. 6️⃣ Jump or step your feet back to the squat position. 7️⃣ Clean the weights to your shoulders and finish with a press overhead. You can slow it down, remove the push-up, or lighten your weights to make it fit your level — that’s what we do at The LAB 💥 ✨ Progress, not perfection. ✨ 💾 Save this video to add WOman Makers to your next workout, or call and see how we can customize every move to meet you where you’re at. 813-509-0681

If you’ve ever felt that little click in your hips during extensions or jumps, you’re definitely not alone. It’s one of the most common things dancers experience — but it doesn’t have to stop you from feeling strong, confident, and free in your movement. That sound isn’t your ceiling — it’s just your hips asking for more support. The good news? A few small strength and mobility exercises can make a huge difference. Why your hips might click Dancers ask a lot from their hips — extreme range, control, and power. When your glutes and deep hip rotators aren’t fully activating, the femur can glide slightly out of place, causing that snapping or clicking sound. Strengthening and stabilizing these muscles helps keep everything aligned and pain-free. Three simple moves to help 1️⃣ Banded Side-Steps (Monster Walks) Wake up your glutes and stabilize your pelvis. Keep a slight bend in your knees and take slow, controlled steps side to side. 2️⃣ Clamshells Activate your deep hip rotators to support turnout and smoother extensions. Keep your core engaged and move slowly. 3️⃣ 90/90 Hip Switches Build mobility and control through both internal and external rotation. Move slow, keep your chest tall, and really feel the hips rotate. Why this matters Strong, stable hips = smoother lines, cleaner jumps, and less pain. Adding even a few minutes of strength work a few times a week can completely change how your hips feel in class. You’re not fragile. You’re adaptable. Your body isn’t holding you back — it’s just asking for a little more support. Start adding these moves into your warm-up, and feel the difference the next time you hit that extension or jump.

Choreography by: Stephanie Metzger Song: Space Jam Filmed at: The LAB Dance Project – Tampa, Florida https://youtu.be/XVvpFLHt5f4?si=_m6qyZCss0paRk1I About The LAB • Weekly dance classes for all levels • Choreography and technique training • A welcoming community where you can grow as a dancer Follow us: Website: thelabtampa.com Instagram: https://www.instagram.... TikTok: https://www.tiktok.com... Facebook: https://www.facebook.c... ⸻ Subscribe for tutorials and step-by-step breakdowns of this choreography. Stay tuned for new uploads each week.

Choreography by: Stephanie Metzger and Natalie Song: Ocean Eyes by Billie Eilish Filmed at: The LAB Dance Project – Tampa, Florida https://youtu.be/n3-PEMX8C1s?si=AlE1p47PdUh6Q9Dj About The LAB • Weekly dance classes for all levels • Choreography and technique training • A welcoming community where you can grow as a dancer Follow us: Website: thelabtampa.com Instagram: https://www.instagram.... TikTok: https://www.tiktok.com... Facebook: https://www.facebook.c... ⸻ Subscribe for tutorials and step-by-step breakdowns of this choreography. Stay tuned for new uploads each week.