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Bend, Don't Snap: The Right (And Wrong) Ways to Do Three Key Stretches

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For dancers, stretching is one of those things that fall into the "second-nature" category—at some point each day, you'll likely be found in a split, a straddle, or with your leg up on the barre. But stretching incorrectly can cause some serious problems. Dance Spirit turned to athletic trainer and acupuncturist Megan Richardson, who's on staff at the Harkness Center for Dance Injuries, for advice on how to safely execute three common dancer stretches.


The Toes-to-Head: Stretches abdominals, back muscles


DON'T...

Lie on your stomach and do a cobra pose, which only minimally stretches your muscles and can potentially harm your back

Force your back past its natural point of flexibility

Stretch until you feel a crunch in your back

Try to touch your head with your feet

The Toes-to-Head: Stretches abdominals, back muscles


DO...

A bridge, which elongates and fully stretches the abdominals and back muscles

Plant your hands and feet firmly on the ground

Hold the position until you feel your abdominals begin to release tension

Imagine a string pulling you up from your belly button

Breathe deeply and steadily

The Lunge: Stretches hip flexors, psoas muscle, rectus femoris muscle


DON'T...

Lean over your supporting foot.

Sink into your hips, which can overstretch and aggravate your hip joints.

Release and/or arch your back.

The Lunge: Stretches hip flexors, psoas muscle, rectus femoris muscle


DO...

Tuck your pelvis underneath you, which allows each muscle in your quads and hips to feel and benefit from the stretch.

Slowly lean into the lunge.

Reach the arm on your lunging side up towards the ceiling, which encourages your muscles to fully elongate.

The Wall Straddle: Stretches inner thigh muscles


DON'T...

Use a TheraBand or ankle weights to pull your legs down, which actually tightens the muscles you're trying to stretch, since they're actively working against the tension of the band.

Stay in the straddle for more than three minutes.

Use this stretch as part of your warm-up.

The Wall Straddle: Stretches inner thigh muscles


DO...

Rest each ankle on a prop, like a yoga block, your dance bag, or a step stool.

Relax the inner thigh muscles until you feel them release and sink into the floor.


Apple Tapped ABT and NYCB Stars for This Gorgeous iPhone Promo

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Apple—continuing their sensational streak of genius dance collabs—has done it again, with a sleek promo video for the new iPhone that features the ballet world's best and brightest.

The beautiful short film, titled "Mobile Devices" (we see what they did there!), is directed by former Miami City Ballet dancer Ezra Hurwitz. It follows a day in the life of American Ballet Theatre soloist Calvin Royal III and New York City Ballet principal Sara Mearns, and also includes appearances by NYCB principal Gonzalo Garcia and ABT principal Isabella Boylston. "I wanted to showcase the experience of an African American male ballet dancer alongside the more traditionally featured white female ballerina," says Hurwitz, who frequently collaborates with stars of the dance world. "That said, I also wanted to keep it fun and visually driven, and make it a real celebration of these dancers' artistry, athleticism and determination."

The whimsical film is believe it or not, entirely shot on the new iPhone 11 Pro Max. Hurwitz was one of the first artists to try out the new phone last month. "What better way to showcase its capabilities than with the world's greatest dancers?" he says.


Watch the full film below:

DWTS Week 3: A Trip to Tinseltown

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Last night was Movie Night on "Dancing with the Stars," which marks the first themed night of the season! And boy, was it ever themed—but, of course, we totally loved it. The show began with a dazzling opening number from Kathryn Burns (of "Crazy Ex-Girlfriend" fame), and from there, the dancing couples went on to re-create a whole bunch of iconic movies, from Titanic to Saturday Night Fever.


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Of course, it wouldn't really be Movie Night without a dramatic twist, and this one was major: After suffering a serious tendon injury, Ray Lewis was forced to leave the competition. We're going to miss Ray and his partner Cheryl Burke, but we loved seeing them in the ballroom last night, still supporting their fellow dancers.

The silver lining? Because of Ray and Cheryl's untimely departure, no couples were sent home last night, which meant we got to enjoy all of the amazing dancing unburdened. In case you missed it, we rounded up the episode's highlights.

Karamo Brown and Jenna Johnson: Jive


This was far and away our favorite dance from Karamo Brown thus far. We're not sure if it was the Elton John song, the amazing piano-themed tux, or just that high-octane nature of the jive itself, but Karamo finally brought the energy we've been looking for. The judges may have given Karamo and Jenna a total score of 16 out of 30, but he got bonus points in our book for making us smile.

Kate Flannery and Pasha Pashkov: Quickstep


We're calling it now: Kate Flannery is the one to watch. Week after week, she and pro Pasha Pashkov have wowed the judges (and everyone else) with totally textbook, technically impressive, personality-filled numbers. This week, the pair brought the house down with a Dolly Parton-inspired quickstep, giving Kate the chance to show off her elegant hold and tidy footwork—and a little bit of her comedic side. The judges gave Kate and Pasha a 24 out of 30, placing them at the top of the leaderboard.

Sailor Brinkley-Cook and Valentin Chmerkovskiy: Tango


Honestly, give us a classic Chmerkovskiy tango set to "Mamma Mia" any day of the week, and we'll be happy. But on top of that, Sailor Brinkley-Cook really brought it to the ballroom this week with her clean footwork and jaw-dropping high-kicks. The duo earned an impressive 23 out of 30.

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What did you think? Who made movie magic?

These Dance Videos from the “West Side Story” Movie Wrap Party Are THE MOST FUN

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Well, it's official: Filming for the Steven Spielberg remake of West Side Storychoreographed by Justin Peck and starring pretty much all your favorite dancers—concluded on Friday. And while everyone knows that there ain't no party like a movie wrap party, there REALLY ain't no party like a DANCE movie wrap party.

Luckily for us, the WSS team had a 360-degree camera on hand at the movie's post-filming fete. And that means there's truly great video of all the unsurprisingly epic dancing that went down. Gaby Diaz salsa-ing with Ricky Ubeda! Ariana DeBose doing a saucy little "interpretive dance" with Paloma Garcia-Lee! Peck being totally adorable with Patricia Delgado! Jess LeProtto giving SO MUCH 'TUDE!


Here are some of our favorite vids:






Enter to Win a Pair of Tickets to "Frozen" on Broadway

How Berkley Houchin's Dream Duffel Keeps Her Sane During Comp Season

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Berkley Houchin is a dance competition powerhouse. At just 12 years old, Houchin boasts the resume of a much more seasoned dancer. When she isn't at home on her ranch in Amarillo, Texas with her family and her horse, Jazz, Houchin is managing a whirlwind schedule of dance competitions. She is currently a Pro Reveler at the Revel Dance Competition, and she was awarded "Junior Miss Encore" and Encore "Performer of the Year" in 2018, among others.

When Houchin travels for competitions, she currently has 14 dances in tow. She knows that having things packed correctly is the difference between being able to focus on her dancing or fretting over where her next headpiece is. We took a look in Houchin's Dream Duffel bag to find out how she keeps all the details straight so she can focus on the stage (and, we're giving away all her favorite Dream Duffel products!):


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Houchin swears by her bag—the large Dream Duffel—which can stand on its own as a personal closet when she is on-the-go. If there is a star in Houchin's Dream Duffel, it's the garment bags. With costumes, shoes and accessories for 14 dances to keep track of, Houchin is in love with how the garment bags keep her organized. "One dance equals one bag," she says. "I put my solo costumes in one bag since they are smaller, so I have about 10 garment bags packed." Bonus: the garment bags are see-through so you can quickly grab the right costume.

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Her Dream Duffel also has storage solutions for smaller odds and ends. "I use the accessory box for hair pins and hair ties, accessories, lash glue, lashes, stuff like that," she says. Houchin's favorite feature of the accessory box is the fact that she can change the size of the compartments. "You can make it bigger for a comb and then make the other one smaller if it is just for bobby pins," she says.

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Houchin has learned that you never know what you are walking into in a competition setting. The dressing room may be overcrowded, so you need to be ready to improvise. She loves that her Dream Duffel comes with a stool that flattens and stores on the side of her bag. "Last year we had to do braids," she says. Houchin's mother was comfortably perched on their stool to braid while others were straining to find a place.

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The Dream Duffel turn perfect and pointe perfect also help Houchin get ready for the judges. "The turn board is great on floors that are not so great to turn on," she says. "It helps you remember your placement. If you are barefoot you can practice turning on this instead of concrete where it might be slippery and dangerous." The pointe perfect—a tool with padding on a wooden platform—helps Houchin stretch her feet. "We all want those beautiful feet."


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And with so many dances and competitions to keep track of, it's no surprise that Houchin uses Dream Duffel's dance journal as well. She dedicates the pages to documenting what has happened in the past year: Her successes as well as her corrections.

Plus, she uses it as an archive of all the new friends she makes on the competition circuit. "When you meet new people, you can write down their Instagram handle so you can tag them in the pictures you have together," she says, a strategy that we're guessing has something to do with her impressive 22k Instagram following.


Want to win a Dream Duffel like Houchin's, plus all the goodies she keeps inside? Enter our Ultimate Competition Kit giveaway here.

Learn more about Dream Duffel here.

We're Giving Away the Ultimate Competition Kit from Dream Duffel

Why Dancers Need to Know About the Life-Changing Magic of Office Hours

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"Part of my job is to have at least two hours a week where I sit there, waiting for someone to come talk to me," says Heidi Henderson, professor of dance at Connecticut College. But dance students in particular often don't think to go to office hours. Why not? Unless you have a specific problem to address, it can feel weird to just sit and talk with professors. Far from it: "Coming to office hours is a way of going above and beyond," Henderson says. "I notice which students come to talk about dance or life, and I'll note that in recommendation letters." As you'll soon see, office hours encompass much more than just a nice chat.


You Need Advice


The most obvious reason to take advantage of office hours is to get artistic, academic, or professional advice. Tina Curran, director of the University of Texas at Austin's dance education BFA program, suggests you go to office hours throughout college. "The first year is about acclimating to this environment," she says. "The second year is, 'What kind of dancer am I?' Third year is an investigation of choreographers, focus in the field, and exploration of strengths. And fourth year is resumé-building, branding, and making connections." With their years of experience and wisdom, professors can help you with all of that.

You're Struggling in Class


"It's easy to feel resistant to learning new things because you're forced to be a beginner," Henderson says. "I wish you'd come talk to me if you're insecure about the newness of the college dance curriculum. I can reassure you that learning new things always takes time. You're doing better than you think." Office hours are also an ideal time to bring up any in-class accommodations that might help you learn better.

You're Going Through Something


If you're having a rough time (mentally, emotionally, or physically) outside the studio, it can disrupt your work in the studio. "We really want to know about the holistic health of our students and make sure they are safe," Curran says. "It's perfectly appropriate to tell me, 'Hey, this is going on in my life and this is the kind of support I need, or am already getting.'" Office hours shouldn't be confused with therapy, but neither should you feel shy about keeping faculty abreast of anything affecting you as a student and artist.

You Just Want to Talk


Henderson and Curran agree that you don't need to come with anything specific to address. "I love talking about what's going on in the dance world," Henderson says. "From seeing you in class, I already have choreographers and companies I want to direct you toward, that I think would suit you as a mover." "I want to learn about your previous dance experiences, what brought you here, what your journey has been about, what excites you," Curran says. "We want to get to know you."


Here Are the 2019 World Choreography Award Nominees

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We love any event that puts the spotlight on choreographers, especially since the entertainment world all-too-frequently sidelines their achievements. So, naturally, we're big fans of the World Choreography Awards.

For nearly a decade, the annual event has recognized dance produced for movies, TV shows/specials, music videos, and digital media. This year's World Choreography Awards nominees were just announced, and the list—highlighting dance made over the course of 2018—is incredibly impressive.


Check out the full group of nominees below. Winners will be revealed November 11 at the Saban Theatre in Beverly Hills. University of Southern California dance department benefactor Glorya Kaufman will also receive a special Next Frontier of Dance Governance Honor during the ceremony.

TELEVISION EPISODIC
KATHRYN BURNS: "Crazy Ex-Girlfriend"
CRIS JUDD: "Disjointed"
BECCA SWEITZER: "Code Black"
MARGUERITE DERRICKS: "The Marvelous Mrs. Maisel"
ALISON FAULK & LEO MOCTEZUMA: "It's Always Sunny in Philadelphia"

MUSIC VIDEO
BRIAN FRIEDMAN: Carmit, "How Far"
MARK BALLAS: Alexander Jean, "Stampede"
TESSANDRA CHAVEZ: Blake McGrath, "Love My Self"
JA COLLECTIVE: Half Alive, "Still Feel"
RENEE KESTER & JAMES GREGG: Nayya, "What About Us"

TELEVISION REALITY SHOW/COMPETITION
TRAVIS WALL: "SYTYCD," "It Takes A Lot To Know A Man"
JASON GILKISON: "Strictly Come Dancing," "Havana"
MICHAEL DAMESKI: "World Of Dance," Michael Dameski
CHRISTOPHER SCOTT: "SYTYCD," "Runaway"
KAREN FORCANO & RICARDO VEGA: "World Of Dance," Karen & Ricardo

COMMERCIALS
RICHY JACKSON: Money Supermarket
TEDDY FORANCE: Telstra
STEPHANIE KLEMONS: NFL Super Bowl LII
ASHLEY WALLEN: Emirates Airline
JASON GILKISON & TRENT WHIDDON: Strictly Come Dancing

MOTION PICTURE
JUSTIN PECK: Red Sparrow
AAKOMON JONES: Step Sisters
CHRISTOPHER SCOTT & JEFFREY HORNADAY, Associate Choreographer WILL LOFTIS: Zombies
LYRIK CRUZ, Associate Choreographers GRISELLE PONCE & CHARLIE GARCIA: Shine
ROB MARSHALL & JOHN DELUCA, Co-Choreographer JOEY PIZZI, Associate Choreographer TARA NICOLE HUGHES: Mary Poppins Returns

DIGITAL CONTENT INDEPENDENT
DEREK HOUGH: "Natural"
RUDY ABREU: "Pray"
KC MONNIE: "Odie Ojai"
LARKIN POYNTON & CHRIS MARTIN: "Project Home"
KEONE & MARI MADRID: Ruth Chapter 7, "The Magical Tribulation"

TELEVISION AWARD SHOW/SPECIAL
CALVIT HODGE: European Music Awards ⁠— Hailee Steinfield
JEMEL MCWILLIAMS: BET Awards ⁠— Janelle Monae
CHLOE ARNOLD: "The Late Late Show" — Primetime Special
MICHAEL PENA, DENNY MALIK, DEDE SYAHPUTRA & DAN BOLTON: Asian Games ⁠— Welcome
NAPOLEON and TABITHA DUMO & KIEL TUTIN: Billboard Music Awards ⁠— JLo

DIGITAL CONTENT
MARI MADRID: "Wildewomen"
CHRISTOPHER SCOTT: Funraise the Musical
BECCA SWEITZER: "The Way It Begins"
OPHELIE LONGUET: "Ama"
RICH + TONE TALAUEGA & RON MYLES: "Liquid Days"

The 10 Best Moments in a Dancer's Life

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Being a dancer is—say it with us—HARD. WORK. Hours and hours of work for a tiny bit of progress? It's no joke. But if you've stuck with it, you know that those magical breakthrough moments make all the less-than-glamorous stuff totally worth it. Read on for the top 10 best moments, both large and small, in every dancers' daily life.


Nailing an extra pirouette


One turn...two...three...and the audience (real or imagined) goes wild! Sometimes, you're just on your leg like that. Enjoy it while it lasts!

Finally getting into your dream summer intensive


Especially if you were passed over the previous year, getting accepted to your dream summer intensive is the best kind of validation.

Being asked to demonstrate


Executing a step well is a reward in itself, but doing so when your teacher is actually looking is even more of a miracle. Add on getting asked to repeat the step for the class, and you've got the perfect-dance-moment trifecta!

Landing your dream role


Cue "So Much Better" from Legally Blonde the Musical! Seeing your name "up on that list" next to your favorite role is bound to make you dance down the hallways for at least the next few days.

Applying a correction before you're told


When "engage your core" is all you hear from your teacher for months, and then one fine morning you realize you're engaging your core without being told? There's nothing like it.

Realizing that things are (finally) getting easier


The first time you run through your eight-minute production number without feeling like you're going to pass out is straight-up priceless.

Holding a balance longer than you thought possible


TFW you're practically floating in the clouds from being so pulled up and centered on your balance! AHHH.

Receiving compliments from your peers


It's one thing to get praise from your non-dancer friends and family, but when others at your studio take the time to encourage and compliment you, you know you must be doing something right.

Stepping onstage for the first time this season...


It's finally your time in the spotlight!

...and crushing your choreography like never before.


You're hitting every count, turn, and balance, and basking in the cheers of the audience. You're LIVING.

7 TV Shows That Should Be Turned into Broadway Musicals

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Though Broadway has a rich history of turning classic movies into musicals, it's much less common to see a hit TV show adapted for the stage. But when you do, it can be true musical theater magic, like Spongebob Squarepants: The Broadway Musical or The Addams Family. So, here's the tea from Dance Spirit: the seven TV shows that need to be turned into Broadway musicals, like, ASAP.


"Riverdale"


As evidenced by the AMAZING dancing (courtesy our boyfriend KJ Apa) pictured above, the cast of "Riverdale" has already covered some seriously amazing musicals, like Carrie and Heathers. So, we'd love to see them turn the tables and turn "Riverdale" into Broadway's next greatest high school smash-hit.

"Crazy Ex-Girlfriend"


"Crazy Ex-Girlfriend" is already outfitted with so many incredible songs and dances that it seems like a natural fit for the Great White Way. Plus, we'd give anything to see a show choreographed by the incredible Kathryn Burns—who's won two Emmys for her work on "CXGF," casually.

"Chilling Adventures of Sabrina"


We love it when something a little ~spookier~ hits the stage, and "Chilling Adventures of Sabrina" fits the bill. While the Netflix original might not seem particularly musical at first glance, just check out the cast's incredible cover of the "Phantom of the Opera" classic "Masquerade" from the most recent season. And just in case anyone was asking, we would give anything to see Sophia Anne Caruso play Sabrina in the Broadway adaptation of this show.

"The Marvelous Mrs. Maisel"


"The Marvelous Mrs. Maisel" has won countless Emmy awards as the hottest new comedy T.V. show. But, did you know it was also recently nominated for a World Choreography Award? We could see a musical adaptation of "Maisel" fitting in perfectly with other shows set in the 1950s, like Guys and Dolls, Singin' in the Rain, and American in Paris, all of which have done *pretty* well on Broadway.

"Bunheads"


Sorry, but we're still not over the fact that "Bunheads" was so unfairly cancelled more than six years ago. And therefore, for your consideration, we'd like to propose a "Bunheads" musical. An Amy Sherman Palladino-inspired, ballet-filled, light-hearted musical, potentially featuring more Sutton Foster? We vote yes.

"The Office"


Bears. Beets. Broadway? For everyone that's ever spent 24 straight hours binge-watching "The Office" on Netflix, just imagine getting to watch it live, on stage, with original songs and dances. Plus, it might give rockstar "DWTS" contestant Kate Flannery (aka Meredith) the chance to show off some more of her moves.

"Glee"


We're pretty sure that if you made a Venn diagram of "Glee" fans and Broadway lovers, it would just be a circle. If everyone's favorite musical TV show were made into an actual musical, it would be an instant hit. Can we get started on this, like, yesterday?

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What do you think? Are there any shows we missed? Let us know in the comments!

You Need to Watch This UFC Fighter Dance His Way to the Ring

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Israel Adesanya is a gifted Nigerian-New Zealander mixed martial artist who, on Saturday night, became the Ultimate Fighting Championship's middleweight champion.

But why are we, over here at Dance Spirit, obsessed with Adesanya? Because he's also a really, really great dancer. And on Saturday—after a long battle with UFC officials outside the ring—he was finally allowed to show off his dance skills during a fight entrance.


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The UFC is apparently "notoriously no fun" about fighter entrances, frowning on WWE-style video packages and theatrics. But Adesanya, who actually started out as a dancer and came to fighting relatively late, pushed for months to loosen the rules.

The result was Saturday night's instantly iconic walk-out:



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MMA experts have noted that Adesanya's dance skills work to his advantage in the ring, too: He's a fighter of singular grace and finesse.

"You gotta realize this is the spectacle, this is a big stadium," Adesanya said at Saturday's post-fight press conference. "I have to give them a show and set the tone. And there's no one like me. No one."

Robbie Fairchild Writes a Letter to His Teenage Self

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Former New York City Ballet principal Robert Fairchild has made it to the top of both the ballet and the Broadway worlds—and his career just keeps getting more exciting. Though Fairchild grew up studying jazz and tap in his home state of Utah, he danced with NYCB for nine years before taking his first professional dip in the musical theater world, a 2015 Tony-nominated turn as Jerry Mulligan in An American in Paris. (He reprised the role in the West End and on movie screens around the world.) He then danced in A Chorus Line at the Hollywood Bowl, Oklahoma! in London, and in a 2016 concert staging of Kiss Me, Kate before retiring from NYCB in 2017 to pursue theater, TV, and film full-time. Catch Fairchild as early modern-dance icon Ted Shawn in The Chaperone (streaming now), and as Munkustrap in the CATS movie (pouncing into theaters December 20). —Helen Rolfe


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Trust your instincts, kid. People will be cruel because you're different. But you're supposed to be—no two people are alike. So embrace your individuality and don't try and fit the mold. Learn to love the things that make you different and surround yourself with people who celebrate you. Ask yourself, "What do you want?" instead of asking others, "What would be best for me to desire?" Don't be afraid of the consequences of stepping out and being yourself. Be brave.

A lot of your unhappiness comes from you judging yourself. Throw away your perfectionist ideals but keep your desire for excellence. Your drive and ambition will serve you well; just remember balance. Let the laws of nature guide you more than societal ideology. Think for yourself. Don't be afraid to make mistakes. Patience is difficult, especially when you're waiting on yourself, but know that you don't operate like new technology. You take time. All of the best things in
life take time. Love the journey. Love yourself.

Your love for people can easily turn you into a people pleaser. You care so much that you'll sacrifice your own situation to make others happy. Like you would on an airplane, put your oxygen mask on before helping somebody else. Don't for one second think that's being selfish. You'll be a better asset in every area of
your life and will be able to give freely if you learn to take care of yourself first.

The greatest limitations you've ever had were the ones you put on yourself. No more unnecessary gravity. Fly. Dream big. Be proud. Be love. Be you.

Robbie

"DWTS" Week 4 Recap: Another One Bites the Dust

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Was it just us, or was this week's "Dancing with the Stars" the quick-and-dirty edition? There was no theme, and no opening number. It felt like we were just barreling on towards the second elimination of the season. (Maybe it was a palette cleanser before next week's Disney Night to look forward to, which is bound to be chock full of the glitz and glamour we love so much?)

Luckily, the episode wasn't lacking on the dance front. In case you missed it, we rounded up the highlights.


James Van Der Beek and Emma Slater: Quickstep


We loved seeing James Van Der Beek and his partner Emma Slater in this lighthearted (and light-footed) quickstep. James' graceful movement quality is perfectly suited to the style, and the sunshine-y costumes and song had us smiling through the whole routine. The judges (including guest judge Leah Remini) gave James and Emma 7s across the board, for a score of 28 out of 40.

Hannah Brown and Alan Bersten: Paso Doble


As lovers of the dramatic and glamorous, we're big fans of the paso doble. And Bachelorette Hannah Brown brought all of the drama and glamour we could've asked for in her paso last night. She and partner Alan Bersten delivered a tight, substantive, passionate performances. The judges gave them straight 8s, for a score of 32 out of 40.

Lauren Alaina and Gleb Savchenko: Foxtrot


We couldn't get enough of Lauren Alaina's foxtrot. The country queen looked more comfortable than she has all season—maybe because she got to dance to a song that was totally in her wheelhouse. She and partner Gleb Savchenko delivered a dreamy routine full of wistful, romantic glances that earned them all 8s from the judges, for a total score of 32 out of 40.

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Unfortunately, after last week's brief respite from eliminations, a couple had to be sent home. Karamo Brown and partner Jenna Johnson and Lamar Odom and pro Peta Murgatroyd ended up in jeopardy; ultimately, the judges chose to send Lamar and Peta packing.

What did you think? Was the right couple sent home? And who's going to be eliminated next?

Happy #SpookySeason from Mark Kanemura, Who Is 100% That Witch

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We may be less than two weeks into October, but Mark Kanemura—dancer, Instacelebrity, wig whisperer—has already won #SpookySeason.

How, you ask? Why, with a frightfully delightful Lizzo-meets-Elphaba dance mashup for the ages, of course. (A special thank-you, Mark, for introducing us to the #broomtwerk.)



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The vid bewitched none other than Travis Wall, who, in the comments, pondered the subtleties of its execution and marveled at Kanemura's commitment. (Same, same.)


Should You Minor in Dance? It's a Major Question.

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Dance has always been a huge part of your life. But now that you're about to head to college, you might be wondering: In order to feel fulfilled and successful, do you need to major in dance? The answer, of course, depends on the person. But for some, a dance minor is the best option. We asked a group of experts to answer all your questions about minoring in dance.


How do dance minor programs differ from dance major programs?


Different universities have different approaches to dance minors, which is why it's important to do your research. But frequently, minors allow students more flexibility when it comes to course selection. "Our minor is pretty open, with the majority of the curriculum available for students to pick and choose based on their interests, and only two required courses," says Louis Kavouras, chair of the dance department at the University of Nevada, Las Vegas. On the other hand, dance minors may not have as many performance opportunities as dance majors.

Luc Vanier, director of dance at the University of Utah, recommends visiting the schools you're interested in and seeing if you can attend classes so that you can fully comprehend the type of training you'll have as a dance major versus a dance minor. "Don't just visit the website. Go see the program, and ask questions—especially of current students," Vanier says.

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As a dance minor, will my training be rigorous enough?


Again, this will depend on the school. But since most minor programs have a relatively light course load, dance minors might have to be more proactive than dance majors about maintaining their technique. "I took one to two movement classes each semester to fulfill the dance minor core requirements," says Courtney Ngai, who recently graduated from Arizona State University with a minor in dance. "But prior to college, I had trained pre-professionally for 15+ hours each week."

Ngai found she had to be more disciplined during her limited time in the studio. "If you're aspiring to join a professional dance company, focus on the hours of training you'll need and see if that aligns with the dance minor at the specific college you're looking at attending," she says. If you appreciate the flexibility of the minor but think you'll need more studio time than it requires, you can look into additional dance classes—inside or outside of the dance department.

Could a dance minor prepare me for a professional dance career down the road?


It certainly could. Casey Fenton, an Allegheny College alum who double-majored in neuroscience and psychology and minored in dance, has gone on to dance professionally in NYC and Las Vegas. She attributes much of her success in the industry to her dance minor. "The style of ballroom I learned in my minor classes is becoming increasingly popular in the world of dance, yet it's not taught in most conventional dance studios," she says. "Learning those rhythm, hip, and footwork foundations in college really helped me stand out in my auditions."

But Vanier says it's important to be realistic about your expectations as a dance minor. Though some minors do go on to pursue careers in dance, "they tend to be the exception and not the rule," he says.

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What if I eventually decide I want to major in dance—will I be able to switch over from the minor?


Most colleges and universities are willing to work with students who decide they want to make a change in their major or minor. In dance departments, switching from minor to major might involve an audition. "At the University of Utah, the same requirements apply to a dance minor switching to a dance major as to an incoming freshman who wants to major in dance—although if you've taken classes from some of the dance faculty members, the audition might be waived," Vanier says. Ultimately, a switch would need to be discussed with the faculty at your specific school.

I have a strong academic interest. Should I major in that and minor in dance, or should I double-major?


Yes, double majors are viewed as "experts" in both of their fields of study, which can be an advantage once they begin looking for jobs. But over the years, collegiate dance programs have become increasingly rigorous, making double-majoring more time consuming. A double major might even require a few more semesters to complete than a major and a minor. "A dance minor is a great option for someone who has an academic area they want to pursue but who still wants to hold on to the dancing that they've been doing their whole life," Kavouras says.

A John Wick Spin-Off About a Ballerina-Turned-Assassin Is Happening

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When New York City Ballet soloist Unity Phelan appeared as a ballerina training to become an assassin in John Wick: Chapter 3 – Parabellum earlier this year, it could have easily been a one-off. This particular backstory has become prevalent at the movies over the last few years—take Jennifer Lawrence's character in Red Sparrow and Natasha Romanov, aka Black Widow, of the Marvel Cinematic Universe. Though it's become its own trope, it's also been dealt with in a fairly cursory manner.

But we had an inkling that this might not be the last we heard of the idea in the John Wick franchise—and it seems our suspicions that Parabellum was testing the waters for a female-led, ballet-infused spin-off were correct.


A thin white woman in pointe shoes and a white leotard and skirt ensemble balances en pointe in second position. Her arms are at her side, elbows pulled back, and her head is dropped to look at the floor in front of her. Dark, intricate tattoos are visible across her back, above the edge of the scoop-back leotard. Beyond the stage, the red seats of an opulent theater are empty, save for a figure seated at a table midway in the orchestra. Unity Phelan in "John Wick: Chapter 3 – Parabellum" (Niko Tavernise, courtesy Lionsgate)

According to Deadline, a project set in the same universe, tentatively titled Ballerina, now has a director: Len Wiseman, who got his start with the Underworld series in the early 2000s. The script is being penned by Shay Hatten (who wrote Parabellum), based on a concept optioned by Lionsgate in 2017 that sees a young woman trained as both a ballerina and an assassin seek revenge against the people who killed her family. (For those unaware, that's a trope with which the John Wick franchise is quite familiar.)

While there's no word yet on a potential release window (the fourth installment in the Keanu Reeves–led franchise is due in 2021), the fact that there is already a director involved means that this movie is really happening.

Casting is unknown at this point, though Parabellum did lay the groundwork for Anjelica Huston to reprise her role as The Director—the woman behind the program that turns young ballerinas into femme fatales (à la the Red Room in Marvel lore, which we'll hopefully be seeing more of in next year's Black Widow solo film). Less clear is whether Phelan will be in the running to turn her cameo into a starring role. Hollywood has a history of leaning on dance doubles to stand in for established actresses, but we have to say we love the idea of seeing an actual dancer take the lead. True, it's likely that any dance sequences will be as perfunctory as they usually are in action flicks, but just imagine what that kind of facility could bring to the franchise's already over-the-top fight sequences.

How 20-Year-Old Gianna Reisen Balances Choreographing for NYCB and Dancing With L.A. Dance Project

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It was fall 2016. Gianna Reisen—then 17 and in her final year at the School of American Ballet, New York City Ballet's official training school—had just been made the offer of a lifetime: the chance to choreograph a work for the company's fall gala. She would be the youngest person ever to do so.

Two weeks later, Reisen went from an all-time high to an all-time low: She found out she wouldn't be getting an apprenticeship with NYCB. "I absolutely deflated," she remembers. "Imagine if, after seven years of working towards something, it simply doesn't happen. It's sort of heartbreaking."


But Reisen, now 20, handled the roller-coaster ride with aplomb. And her career has only accelerated since that fall. She's created not just one ballet for NYCB but two: Composer's Holiday, that first commission, which premiered in September 2017, and Judah, which premiered in September 2018. She spent a season at Dresden Semperoper Ballett before joining Benjamin Millepied's trailblazing L.A. Dance Project, and recently created a new work for LADP.

With such a full plate, when does Reisen stop to catch her breath? As it turns out, she doesn't need to: Constantly creating is her oxygen.

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Growing Up SAB


For Reisen, as for so many other dancers, everything started with The Nutcracker. "I was maybe 7 when my mom took me to a local studio's Nutcracker-type show, and I was hooked," she says. She started taking classes at In The Spotlight in Waldwick, NJ, and spent weekends on the comp circuit. "I always preferred jazz over ballet, because I found ballet tedious," Reisen remembers. "But one of my teachers, Lisa Danias, saw my balletic ability and really wanted me to consider SAB." So, at age 11, Reisen auditioned for the prestigious school, not expecting anything. She got in.

Reisen was surprised by the intensity of SAB. "It was a very high-pressure situation, especially for a young person," she says. "There's so much to learn, and it's all in pursuit of a single goal." That goal was getting into NYCB, something Reisen has no problem admitting she wanted. While at the school, Reisen found respite from the pressure by daydreaming about choreographing. "From a very young age, I'd been intrigued by choreography," she says. "I'd heard about the SAB Student Choreography Workshop, but initially I was too young to participate in it, so I passed the time by fantasizing about the music I'd use and what my piece was going to be."

When One Door Closes...


During fall 2015, Reisen finally got her chance to choreograph for the workshop, and was overwhelmed by the creative power she held. "I could choose my music, I could choose my dancers—I could choose everything, and it was so fun," she says. "I had no idea what I was doing, but it felt like something was starting to click." She began to realize that making ballets was fulfilling her in a way that dancing in ballets wasn't. Peter Martins, then ballet master in chief at NYCB, sensed that shift, and asked Reisen to make a piece for the 2016 New York Choreographic Institute—while she was still a student at SAB. "It was unheard of for someone my age to be asked," she says. Creating that piece, Hexapoda, snapped everything into perspective for Reisen. "I realized that choreographing was something I could do forever," she says.

Immediately after the NYCI wrapped up, Reisen experienced the one-two punch of landing her first NYCB commission and missing out on a company contract. "It was a confusing time," Reisen says. "But eventually I discovered that my role with NYCB was meant to be something entirely different."

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Solving the Equation


In her final whirlwind months at SAB, Reisen auditioned for other ballet companies and earned an apprenticeship with Dresden Semperoper Ballett in Dresden, Germany. "I got to Germany and the first thing I did was ask the director if I could start a month and a half late, because I was making a ballet for NYCB," she says. "He just tilted his head in disbelief, and was like, 'What? You're 18, what are you talking about?' "

Almost as quickly as she'd left, Reisen found herself back in NYCB's studios—this time, at the front of the room, with the dancers following her instructions. "Feeling comfortable up there is something I really had to work towards," she says. "You have to verbalize your vision in a way your dancers, and eventually audiences, will understand. That was the hardest part for me to grasp."

Reisen considers the creation of Composer's Holiday a true turning point in her life. "I fell in love with the process of making a ballet," she says. "When choreographing, I think strategically, almost mathematically. 'How can I complete this equation?' " Her answer was to go with what she knew: dancers who were also friends, and music she'd loved for years (Lukas Foss' "Three American Pieces"). NYCB corps member Christina Clark, who's a longtime friend of Reisen's and has danced in both of her ballets for the company, was impressed by Reisen's innate choreographic ability. "Gianna has this rare blend of a clear vision and a desire to collaborate," Clark says. "She'd come into the studio with new concepts to try on, yet was always willing to listen to our feedback or change direction. She has an incredible way of envisioning things that come alive onstage."

The Eureka Effect


After the premiere of Composer's Holiday, Reisen returned to Dresden—and her entire world shifted. "It was literally like I'd been picked up by a pair of tongs and dropped into the middle of the Swan Lake corps," she says. "It was the closest thing to an identity crisis I've ever experienced." Composer's Holiday was also getting lots of good press, which made it that much harder to snap out of the mind-set of a choreographer and into that of a corps member. "I was focused on being a dancer, but deeply missed choreographing and collaborating," Reisen says.

Then, NYCB came knocking again, this time with a commission for the fall 2018 gala. "I knew I had to follow my gut," Reisen says. She left Dresden after one season and headed back to the Big Apple. But her German sojourn was definitely worthwhile: Judah, Reisen's second ballet for NYCB, is informed by the many eye-opening pieces she saw while in Europe, including William Forsythe's Quintett. "I can honestly say that seeing that piece changed my life," she says.

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Putting Down Roots in L.A.


Reisen experienced déjà vu while creating Judah. "At that point, I'd auditioned for L.A. Dance Project and been offered a contract, but I had to ask Benjamin Millepied if I could start a month and a half late because of the commission," she says. Millepied, a former NYCB principal, gave Reisen the green light.

Now that she's dancing with L.A. Dance Project full-time, Reisen couldn't be happier. "I was trying so hard to fit the cookie-cutter ballerina mold," she says, "but here, I feel like I'm having an artistic revelation." Fellow company member Janie Taylor—also a former principal with NYCB, who oversaw the rehearsals for Rising Water, Reisen's piece for LADP that premiered in September—has enjoyed watching Reisen bloom. "She really dove into learning new skills and participating in processes that are more common in the world of contemporary dance rather than ballet," Taylor says. "She's very confident and comfortable in the front of the room while creating, and for someone her age, that's really unusual to see."

These days, Reisen doesn't exclusively subscribe to the label of either dancer or choreographer. She's learned the two go hand in hand. "I work on myself as a dancer and as a choreographer every day," she says. "I'm only 20. I'm in no rush. More opportunities will come. But right now, I'm surrounded by all these inspiring people—I just want to keep inhaling it all."

Fast Facts


Age: 20

Birthday and zodiac sign: February 19, 1999, Pisces

Musical artists currently on repeat: Andrew Bird, Frank Sinatra, Bon Iver, Clairo

Favorite piece to dance: "Right now, it's Kyle Abraham's Chapter Song, which he made on LADP."

Favorite piece to watch: "Either George Balanchine's Serenade or William Forsythe's Quintett."

Top three choreography tips: "Be flexible in rearranging your ideas, really study the music you choose, and remember that sometimes the most beautiful arrangements come from your worst mistakes."

Dream theater to stage a new work: Théâtre de Champs-Elysées in Paris, France

Chloe Exline is Your September Cover Model Search Editors' Choice Winner

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Congratulations to the August Cover Model Search Editors' Choice video winner, Chloe Exline! Catch her solo below, and make sure to enter the Cover Model Search here.


Chloe Exline, "Dulcinea Variation"


"High Strung: Free Dance" Hits Theaters Tomorrow

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It's been over three years since the first High Strung was released, and fans of the dancetastic movie have been itching for more ever since. Thankfully, the film's sequel, High Strung: Free Dance, is set to premiere tomorrow, October 11.


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The new story follows Barlow, a young ballet dancer longing to break into the Broadway and commercial scene. With opposition from those closest to her, however, she knows the road ahead will be difficult. Two-time Dance Spirit cover girl Juliet Doherty plays Barlow in the film.

One of Doherty's favorite aspects of High Strung: Free Dance is the variety of dance genres featured, from classical ballet to jazz to hip hop to musical theater. "I grew up doing a lot of different styles—not only ballet—so it brought me back to my roots, and reminded me why training to be as versatile as you can when you're a young dancer is so important," she says.

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The movie's stylistic diversity is largely thanks to its head choreographer, Tyce Diorio. Along with associate choreographers Myles Thatcher, Phillip Chbeeb, and Nakul Dev Mahajan, he wove multiple styles into High Strung: Free Dance.

"Sometimes in dance films, I feel that the movement and the dance get introduced to a storyline and it doesn't seem organic," Diorio says. "But the theatricality of this film makes total sense."

Both Diorio and Doherty hope that High Strung: Free Dance inspires the next generation of dancers to never stop chasing their dreams. "Of course it's important to get other people's perspectives, but listen to your inner voice and chase your own passions," Doherty says. "If you have a strong feeling about something, try not to get swayed by other people."

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