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TEGAN | PILATES & LIFESTYLE

@tegan.moves

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Pilates Instructor & Mentor 🤸🏻‍♀️
Move with me | Flows, Strength & Lifestyle
@coreplus_studios @thecommonshealthclub
📧[email protected]

POSTS STORIES REELS

gym, eat, sun, repeat 🌺 by @tegan.moves

Flowing in paradise 🩵 Playing with layers, adding a little extra load with 1 dumbbell & just letting the movement build. Love to start simple and then continue to build.

1. Lateral extension - 45s

2. Side kneel oblique crunch - 45s

3. Straight leg lift - 45s

4. HOLD lift, just shoulder press - 45s

5. Pushup into ankle tap - 45s

6. 3 legged dog into knee drive - 45s

7. Slow mountain climbers - 45s by @tegan.moves

HEAVY RDLS 🔥

Every time I teach this, everyone is OBSESSED!

Springs: Heavy R / R / RY

The key is keeping tension through the carriage the ENTIRE time 👀

Your back foot presses firmly into the shoulder block, pushing the carriage out a few inches and holding that pressure. As you bring the carriage back in (from the scooter) stop exactly where you started — never fully closing the carriage so you maintain constant tension!

The shapes:
1. RDL
2. Add wide row
3. Wide row + scooter together
4. Hold low — scooter + row only
5. Pulse

Wearing: @leelo.active set & @moveactive socks dc: TEGAN15

#reformerpilates #pilatesinstructor #pilatesflow #pilatesworkout #strength by @tegan.moves

REVERSE LUNGES 🔥

Follow along for this reverse lunge series >> working on a yellow spring here!

Light spring focus, strong arms & a juicy finish 🍑

Wearing: @leelo.active

#reformerpilates #pilatesflow #lowerbodyworkout #reformerworkout #pilatesinstructor

1. Reverse lunge & reach of arms

2. Add cactus arms & reverse scooter

3. Reverse scooter & cactus arms only

4. Hold half way & hinge forward/back

5. Hold half way & pulse by @tegan.moves

REFORMER UPPER BODY FLOW 🤍

Taught this flow last week and was OBSESSED with the smooth transitions from shape to shape! (Y/^Y/B) + optional weight in other hand

Swipe for the breakdown >>

Obsessed with my cutie @moveactive Polka Cabernet socks 🫶🏼
DC: TEGAN15

Fit: @leelo.active

#reformer #reformerworkout #upperbody #pilates #reformerpilates

1. Proposal stance, frontal raise sweep

2. Add bow and arrow, both sides

3. Bow and arrow only

4. Hands to edge of carriage, forward leg sweeps back - tricep push ups

5. Pulse tricep push up by @tegan.moves

CORE x SQUISHY BALL (2) 👀

The last squishy ball series popped off, so here’s another round of core exercises to spice things up 🔥

Swipe across for the shapes & save for your next mat session 🤍

Wearing: @dfyne.official shorts & @nagnata_ crop @moveactive towel - dc:TEGAN15

#matpilates #pilatesflow #coreworkout #pilatesinstructor #pilatescore

1. Roll ball up thighs towards toes, hold & sweep leg down/up, roll back down

2. Figure 8 (slow slow slowwww)

3. Ball between shoulder blades - arch over ball, crunch and float one leg to table top (really cueing to pull ribs to hips)

4. Ball between shoulder blades - hold chest lifted, single/double leg extension

5. Start head down, ball behind table top knee, opposite leg extended long - crunch up and toe tap ball side leg whilst simultaneously floating the other leg to table top (a lot for the BRAIN 😅) by @tegan.moves

4PK > PRONE VOICEOVER 🎙️

Little snippet from this week’s mat class 🤍 Simple but strong layers to challenge the body in all the right ways!

Wearing: @keepthatpump

#matpilates #pilatesflow #pilatesinstructor #pilatescommunity #pilatesmat by @tegan.moves

STANDING SERIES 🌶️

>> for break down of shapes >> (springs are B/Y)
💌 Save this one for your next flow!

Wearing: @leelo.active pants @lskd crop

#PilatesReformer #PilatesWorkout #PilatesInspo #ReformerPilates #PilatesFlow

1. Squat, feet hip distance apart , then keeping the carriage super still as you move up and down

2. Add side skater, away from footbar

3. Add rotation of the chest as you skater out

4. Hold low, skater in/out with chest rotation

5. Hold out and low, rotate chest only by @tegan.moves

TRY THIS TRICEPS VARIATION 👀

A simple shape made to feel so different by changing the set up!

Wearing: @leelo.active
Socks: @moveactive | DC: TEGAN15

#pilatesinstructor #upperbodyworkout #tricepworkout #pilatesinspired #reformerpilates

1. Straight arm tricep sweep (hello foot taps)

2. Add bend/ extension

3. Hold - bend/extend only > static hold to finish by @tegan.moves

I can’t even explain to you how challenging this shape is 🙃

The goal here isn’t to push away from the headrest — it’s to create the lift from the obliques while keeping the movement slow, intentional + controlled.

Foot flexed into the black strap to help support the long line through the side body!

Good luck 👀

@leelo.active - pants
@lskd - crop
@moveactive - socks

#pilates #pilatesreformer #reformerpilates #pilatescore #obliques by @tegan.moves

CORE SERIES — SQUISHY BALL 🎱

The core series that had everyone saying “that was diabolical” so naturally, I had to film & share!
Peek slide 6 of me literally fighting for my life - heavy breathing & the shakes hahaha

Save this one for your next core session & give it a go 👀

#pilates #pilatescore #coreworkout #pilatesinstructor #pilatesflow

1. Crunch + roll ball to glutes

2. Double leg lift/lower

3. Toe reaches

4. Roll-ups

5. Hold half way > Figure 8

6. Double leg extension + squeeze ball (WTF) 🫠 by @tegan.moves

THE BAND 🍑🍑🍑

Took some inspo from a class I loved and made it my own - This one is alllll about slowing it down, finding your focus, moving with control and embracing the shakes!

Save this one for your next class 🫶🏼

#pilates #pilatesinstructor #bandpilates #pilatesworkout #melbournepilates

1. Staggered squat (note set up - band around one ankle, arch of the other foot)

2. Hold low & add single scooter

3. Hold low - scooters only

4. Hold scooter - lift and lower back leg

5. Open wide - wide squat (band around both ankles)

6. Add alternating heel lift at bottom

7. Hold low, double heel lifts into pulses by @tegan.moves