Train With Your Hormones.
Not Against Them.
Stay strong. Skip the burnout.
Ever notice the same workout feels twice as hard the week before your period? That's your luteal phase, and it's not in your head. This week is about strong and steady, not all-out. Three fabric bands keep your glutes working with controlled, low-impact moves that won't wipe you out.
Your luteal phase workout (3 rounds, slow tempo)
Banded glute bridges, 15
Lateral band walks, 10 steps each way
Banded clamshells, 15 per side
✓ 3 resistance levels in one set
✓ Non-roll fabric that stays put
✓ Mesh carry bag included
30 DAYS OF POWER PHASES
A Sync’d Cycle Training Plan
$37
30 days. 20 minutes a day. Every workout is matched to your Menstrual, Follicular, Ovulatory or Luteal phase, so you know when to push and when to back off.
Every day tells you exactly what to do:
A warm-up, a main set and a cool-down
Rounds, reps and rest, so you never have to guess
An effort target out of 10, so hard days are hard and easy days stay easy
A coach cue for the day
Each phase also has its own #DreaApproved gear:
Gliders for Menstrual
Speed Rope for Follicular
Total Body Band Set for Ovulation
Booty Bands for Luteal
The moves in the plan are written for that gear. Don't have it yet? Every day has a bodyweight option, and you can shop the gear at dreawheeler.com/library.
You also get:
A "how to train this plan" guide with a green, yellow and red rule for the days you're running low
A quick reflection for every day, so you start noticing your own patterns
A clean PDF you can open on your phone and follow along
I've coached women for more than a decade, owned gyms, and spent the last two years studying how hormones affect training and recovery. The research on cycle training is still developing, so this plan doesn't promise anything. It gives you a framework. You track how you feel, notice the patterns, and adjust.
Try it for 14 days. If it's not for you, email us for a full refund.
$37. Instant PDF download.
Your period workout, sorted.
Your period isn't a day off. It's a different kind of workout. During your menstrual phase, energy can dip and jumping around sounds terrible, so these gliders let you train core, legs and hips with zero impact. Slow, controlled, and it still counts.
Your menstrual phase workout (3 rounds, easy pace)
Glider reverse lunges, 10 per side
Glider plank knee tucks, 10
Glider hamstring curls, 10
✓ Dual-sided for carpet and hard floors
✓ Zero impact, full-body burn
✓ Small enough to pack anywhere
Most women don’t need to run harder. They need to run smarter.
Most women don’t need to run harder. They need to run smarter, on a plan that actually accounts for their cycle. You already know your energy isn’t the same every day. Some runs feel effortless. Others feel like you’re dragging a weight behind you, same body, same route, completely different effort. That’s not in your head. It’s hormones.
This guide gives you a complete running plan built around all four phases of your cycle, with a beginner, intermediate, and advanced version of every single workout, so there’s never a day you don’t know exactly what to do. Inside this guide, you’ll get:
• 12 complete runs, 3 for every phase of your cycle
• A full beginner, intermediate, and advanced version of each one (36 workouts total)
• A visual breakdown of how your energy actually moves across 28 days
• Simple, phase-by-phase adjustments for hydration, warmups, and pacing
• A quick-reference guide so you always know what to run today Whether you’re training for your first 5K or you’ve been running for years, this guide meets you where you are and grows with you cycle to cycle.
Welcome to The Drea Method.
A collection of raw, old-school, on-demand workouts from my early training days. Less polish, more grit — still incredibly effective.