Cycle-Synced Exercise Library
Standard fitness routines treat your body like a 24-hour clock. EvaShark aligns your training with your 28-day infradian rhythm. Explore form cues, muscle recruitment, and physiological adaptations across every phase of your cycle.
Menstrual Phase
Low estrogen & progesterone. Pelvic circulation, mobility, gentle restorative walks, and tissue maintenance without CNS burnout.
Follicular Phase
Surging estrogen boosts glycogen storage, pain tolerance, and rapid tissue recovery. Peak window for progressive overload and hypertrophy.
Ovulatory Phase
Estrogen peak and testosterone surge. Highest motor unit recruitment and explosive power. The optimal time for testing personal records (PRs).
Luteal Phase
Progesterone raises resting body temperature and fat oxidation. Controlled steady-state lifts and strength maintenance prevent adrenal fatigue.
Bodyweight Squat
“Imagine sitting back into a chair behind you.”
Goblet Squat (Dumbbell)
“Chest proud, elbows down — push the floor away.”
Sumo Squat (Dumbbell)
“Push your knees out over your pinky toes.”
Bulgarian Split Squat (Dumbbells)
“Front knee tracks over second toe — do not let it cave in.”
Walking Lunges (Dumbbells)
“Take a big enough step so your front shin stays vertical.”
Reverse Lunges (Dumbbells)
“Step back far enough so front knee stays over ankle.”
Lateral Lunges
“Keep tension in the working muscles.”
Glute Bridge
“Keep tension in the working muscles.”
Single-Leg Glute Bridge
“Keep tension in the working muscles.”
Barbell Hip Thrust (Gym)
“Chin tucked, ribs down — squeeze as if cracking a walnut between your glutes.”
Romanian Deadlift (Barbell)
“Send hips to the wall behind you — do NOT round your lower back.”
Single-Leg RDL (Dumbbell)
“Move as one unit — hip and leg like a see-saw.”
Weighted Step-Ups (Gym)
“Drive through the heel — let your glute do the lifting.”
Lateral Step-Ups
“Keep tension in the working muscles.”
Calf Raises
“Keep tension in the working muscles.”
Single-Leg Calf Raises
“Keep tension in the working muscles.”
Curtsy Lunges
“Keep tension in the working muscles.”
Fire Hydrants
“Rotation comes from the hip — not from leaning.”
Donkey Kicks
“Think about pressing your heel up to the ceiling.”
Clamshells
“Keep tension in the working muscles.”
Wall Sit
“Keep tension in the working muscles.”
Jump Squats
“Keep tension in the working muscles.”
Box Jumps (Gym)
“Land soft — think quiet feet, knees bent on landing.”
Leg Press (Gym)
“Keep tension in the working muscles.”
Hamstring Curls (Gym)
“Keep tension in the working muscles.”
Push-Ups (Standard)
“Keep tension in the working muscles.”
Knee Push-Ups
“Keep tension in the working muscles.”
Incline Push-Ups
“Keep tension in the working muscles.”
Dumbbell Chest Press
“Keep tension in the working muscles.”
Overhead Press (Dumbbell)
“Keep tension in the working muscles.”
Arnold Press
“Keep tension in the working muscles.”
Lateral Raises
“Keep tension in the working muscles.”
Front Raises
“Keep tension in the working muscles.”
Tricep Dips
“Keep tension in the working muscles.”
Tricep Kickbacks
“Keep tension in the working muscles.”
Overhead Tricep Extension
“Keep tension in the working muscles.”
Diamond Push-Ups
“Keep tension in the working muscles.”
Pike Push-Ups
“Keep tension in the working muscles.”
Chest Flyes (Dumbbell)
“Keep tension in the working muscles.”
Bench Press (Gym)
“Keep tension in the working muscles.”
Bent-Over Dumbbell Row
“Keep tension in the working muscles.”
Single-Arm Dumbbell Row
“Keep tension in the working muscles.”
Renegade Rows
“Keep tension in the working muscles.”
Bicep Curls (Dumbbell)
“Keep tension in the working muscles.”
Hammer Curls
“Keep tension in the working muscles.”
Reverse Flyes
“Keep tension in the working muscles.”
Face Pulls (Resistance Band)
“Keep tension in the working muscles.”
Lat Pulldown (Gym)
“Keep tension in the working muscles.”
Assisted Pull-Ups (Gym)
“Keep tension in the working muscles.”
Inverted Rows
“Keep tension in the working muscles.”
Superman Pulls
“Keep tension in the working muscles.”
Shrugs
“Keep tension in the working muscles.”
Upright Rows
“Keep tension in the working muscles.”
Cable Rows (Gym)
“Keep tension in the working muscles.”
Concentration Curls
“Keep tension in the working muscles.”
Plank
“Keep tension in the working muscles.”
Side Plank
“Keep tension in the working muscles.”
Dead Bug
“Keep tension in the working muscles.”
Bird Dog
“Keep tension in the working muscles.”
Bicycle Crunches
“Keep tension in the working muscles.”
Russian Twists
“Keep tension in the working muscles.”
Mountain Climbers
“Keep tension in the working muscles.”
Leg Raises
“Keep tension in the working muscles.”
Hollow Body Hold
“Keep tension in the working muscles.”
V-Ups
“Keep tension in the working muscles.”
Plank to Downward Dog
“Keep tension in the working muscles.”
Plank Jacks
“Keep tension in the working muscles.”
Side Plank Dips
“Keep tension in the working muscles.”
Toe Touches
“Keep tension in the working muscles.”
Reverse Crunches
“Keep tension in the working muscles.”
Windshield Wipers
“Keep tension in the working muscles.”
Ab Wheel Rollouts
“Keep tension in the working muscles.”
Pallof Press (Resistance Band)
“Keep tension in the working muscles.”
Bear Crawl
“Keep tension in the working muscles.”
Plank Shoulder Taps
“Keep tension in the working muscles.”
Burpees
“Keep tension in the working muscles.”
High Knees
“Keep tension in the working muscles.”
Butt Kicks
“Keep tension in the working muscles.”
Jumping Jacks
“Keep tension in the working muscles.”
Skater Hops
“Keep tension in the working muscles.”
Tuck Jumps
“Keep tension in the working muscles.”
Inchworms
“Keep tension in the working muscles.”
Squat Jumps
“Keep tension in the working muscles.”
Plank Jacks
“Keep tension in the working muscles.”
Shadow Boxing
“Keep tension in the working muscles.”
Cat-Cow Stretch
“Keep tension in the working muscles.”
Child's Pose
“Keep tension in the working muscles.”
Downward Dog
“Keep tension in the working muscles.”
Pigeon Pose
“Keep tension in the working muscles.”
Seated Spinal Twist
“Keep tension in the working muscles.”
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