Mano Wellness

Health & Wellness
manowellness.co

08/14/2026

Got guts?

We were so lucky to lead the warm up at the crohnscolitisfoundation_philly 5k in Ocean City, NJ.

Crohn’s has a special place in our heart. Our goal is to impact as many of those suffering as possible through physical activity and healthy eating.

We’re so lucky to be a part of this awesome community.

08/10/2026

Lower straight out of the Mano van

A1. Single-led Box Jumps (not captured)
A2. FWD/BWD Shuffles (not captured)

B1. Sandbag ATG Squats B2. Sandbag Romanian Deadlifts
 C1. Sandbag Walking Lunges
C2. Single-Leg Hamstring Curls (Glute-Ham Glider)
 D1. Ab Rollouts D2. Banded Lateral Steps

Save this for your next leg day.

08/07/2026

Form first, weight second.

Rows are a back exercise that most people turn into an arm exercise.

Your lat runs from your upper arm down along your spine to your pelvis, and it is the largest muscle in your upper body. It only does its job if the elbow drives back toward your hip instead of the hand pulling up toward your chest.

The setup matters as much as the pull. Hinge until your chest faces the ground, keep the spine long, and the movement has somewhere to go.

Pull strength is also the half of training desk workers skip. Everything about sitting rounds you forward, and rows are the counterweight.

DM us to get a session on your block.

08/04/2026

A park and a bunch of weights is everything we need.

Strength training needs load, progression, and someone who knows what to load. Dumbbells, kettlebells, bands, and a sled cover that for almost everyone, and none of it requires a building.

Training on grass and dirt also adds something a flat floor cannot, since your ankles, hips, and core work harder on uneven ground without you thinking about it.

We handle the gear, the programming, and the coaching. You gather 2 to 9 friends or neighbors and walk over.

DM us to get a session on your block.

07/29/2026

Consistency is a logistics problem.

Short sessions win because 30 minutes fits anywhere. Convenient sessions win because a workout you walk to has nothing standing in front of it. And when a coach owns the plan, you stop spending energy on deciding what to do that day.

We bring the session to your street. Gather 2 to 9 neighbors or friends, walk out your door, and train for 30 minutes with a coach who runs the whole thing. Bring your kids along if you want.

Showing up becomes your only decision.

DM us to get one on your block.

07/27/2026

Thirty minutes, right in your office parking lot.

Our onsite sessions fit inside the workday. Employees walk out, train, and walk back to their desk energized. No drive and nothing to make up later.

Want this for your team? Slide into our DMs.

07/24/2026

We bring the gym to your street.

Our mobile fitness sessions run 30 minutes. Quick & efficient so you can get going with your day.

Gather a small group (2-9) of friends / neighbors. Walk out your door. Bring your kids along if you want.

Don’t hesitate to slide in our DMs.

07/09/2026

Lower Functional Strength

A1. Slanted Air Squats A2. Walking Lunges A3. Slanted Jefferson Curls

B. DB Slanted Front Squat w/ Mini Band

C1. Box Jumps C2. DB High Step-Ups

D1. Single-Leg RDLs (Balance Board) D2. Hamstring Curls (Glute-Ham Glider) D3. Roll-Outs (Glute-Ham Glider)

Save this for your next session. Your body does not need a full gym to get a full workout.

06/27/2026

MW x Bringing Hope Home 🏃

We’re so grateful to be a part of the 2026 Sea Isle City Stomps Cancer.

Year ✌️ in the books!

06/24/2026

Full Body Workout for Mobility & Strength

A full body outdoor session that builds strength without leaving you wrecked. This is the kind of training that compounds over time. Mobility and strength together, every movement with a purpose. The goal when you walk away is to feel good, not broken down.

The focus is longevity. Moving well, staying strong, and being able to do this for decades. That means slowing down the eccentric, owning your balance, and never chasing soreness as the metric.

Full Body A: ~45 min
Warm Up
A1. Dead hang: 3 × 30 sec
A2. Scaption with band: 2 × 10

Calisthenics + Motor Control
B1. Chin ups: 3 × AMRAP (3 sec eccentric, full ROM)
B2. Single leg RDL: 3 × 8 each side

C1. Single leg step ups with balance: 3 × 10 each side
C2. Hanging knee tuck: 3 × 10 (controlled, no swinging)

D1. GHD leg curls: 3 × 10
D2. GHD knee tucks: 3 × 10

Strength Finisher
E1. Deficit push ups: 3 × AMRAP (3 sec eccentric)
E2. Split stance row with band: 3 × 10-12 each side

Save this and try it.

Address

Hecktown, PA
08226

Website

http://manowellness.co/

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