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David Monge

@treehousemovement

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Movement Coach
Strength • Mobility • Skills • Lifelong Play
Welcome to the Treehouse 🌲
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Feeling stiff? Try this 5 min Mobility Routine Improve Thoracic Spine Rotation, Hip mobility, ankle and wrist flexibility, and Shoulder Range of Motion while decreasing aches and pain. Best results come from daily practice. Do this series before your workout or as break from sitting. DM me “MOVE” to set up your free 30 min call and receive professional advice for your fitness goals. #Mobility #calisthenics #workout #fitness #gym #movement #stretches #lowback #hips #shoulders #flexibility #assistedstretching #training #personaltraining by @treehousemovement
Feel the breeze. Whether it’s a hike, workout, or rec game, take advantage of the mood boost that comes from being physically active outdoors! Growing up, I spent a majority of my time outside and loved playing at a treehouse my Dad built us. Movement and nature have been linked for me ever since. Experience it for yourself and see just how good it feels to be active in the natural world 🌎 #Treehousemovement #nature #calisthenics #fitness #walks #mentalhealth #happiness #workout #Mobility #Maine #flexibility #wilderness #stretching #camping #hiking #muscleup #gymnastics by @treehousemovement
When you grow up to become your childhood hero⚡️ Today marks the official launch of Treehouse Movement LLC! A movement coaching company built on curiosity, developing capability, and making movement a lifelong practice. I’m incredibly excited for what’s ahead. Thank you to everyone who’s supported, encouraged, and been a part of this journey. Follow along for new skills, movement inspiration, challenges, and a deeper understanding of what your body can do. Now get out there and MOVE! by @treehousemovement
Mañana! Don’t miss the Latino Power Hour, our high-energy workout celebrating all Latin cultures 🌎 • Free giveaways • Latin fitness party • Unmatched Energy Pull up and sweat with us! 🔥 📍Evolve Fitness ⏰ 11:00 am 🎟️ Link in bio Video Credits: @ricoricardotopete by @treehousemovement
Óraleeeee! Thank you @evolvefitnessphl for hosting us! And thank YOU everyone who celebrated our kick off; you are helping us build our community and we are so grateful. Thank you for showing up, pushing yourself, and encouraging one another along the way. Latino Fitness Collective is just getting started and we cannot wait to see you at our next event! #latinofitness #philladelphia by @treehousemovement
We're back! After our successful Latino Heritage Month workout last year, we've decided to join forces and do it again. Join us to commemorate the launch of Latino Fitness Collective. We will be doing a one-hour workout to the tunes of Bad Bunny. All levels are welcomed. This event is intended to build community and strength beyond our weights lifted. Get ready to sweat, catch a vibe and connect with our community. Sign-ups are live on Eventbrite. Link is in our bio. 🗓 Sunday, March 15 ⏰ 11:00 AM 📍 @evolvefitnessphl We look forward to seeing you! Wepa! - Coach Carmen, David, Matt and Lu #latinofitness #latinofitnesscollective #latinocommunity #badbunnyworkout #philadelphiafitness by @treehousemovement
Your low back doesn’t need another rest day - it needs this routine. These are the exact stretches and exercises that have helped me rehab my low back over the last 10 months. Many of these moves do not require any equipment so give them a try and listen to how your body responds. Huge thanks to @benchamin.dpt for guiding me through this process! If you’re dealing with pain or an injury, he’s your guy. Save this for the next time your back flares up 💪 #lowbackpain #lowback #Mobility #stretching #core by @treehousemovement
If you only have 20-30 min, still get the workout in! Sometimes it’s not about the physical benefits but how moving your body is going to make you feel. Having a low back injury has changed how I train, but I’m still prioritizing movement for all the peace and positivity it brings me mentally. If you’re dealing with pain or a condition that is limiting your movement, set a timer for 10 min and practice moving within your abilities. My bet is you’ll be happier and have more energy and confidence when time is up. #Movement #Meditation #Selfcare #calisthenics #lowback by @treehousemovement
For anyone who hates cardio try out these Medicine Ball circuits 💥 This workout will burn calories, increase endurance, strengthen your core, and train full body power. Challenge yourself to take minimal breaks and watch yourself improve! Warm Up: 2 x 30 sec each • Squat Thruster • Half Kneeling Slam Circuit 1: 3 x 30-60 sec each / Rest 1:30 • Oblique Slam • Toe taps • V- Up or Leg Raise Circuit 2: 3 x 30-60 sec each / Rest 1:30 • Med Ball Burpee • Med Ball Mountain Climber • Russian Twist #medball #calisthenics #workout #core #abs by @treehousemovement
Having balanced and delicious meals for the week doesn’t have to be complicated. I plan meals around 3 elements: a protein, a carb, and a veggie. Make your own favorites or try out this recipe if you’re looking to switch things up. (Measurements are not exact) Recipe 5 Spice Chicken and Sesame Scallion Rice with Sautéed Veggies Ingredients • 10 Bone in Skin on Chicken thighs • 10-12 heads of Baby Bok Choy • 2 bags of Enoki Mushrooms • 10 cloves Garlic • 3 in knob of Ginger(equal amount to garlic) • 2 bunches of Scallions • 4 cups of Jasmine Rice • 3 teaspoons of Sesame Oil • 1/2 cup of Soy Sauce • Avocado oil • 2 teaspoons Salt • 5 Spice to coat all chicken Instructions - Wash rice and cook in method of choice - Season chicken with salt, 5 spice, 3/4 amount of garlic and ginger, and soy sauce. Let marinate for 30 min or overnight for best flavor. - Sauté boy choy and enoki mushrooms separately in avocado oil until tender. - Sauté whites of scallions with 1/4 of garlic and ginger mixture, and sesame oil until softened and add to cooked rice. - Mix well and top rice with chopped greens of scallions. - Cook chicken in oven at 425 for 25-35 min or grill. - Assemble on plate and enjoy. #mealprep #cooking #healthyeating by @treehousemovement
Bruce Lee’s Dragon Flag for abs of steel! Start your training today for one of the toughest core exercises out there by following these progressions. The key to success is training at least 3x per week and mastering each step with controlled reps. Don’t get discouraged—this move takes time, but stay consistent and the results will come 💪 PROGRESSIONS: 1. Reverse Crunches — 3 x 10–20 2. Modified Dragon Flag Negative — 3 x 5–10 (5-second lower) 3. Modified Dragon Flag — 3 x 10 4. Dragon Flag Negative — 3 x 5–10 (5-second lower) 5. Dragon Flag — 3 x 5–10 #DragonFlag #SteelAbs #TrainLikeBruceLee #CoreStrength #SixPack by @treehousemovement
Legen…wait for it...dary! LEGENDARY So grateful I got to make this trip happen. Visiting Luana and connecting with my Italian roots was a dream come true 🙌🏽 Last slide: David meets David by @treehousemovement

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