OBEY STRENGTH GUILD

OBEY STRENGTH TRAINING

Strength & Conditioning, Functional Training, General Fitness

Coach

Dr. David Lauzurique, DPT CSCS

Obey Strength Guild is built on one simple goal: get strong for life.

I’m Dr. Dave, a Doctor of Physical Therapy and Certified Strength & Conditioning Specialist. With over 15 years of experience across bodybuilding, Olympic lifting, powerlifting, CrossFit, and conditioning, I’ve taken everything I’ve learned and built it into one structured program.

This isn’t just about building muscle. It’s about developing real world strength that keeps you moving well, feeling good, and staying independent for years to come.

Every session includes a purposeful warm-up with dynamic movement, mobility, and activation, followed by power and strength work. From there, you can either continue with hypertrophy work or opt into conditioning, your choice, based on your goals. Or, if you have the energy, you can do both the conditioning and accessory work.

Each workout includes clear coaching notes with options to progress, modify, or substitute exercises so you can train at your level while continuing to move forward.

No gimmicks. No trendy influencer nonsense. Just smart, effective strength and conditioning backed by experience in both performance and rehab.

My mission is simple: help you build strength that supports your lifestyle, whether that’s sports, training hard, yard work, or keeping up with your kids.

If you’re ready to stop guessing and start training with purpose, welcome to the Obey Strength Guild.

Equipment needed: Barbell, weight plates, dumbbells, squat rack, bench, resistance bands/cords.

Tailored for Garage Gyms, but can easily be performed in Commercial Gyms

Programming: 4 Strength & Conditioning training days, which can also be arranged to 3 days a week (Approx. 45-60 min) // Each Day has the option to perform Strength & Accessory, or substitute the Accessory for Conditioning Work, or do both. All depends on your goals and energy levels.

$29 / mo

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Functional Strength & Conditioning

Strength training utilizing Upper/Lower, Pish/Pull/Legs, and Full Body Splits, with Conditioning Work utilizing HIITs, Circuits, and Aerobic Cyclical work // 6 Week Strength Cycles + Conditioning Work that repeats after 3 weeks to retest your endurance. The Goal? Improve your functional strength, endurance, heart health, and look/feel strong AF.

Expert Programming

Tailored programming created by a Doctor of Physical Therapy who understands how to work with injuries and common weaknesses and imbalances, while incorporating knowledge in strength and conditioning as Certified Strength & Conditioning Specialist.

No More Guesswork

Leave it to our hands. No more creating random workouts, or trying to remember how much weight you hit last week. Your programming will be provided weekly, and your PRs stored. Just login, get to work, reap the benefits.

We didn't forget Accessory Work.

I ensure we hit all aspects of the body to improve smaller muscle groups that play a major role in the bigger lifts, while shaping and improving your physique.

Communication & Support

With 2-way messaging, you can write to me and send me exercise videos to review, and I'll get back to you within 48 hours.

Features

Access to your coach

With 2-way messaging, you'll have direct access to me for any fitness questions. I respond quickly, in less than 48 hours.

Programming 4 days per week

4 Strength & Conditioning training days (Approx. 60-75 min) // Can Always Opt for Strength & Accessory, Strength & Conditioning, or both.

Exercise Video Guidance

Every exercise includes a video demonstration performed by me. As a Physical Therapist, form is important, and I make sure I replicate that.

The Obey Strength way

We obey and prioritize strength over TikTok trends. With traditional lifts and conditioning work, we boost health and fitness without the gimmicks.

Delivered through TrainHeroic

Programs and messaging are delivered right to the app. I'll challenge you more, understand you better, and keep you going longer, all through my app.

Equipment

Required

Barbell and Plates // Dumbbells // Plyo Box or Steps // Bench // Squat Rack // Resistance Cords

Recommended

One form of Cardio Equipment (E.g., bike, rower, treadmil) // Kettlebells // Mini Loop Bands

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 1 Day 1: Lower Body A

Dynamic Toy Soldiers | OS

2 x 20

Dynamic Quad Stretch | OS

2 x 20

RNT Step Over | OS

2 x 15

Single Leg Glute Bridge | OS

2 x 15

Seated Box Jump | OS

3 x 5

Barbell High Bar Back Squat | OS

3 x 6

Barbell Romanian Deadlift RDL | OS

3 x 6

Circuit

**Perform each exercise for the prescribed reps before moving on to the next exercise with no rest in between. Rest only after the last exercise for the prescribed rest time. Go as heavy as possible while maintaining form and hitting the rep range. Your goal is to find a pace that allows you to continue to work without having to rest for long periods during each movement.** WORKOUT: STANDARD 4 Rounds: - 200m Run - 10 Dumbbell Thrusters (Men 40lbs / Women 30lbs) - Adjust weight as needed. - 50 Mountain Climbers Rest 2 min between Rounds MODIFIED 4 Rounds: - 200m Run - 10 Dumbbell Thrusters (Men 25bs / Women 15lbs) - Adjust weight as needed. - 50 Mountain Climbers Rest 2 min between Rounds ----------------------------------------- Substitutions: - Run: 250m Row or 12 cal Bike/ 100 Jump Rope Singles or 50 Double Unders - Thrusters: Barbell Thruster (Men 115lbs / Women 85Lbs ) / Goblet Squats / Jump Squats - Mountain Climbers: None. Get'em done. ---------------------------------------

Deficit Reverse Lunge | OS

3 x 12

Dumbbell Hamstring Curl | OS

3 x 12

Calf Raises | OS

3 x 15

Dead Bug | OS

2 x 20

Tuesday

Week 1 Day 2: Upper Body A

Shoulder Dislocates | OS

2 x 15

Dynamic IYTA's | OS

2 x 10

Cable External Rotation Uppercut | OS

2 x 10

Cable Shoulder Internal Rotation | OS

2 x 15

Barbell Hang Power Snatch | OS

3 x 3 @ 70 %

Barbell Incline Bench Press | OS

3 x 6

Barbell Row | OS

3 x 6

Circuit

**Perform each exercise for the prescribed reps before moving on to the next exercise with no rest in between. Rest only after the last exercise for the prescribed rest time. Go as heavy as possible while maintaining form and hitting the rep range. Your goal is to find a pace that allows you to continue to work without having to rest for long periods during each movement.** WORKOUT: STANDARD 4 Rounds For Time - 5 Weighted Chin Ups (Men 45lbs, Women 25Lbs) *Adjust The weight as needed* - Push-Ups x25 - 50 Jump Rope Double Unders / 100 Single Unders Rest 1 min between Rounds MODIFIED 4 Rounds For Time - 5 Unweighted Chin-Ups or 10 Banded Pullups - Push-Ups x25 - 100 Jump Rope Singles --------------------------------------- Substitutions: - Pullups: Inverted rows x 12-15 - Push-ups: Push up from knees, or dumbbell floor press x 10 reps - Jump Rope: Jump Rope Singles (100) or Jumping Jacks (50) ---------------------------------------

Flat Dumbbell Chest Fly | OS

3 x 10

Seated Dumbbell Lateral Raise | OS

3 x 10

Skullcrusher | OS

3 x 10

Side Plank | OS

3 x 45

Thursday

Week 1 Day 3: Lower Body B

Dynamic Hip 90-90 | OS

2 x 10

Low Dragon Stretch | OS

2 x 30

Assisted Hip Airplane | OS

2 x 10

Lateral Step Taps | OS

2 x 12

Depth Jump

3 x 3

Barbell Sumo Deadlift | OS

3 x 6

Barbell Reverse Lunge | OS

3 x 6

Circuit

WORKOUT: Every Minute On The Minute **In an EMOM workout, complete the assigned reps within 60 seconds and rest for the remainder of the minute. Start the next set at the top of each new minute and repeat for the duration of the workout. Perform each exercise for the prescribed reps before moving on to the next exercise with no rest in between. Rest only after the last exercise for the remainder of the minute. Go as heavy as possible while maintaining form and hitting the rep range. Your goal is to find a pace that allows you to continue to work without having to rest for long periods during each movement. ** ----- WORKOUT: STANDARD EMOM: Every Minute On the Minute x 12 min Min 1: 25 Kettlebell Swings (Men 53lb / Women 35Lbs) *Adjust Weight As Needed) Min 2: 25 Goblet Squats (Men 53lb / Women 35Lbs) *Adjust Weight As Needed) Min 3: Weighted Lateral Skater Hops x 30 (medicine ball 14-20lb or dumbbell) ..repeat for 12 min MODIFIED EMOM: Every Minute On the Minute x 12 min Min 1: 25 Kettlebell Swings (Men 35lb / Women 24Lbs) *Adjust Weight As Needed) Min 2: 25 Goblet Squats (Men 35lb / Women 24Lbs) *Adjust Weight As Needed) Min 3: Lateral Skater Hops x 20 ..repeat for 12 min --- Substitutions: - Kettlebell Swings: Dumbbell Swings - Goblet Squats: Dumbbell Front Squats - Lateral Skater Hops: Jump Squats

Dumbbell Romanian Deadlift RDL | OS

3 x 10

Single Leg Box Squat | OS

3 x 10

Hanging Leg Raises | OS

3 x 12

Friday

Week 1 Day 4: Upper Body B

Band Pull Aparts | OS

2 x 20

Shoulder Taps | OS

2 x 30

Half kneeling Cable Row + External Rotation +Overhead Press | OS

2 x 10

Single Leg Glute Bridge | OS

2 x 15

Barbell Power Clean | OS

3 x 3 @ 70 %

Chin Up | OS

3 x 6

Flat Barbell Bench Press | OS

3 x 6

Circuit

WORKOUT: 4 Rounds STANDARD 4 Rounds - 50 Double Unders / 100 Single Jump Rope - 10 Alternating Single Arm Dumbbell Snatch (Men 50lb, Women 30lbs) - 20 Yard Single Arm Dumbbell Overhead Carry Walk (Men 50lb, Women 30lbs) Rest 2 min between rounds Make this heavy. * Switch Arm on the walk back *If no space for walking, hold weight overhead for approx. 20 seconds MODIFIED 4 Rounds - 50 Double Unders / 100 Single Jump Rope - 10 Alternating Single Arm Dumbbell Snatch (Men 35lb, Women 20lbs) - 20 Yard Single Arm Dumbbell Overhead Carry Walk (Men 35lb, Women 20lbs) Rest 2 min between rounds Make this heavy. * Switch Arm on the walk back *If no space for walking, hold weight overhead for approx. 20 seconds --- Substitutions: - Jump Rope: Jumping Jacks x 50 / High Knees x 50 / 20 Burpees - DB Snatches: Kettlebell Snatches - Overhead Carry walk: Kettlebell Carry --- Perform each exercise for the prescribed reps before moving on to the next exercise with no rest in between. Rest only after the last exercise for the prescribed rest time. Go as heavy as possible while maintaining form and hitting the rep range. Your goal is to find a pace that allows you to continue to work without having to rest for long periods during each movement.

Dumbbell Single Arm Row | OS

3 x 10

Seated Dumbbell Shoulder Press | OS

3 x 10

Dumbbell Bicep Curl | OS

3 x 10

Hanging Leg Raises | OS

3 x 15

Coach