Obey Strength Guild

OBEY STRENGTH TRAINING

Strength & Conditioning, Functional Training, General Fitness

Coach

Dr. David Lauzurique, DPT CSCS

Welcome to Obey Strength & Conditioning, where training meets transformation, perfect for those training at garage gyms or commercial gyms without the use of machines.

I'm Dr. Dave, your coach, merging my expertise as a Doctor of Physical Therapy and Certified Strength & Conditioning Specialist.

With 14 years of refining, drawing from Functional Strength, BodyBuilding, CrossFit, Powerlifting and more, this plan is tailored for YOU—the everyday hero chasing excellence and pursuing functional strength.

I'll guide you through acomprehensive warm-up featuring dynamic movements, mobility exercises, and activation drills, followed by targeted power and strength training, capped off with conditioning work. Strengthening joints, fortifying muscles, nurturing the heart.

No gimmicks, no flashy distractions—just authentic strength training and conditioning, accessible to all.

Let's conquer challenges together. Let's Obey Strength.

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

Programming: 4 Strength & Conditioning training days (Approx. 60-75min) // 2-3 optional Cardio Days

$29 / mo

Start My 7-Day Free Trial

Functional Strength & Conditioning

Strength training utilizing Upper/Lower, PPL, 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 24 hours. I like dropping some motivation too.

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 24 hours.

Programming 5 days per week

4 Strength & Conditioning training days (Approx. 60-75min) // 2 optional Cardio Days

Exercise Video Guidance

Every exercise includes a video demonstration performed by myself. 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 + Loop Bands

Recommended

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

Sample Week

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

Sunday

Push A + Conditioning

Warm-Up | OS

1 x 5:00

Dynamic Quad Stretch | OS

2 x 10 @ 2

Dynamic Scorpions | OS

2 x 10 @ 2

Lateral Band Walks | OS

2 x 40

Shoulder Taps | OS

2 x 20

Box Jump | OS

3 x 5

Barbell Back Squats | OS

3 x 5

Incline Barbell Bench Press | OS

3 x 5

Dumbbell Flat Flye | OS

3 x 10

Lateral Lunge | OS

3 x 10

Dumbbell Skullcrusher | OS

3 x 10

Conditioning

4 Rounds for time - Jump Rope x 100 (50 Double Unders for advanced) (No Jump rope? Perform Jumping Jacks) - Goblet Squats x 15 - Push Ups x 25 Rest 1-2 min between rounds **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. **

Breath work | OS

1 x 3:00

Monday

Aerobic Conditioning

Conditioning

Aerobic Conditioning

Aerobic Conditioning. -Dedicate 30-60 minutes for your heart health. -If you're an advanced athlete, you can perform 60+ minutes -This can be jogging, walking, cycling, rowing, etc.

Tuesday

Pull A + Conditioning

Warm-Up | OS

1 x 5:00

Dynamic Scoops | OS

2 x 10

Dynamic Arm Circles | OS

2 x 60

Shoulder T's | OS

2 x 10

Straight Leg Elevated Hip Extension | OS

2 x 10

Barbell Power Clean | OS

3 x 3

Barbell Row | OS

3 x 8

DB Bulgarian RDL | OS

3 x 8

Dumbbell Bottom Half Pullover | OS

3 x 10

Dumbbell Hammer Curls | OS

3 x 10

Conditioning

4 Rounds - 200m Run - 10 DB/KB Cleans - 20 Butterfly Sit-Ups Rest 60-90 seconds 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. Rest 60-90 seconds before starting the next rounds.

Breath work | OS

1 x 3:00

Wednesday

Aerobic Conditioning

Aerobic Conditioning. -Dedicate 30-60 minutes for your heart health. -If you're an advanced athlete, you can perform 60+ minutes -This can be jogging, walking, cycling, rowing, etc.

Thursday

Push B + Conditioning

Warm-Up | OS

1 x 5:00

Dynamic Quad Stretch | OS

2 x 10

Inchworm OS

2 x 10

Shoulder Swimmers | OS

2 x 10

Lateral Band Walks | OS

2 x 15

Barbell Power Snatch | OS

3 x 5

Dumbbell Rear Foot Elevated Bulgarian Split Squat | OS

3 x 8

Tall Kneeling Landmine Shoulder Press

3 x 10

Heels Elevated Goblet Squat | OS

3 x 15

DB Lateral Raises | OS

3 x 15

Conditioning

5 Rounds - Pull-ups x 5 - DB Bench Press x 10 - DB OH + Farmer's Carry x 25 yards forward and back (or approx. 20 seconds walk forward, 20 second walk back) * Switch arms when walking back *Rest 1 min between Rounds. *If you have a weight vest, wear it. *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.

Breath work | OS

1 x 3:00

Friday

Pull B + Conditioning

Warm-Up | OS

1 x 5:00

Dynamic IYTA's | OS

2 x 12

Bench T Spine Stretch | OS

2 x 10 @ 2

Good Morning | OS

2 x 10

Shoulder T's | OS

2 x 10

Depth Drop to Jump | OS

3 x 5

Pull-ups | OS

3 x 5

Barbell RDL | OS

3 x 8

Dumbbell/Kettlebell Rows | OS

3 x 10

Dumbbell Hamstring Curl | OS

3 x 10

Dumbbell Hammer Curls | OS

3 x 10

Conditioning

4 Rounds - Dumbbell Thruster x 10 - Double DB OH Carry x 25 yards (or approx 20-sec walk, 20-second walk back) - Double Unders x 50 (or 100 Jump Rope Singles) Rest 1-2 min between rounds *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. **

Breath work | OS

1 x 3:00

Saturday

Aerobic Conditioning

Aerobic Conditioning. -Dedicate 30-60 minutes for your heart health. -If you're an advanced athlete, you can perform 60+ minutes -This can be jogging, walking, cycling, rowing, etc.

Coach

More from OBEY STRENGTH TRAINING

Dr. David Lauzurique, DPT CSCS

Dr. Dave is a skilled Doctor of Physical Therapy and seasoned strength coach. With over 14 years of expertise in diverse training methods including bodybuilding, powerlifting, Olympic lifting, and more, he cultivates functional strength and conditioning. Dr. Dave's fusion of clinical knowledge and coaching finesse equips individuals to tackle life's hurdles with resilience and robustness.

Ready to join the team?

You're just one click away from making a lifestyle change.

Start My 7-Day Free Trial

FAQs

How many workouts are programmed each week?

Four Strength & Conditioning Days // Three optional Aerobic Conditioning Days

How long are the workouts?

Approx. 60-75min, or 45-60 min for condensed version.

Is this 1-on-1 training or physical therapy?

This is NOT physical therapy or 1-on-1 training. If you're interested in 1-on-1 training or to rehab a nagging injury, consider joining my 1-on-1 Virtual training on my website obeystrength.com

Who is this programming for?

Anyone looking to improve their overall functional strength and conditioning to help them become stronger for life.

What if I don't have all the required equipment?

All of the exercises can be modified to ensure you get proper training. For example, if you lack barbells, you can perform barbell exercises (e.g., barbell bench press or back squats) with using dumbbells instead (E.g., dumbbell bench press, Dumbbell squats).

What if I have questions about my form?

The great thing is that you can always upload and send me a video of you performing an exercise and I will review it within 24 hours using my experience as a physical therapist and strength coach to catch faults needed to be corrected.

What if I have questions about the workout?

I'll always be available via 2-way chat. I can respond to your messages within 24 hours.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Obey Strength Guild

Obey Strength Guild

Obey Strength Guild

Customer Reviews

Overall Rating

Obey Strength Guild

Start My 7-Day Free Trial