OBEY STRENGTH GUILD

OBEY STRENGTH TRAINING

Strength & Conditioning, Functional Training, General Fitness
Coach
Dr. David Lauzurique, DPT CSCS

Welcome to the Obey Strength Guild, a program built on one simple philosophy: get strong for life.

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

With over 15 years of experience in Bodybuilding, Olympic Lifting, Powerlifting, CrossFit, Conditioning, and more, I’ve taken everything I’ve learned and poured it into this program.

The goal isn’t just to build muscle, it’s to build the kind of strength that keeps you moving, healthy, and independent for years to come.

I'll guide you through a comprehensive warm-up featuring dynamic movements, mobility exercises, and activation drills, followed by targeted power and strength training, capped off with conditioning work. And yes, some muscle-building for aesthetics because we all want to look good naked.

Every workout includes notes on how to progress, modify, or substitute exercises so you can keep moving forward at your level.

No flashy or gimmicky exercises. I'm not your Instagram "influencer" giving you BS exercises. Just authentic strength training and conditioning work.

As both a coach and a movement specialist, my mission is simple: help you build real-world strength that supports your lifestyle, protects your body, and keeps you doing the things you love, like playing sports, doing yard work, and playing with your children.

If you’re ready to stop guessing, start training with purpose, and build strength that lasts a lifetime, join the** Obey Strength Guild** today.

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

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

$35 / mo
Start My 7-Day Free Trial
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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.
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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.
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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.
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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.
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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
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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.
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Programming 5 days per week
4 Strength & Conditioning training days (Approx. 60 min) // 2 optional Cardio Days
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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.
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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.
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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
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Push A + Conditioning

A

Warm-Up | OS

1 x 5:00

B1

Dynamic Quad Stretch | OS

2 x 10 @ 2

B2

Dynamic Scorpions | OS

2 x 10 @ 2

C1

Lateral Band Walks | OS

2 x 40

C2

Shoulder Taps | OS

2 x 20

D

Box Jump | OS

3 x 5

E

Barbell Back Squats | OS

3 x 5

F

Incline Barbell Bench Press | OS

3 x 5

G1

Dumbbell Flat Flye | OS

3 x 10

G2

Lateral Lunge | OS

3 x 10

G3

Dumbbell Skullcrusher | OS

3 x 10

Conditioning

H

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. **

I

Breath work | OS

1 x 3:00

Monday
Aerobic Conditioning

Conditioning

A

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

A

Warm-Up | OS

1 x 5:00

B1

Dynamic Scoops | OS

2 x 10

B2

Dynamic Arm Circles | OS

2 x 60

C1

Shoulder T's | OS

2 x 10

C2

Straight Leg Elevated Hip Extension | OS

2 x 10

D

Barbell Power Clean | OS

3 x 3

E

Barbell Row | OS

3 x 8

F

DB Bulgarian RDL | OS

3 x 8

G1

Dumbbell Bottom Half Pullover | OS

3 x 10

G2

Dumbbell Hammer Curls | OS

3 x 10

Conditioning

H

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.

I

Breath work | OS

1 x 3:00

Wednesday
Aerobic Conditioning

Aerobic Conditioning

A

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

A

Warm-Up | OS

1 x 5:00

B1

Dynamic Quad Stretch | OS

2 x 10

B2

Inchworm OS

2 x 10

C1

Shoulder Swimmers | OS

2 x 10

C2

Lateral Band Walks | OS

2 x 15

D

Barbell Power Snatch | OS

3 x 5

E

Dumbbell Rear Foot Elevated Bulgarian Split Squat | OS

3 x 8

F

Tall Kneeling Landmine Shoulder Press

3 x 10

G1

Heels Elevated Goblet Squat | OS

3 x 15

G2

DB Lateral Raises | OS

3 x 15

Conditioning

H

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.

I

Breath work | OS

1 x 3:00

Friday
Pull B + Conditioning

A

Warm-Up | OS

1 x 5:00

B1

Dynamic IYTA's | OS

2 x 12

B2

Bench T Spine Stretch | OS

2 x 10 @ 2

C1

Good Morning | OS

2 x 10

C2

Shoulder T's | OS

2 x 10

D

Depth Drop to Jump | OS

3 x 5

E

Pull-ups | OS

3 x 5

F

Barbell RDL | OS

3 x 8

G1

Dumbbell/Kettlebell Rows | OS

3 x 10

G2

Dumbbell Hamstring Curl | OS

3 x 10

G3

Dumbbell Hammer Curls | OS

3 x 10

Conditioning

H

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. **

I

Breath work | OS

1 x 3:00

Saturday
Aerobic Conditioning

Aerobic Conditioning

A

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
coach-avatar Dr. David Lauzurique, DPT CSCS

Dr. Dave is a skilled Doctor of Physical Therapy and seasoned strength coach. With over 15 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.

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

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

OBEY STRENGTH GUILD
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OBEY STRENGTH GUILD
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OBEY STRENGTH GUILD
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OBEY STRENGTH GUILD
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