Hybrid James Program
2x2 Movement
Too many men are drifting. Spiritually passive. Mentally distracted. Physically inconsistent. The result? Wasted potential– being less than God made them to be. Shallow relationships– unable to form and maintain meaningful bonds and friendships. Lack of clarity on what really matters– aimless in their energy and efforts.
2x2 was built to fight that drift. It’s a daily compass — not a crutch — giving you just enough direction to take action. Each day you get three focused prompts (Mind, Body, Soul) that push you toward strength, discipline, and purpose.
Over time, the small steps add up. You’ll train your body with intention, sharpen your thinking, and anchor your soul in God’s Word. Not through hype or endless scrolling — but through consistent, practical action.
The world doesn’t need more passive men. It needs builders. Cultivators. Disciple-makers. That’s why 2x2 exists.
This is a special 2X2 month long program that is a study through the book of James paired with intentional hybrid training. The body workouts in this program will be conducive to improving your overhead press, deadlift, 30min running test, and 2X2 Benchmark workout Exodus. Complete with daily mind prompts, this 4 week program will help you grow in practical and functional faith and fitness.
A1
Air Squat
2 x 15
A2
Bear Crawl
2 x 10
A3
Cossack Squat
1 x 10
B
Deadlift
3 x 1
C
Front Squat
5 x 3
D
Lateral Lunge
2 x 12
E
Long Arm Crunch
2 x 15
A1
Cobra Push Up
2 x 10
A2
Hollow Hold
2 x 00:30
A3
T-Spine Reach
2 x 5
B
Overhead Press
4 x 3
C1
Bench Press
8, 8, 6, 6
C2
KB swings
4 x 10
D
Close Grip Bench Press
2 x 8
E
Lat Pulldown
4 x 10
F1
Hanging Knee Raise
2 x 0:30
F2
Med Ball Toe Touch
2 x 0:30
F3
Superman
2 x 0:30
A1
Jump Squat
3 x 0:45
A2
Calf Raise
3 x 10
A3
3 Point Bridge
3 x 5
Run
B
Test a 30min time trial. Log the max distance you can run in 30mins.
A1
Body Weight Reverse Lunge
2 x 10
A2
1/2 V Up
2 x 5
A3
Pigeon Stretch
2 x 0:30
B1
Reverse Lunges
5, 5, 3, 3
B2
Lateral Box Jump
4 x 3
C1
Back Extension
3 x 15
C2
Straight Leg Sit Ups
3 x 0:30
C3
Seated Cable Bicep Curl
3 x 15
A1
WORLD'S GREATEST STRETCH
3 x 5
A2
Dead Hang
3 x 0:30
A3
Overhead Squat w/ PVC
3 x 5
Conditioning
B
Exodus
Strength With Endurance - Exodus 14:13-14 2 Rounds for Time: 40 Cal Row 40 Lunges (20ea) 20s/35s -- 2min Rest -- 2 Rounds for Time: 20 Cal Row 20 Alternating DB Snatch 35/50
A1
Push Up ISO
0:40, 0:30, 0:20
A2
Face Down Y Raise Hold
3 x 5
A3
DB Lateral Raise
3 x 10
B
Bench Press
5 x 5
C
Kneeling Landmine Press
2 x 10
D1
Pull-Up
6 x 5
D2
DB Front Raise
3 x 10
E
Chest-Supported DB Row
15, 10
F1
Stability Ball Pike with Knee Tuck
2 x 20
F2
Farmers carry
2 x 1:00
A1
Push-Up
4 x 15
A2
Pull-Up
4 x 10
A3
Squat Jump
4 x 10
Circuit
B
20 min outdoor walk. No matter the weather, leave your house prepared. Set your heart with gratitude regardless of the environment.
Nick Gilmore
Nick Gilmore is a former Division II tennis player and performance coach who has worked with athletes from the collegiate to professional level. Now serving as Fitness Director at T Bar M, he uses fitness as a ministry to help athletes honor God, pursue excellence, and grow in character on and off the field.
Josh Raies
Josh has 6 years of experience in human performance and fitness. From 2021–2024 he served with Dallas Baptist University Baseball, where training the mind, body, and soul was central. He specializes in holistic development that builds strength, resilience, and long-term health.
