2x2 Base Programming
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.
A1
Wall Sit
2 x 0:30
A2
Straight Leg Raise
2 x 0:30
A3
Rear Foot Elevated Split Squat Drop
2 x 0:30
A4
Leg Swing
2 x 0:30
B1
Power Step-Up
2 x 10
B2
DB Jump Squat
2 x 10
C
Sprint
3 x 0:10
D1
DB Walking Lunge
3 x 6
D2
Rear Foot Elevated SL RDL
3 x 6
E
DB Cyclist Squat
1 x 1:00
F1
Goblet Lateral Lunge
3 x 8
F2
Star Plank
3 x 0:30
F3
Elevated Side Plank Bridge
3 x 8
A
Heroic Warm-up
For Completion
B
Bodyweight Step-Up
1 x 5:00
C1
Reverse Crunch
3 x 10
C2
1/2 V Up
3 x 6
D
Airdyne
5 x 0:45
E
Forward Walking Lunges
5 x 10
F1
Body Saw
2 x 0:30
F2
Flutter Kicks
2 x 0:30
G
Incline Treadmill
1 x 15:00
A
Push Up Position Shoulder Taps
1 x 2:00
B
Face Down Y Raise Hold
1 x 1:30
C1
DB Bicep Curls
1 x 3:00
C2
DB Bent Over Face Pull
1 x 3:00
D
6 Inch Hold
3 x 0:30
E
DB Overhead Press
5 x 10
F
Leg Raise
3 x 10
G1
Bench Dips
3 x 0:10
G2
Incline Close Grip Push Up
3 x 0:20
G3
Regressed Hand Stand
3 x 0:30
H1
Bar Hang
3 x 0:30
H2
Eccentric Pull Up
3 x 3
H3
Hollow Roll to V-Up
3 x 10
A1
Wall Sit
3 x 1:00
A2
Goblet Squat
3 x 15
A3
Deep Squat Breathing
3 x 0:30
B
Bear Plank Walkout
1 x 1:00
C1
Hand Supported Single Leg RDL
12, 10, 8
C2
Lateral Lunge Hold
0:30, 0:20, 0:10
D
Elevated Single Leg Body Weight Calf Raise
2 x 25
E1
Hip Thrust - Bodyweight
2 x 50
E2
Reverse Nordic ISO
2 x 0:30
E3
Bicycle Sit-Ups
2 x 50
F
Skaters
4 x 0:30
A1
DB Farmer's Carry
4 x 0:30
A2
Bear Crawl
4 x 0:30
B
DB Floor to Overhead
4 x 0:20
C
DB Overhead Carry
4 x 0:30
D
Crab Walk
E
Burpee
1 x 30
F1
Decline Plank
3 x 0:30
F2
Double Deadbug
3 x 15
F3
Oblique Mountain Climber
3 x 0:30
F4
1/2 V Up
3 x 10
A
Walk
B
Sit
1 x 5:00
A1
Barbell Bicep Curl
1 x 100
A2
Bear Crawl
1 x 0:30
B
Straight Leg Sit Ups
C
Deadstop 1 Arm DB Row
4 x 6
D
One-Arm DB Bench Press
4 x 6
E1
Weighted Push Up Plank
2 x 0:45
E2
Skull Crushers
2 x 12
F
1/2 V Up
1 x 1:00
G1
One Arm Overhead Hold
1 x 0:30
G2
Side Plank On Hand
1 x 30
G3
One Arm Plank
1 x 0:30
H1
DB Lateral Raise
H2
Cuban Press
H3
Prone Press
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.
When you join a team you’re getting more than programming, you’re joining an online community.
2x2 Base Programming
2x2 Base Programming
2x2 Base Programming
