4 Laws to Defy Gravity

by Furer Twins

8 min readMay 11, 2024

The mere thought of not having any control over your body should be enough to make you feel vulnerable and helpless.

“No one wants to be physically weak…”

Unfortunately, with the convenience of technology, we’re more inactive than ever.

Remote work and online gaming are major contributions for the standardization of sedentary living, but it’s gravity that’s the main culprit.

Gravity is what your muscles struggle against by pulling on all of the mass in your body, causing muscle imbalances and slouching (posture) issues.

The meaning “defy gravity” tends to be more of a cultural expression rather than one of physics, but you can regulate the odds by having it work in your favor and this guide explains how with these 4 Laws:

RELEASE — Overactive Muscles

REACTIVATE — Idled Muscles

REALIGN — Imbalanced Muscles

RESTRENGTHEN — Overall Structure

Before you begin…
Understand my twin brother & I established these as “laws” for more than metaphorical reasons.
These 4 laws apply to everyone, whether you’re a novice gym-goer or just starting a weight loss journey.
Stay consistent & follow this guide at least three times a week
Respect each law in order
READ: When Twins Defied Gravity

LAW 1: Release

Fascia is responsible for protecting you from disease, depression + body deterioration, so it’s more than critical to RELEASE your fascia with simple self-massaging tools, such as a foam roller & suspension bands.

Foam Rolling

Considered the most prominent form of self-massage treatment, foam rolling will instantly alleviate tension by effectively targeting and releasing pressure from painful muscle knots (trigger points).

Start by applying light pressure on the foam roller and continue applying more as you get use to it
Treat your body in sections, slowly and specifically rolling each targeted muscle for 1–2 minutes
Hold the trigger points (muscle knots) for 30 seconds — any discomfort or tenderness will gradually ease
To adjust pressure, reduce the amount of body weight you’re putting onto the foam roller

Half-round foam rollers are a great option for beginners.

Stretching

After foam rolling, you’ll move onto a four stretch routine using suspension bands to further enhance mobility, flexibility & overall relief.

I-Y-T-A Stretch

Face away from the suspension bands and begin to walk forward until your arms are extended to the sides of you
Raise your arms overhead (as if making the letter “I”)
Slowly apply resistance by leaning forward
Hold for 20 seconds
Complete this stretch by releasing the remaining 3 motion targets (as if making the letters “YTA”)

Chair Stretch

Face the suspension bands and begin to walk backwards until your arms are extended in front of you
Place your head in-between your extended arms (almost looking down)
Hinge back into your glutes (as if you’re sitting on a chair) making sure both your feet are planted firmly on the ground
Hold for 15 seconds
Complete this stretch by staying hinged and rotating to each side (using only your chest)

One-Legged Chair Stretch

Face the suspension bands and begin to walk backwards until your arms are extended in front of you
Place your head in-between your extended arms (almost looking down)
Lift and place your right foot (ankle) over the top of your left knee
Hinge back into your glutes (as if you’re sitting in a chair)
Hold the stretch 15 seconds, then switch sides

World’s Greatest Stretch

Start in a push-up position (for beginners start on your knees)
Step & plant your right foot to the outside of your right hand
Place your left hand firmly on the ground, inside of your right foot
Then twist toward the right, reaching your right arm up towards the sky
Hold resistance for 15 seconds before switching sides

LAW 2: Reactivate

Now, it’s time to properly REACTIVATE the most neglected part of the body, your posterior chain or often referred as “the powerhouse”. Since we’re always moving forward (literally & figuratively) it only makes sense to why the “backside of your body” is weak and inactive. By using activation tools such as resistance bands & walking bands, this drill is your “alarm clock” to wake up idled muscles.

Band Pull-Apart Activation:

Hold the band slightly wider than shoulder-width apart (palms facing down)
Extend your arms directly in front of you at shoulder height
Keep your upper back & neck straight (not hunched forward) with your shoulders back and chin tucked in
Pull the band apart stretching your arms out to the side of you as wide as possible (avoid leaning over)
Hold for a moment, then return in a slow and controlled movement
You can vary the resistance by spacing your hands closer or further apart
Aim to do 3 sets of 15 repetitions

Reverse Fly Activation

Stand on the middle of the band with both feet, shoulder-width apart
Cross the ends to opposite hands, so the band crosses in front of your legs
Hinge at your hips and bend your knees slightly
Pull the band upward & out, stretching your arms behind you at chest height or higher
Hold for a moment, then return in a slow and controlled movement
Aim to do 3 sets of 15 repetitions

Farmer’s Carries Activation

Choose an appropriate weighted kettlebells (or dumbbells) and hold them at your side with a firm grip
Rotate your shoulders backwards with your palms facing out (as if you’re in position to do an arm curl)
Stay tall by keeping your shoulders retracted, depressed (no shrugging) & core tight
Walk forward at an even pace with your eyes focused straight ahead of you (as if walking in a straight line)
Complete the amount of steps and walk back
Aim to do 3 sets (back & forth) 15 steps each way

Lateral Band Walk Activation

Wrap the band around both your legs, placing it just above your ankles and stand hip-width apart
Keep your chest up, back straight and bend your knees slightly
Take a step to the right with your right foot till your feet are shoulder-width apart.
Take a step to the right with your left foot till your feet are hip-width apart.
Keep taking small steps to the right and then repeat on the left side.
Try to move smoothly without swaying or bouncing
Aim to do 3 sets (back & forth) 15 steps each way

LAW 3: Realign

Along with being contralateral, your body naturally has a strong side and a weak side. Most of the time you can distinguish between the two based on your writing hand. This law is all about performing unilateral (one-sided) exercises to properly REALIGN your muscle imbalances.

Alternating Bent Over Row

Choose an appropriate set of weighted dumbbells (or kettlebells)
Stand with your feet hip-width apart, keeping your shoulders retracted & depressed
Bend your knees slightly and hinge back into your hips (don’t arch through your spine)
Pull one dumbbell up to the side of your chest and
Then control it back down to the starting position and repeat by alternating arms
Aim to do 3 sets of 30 repetitions (15 reps per side)

Standing Split Squat

Choose an appropriate set of weighted kettlebells (or dumbbells) and hold them at your side with a firm grip
Step back with your left foot only and keep your heel up
Begin by lowering yourself down until your left knee is almost touching the ground (don’t let your front knee pass your toes)
Pause, then push & extend yourself back up to the starting position
Complete this exercise by switching stance (step back with your right foot)
Aim to do 3 sets of 15 repetitions per side

Lateral Lunge

Choose an appropriate set of weighted kettlebells (or dumbbells) and hold them at your side with a firm grip
Stand with your feet hip-width apart and take a wide step with your right leg to the side of you (your feet should be flat on the ground, with your toes pointing forward)
Bend your right knee until it’s at 90 degrees and hinge back into your hips (as if you’re trying to sit in a chair with just one side of your body)
Make sure your bent knee is in between your arms then push & extend back up to the starting position
Complete this exercise by switching sides
Aim to do 3 sets of 15 repetitions per side

LAW 4: Restrengthen

Finally, you’ve made it to the starting line and now by moving your body into bilateral (both sides) exercises you can begin to RESTRENGTHEN your entire foundation with precision & efficiency.

Lat Pulldown

Grasp the bar with an overhand wide grip, making sure your fist are facing directly up (the bar should be adjusted at a height that your arms are able to extend and achieve a full range of motion)
Keep your core engaged and feet flat on the floor
Slowly, pull the bar down keeping your upper torso stationary without moving or shifting backwards for momentum
Continue pulling down until your elbows can’t move downwards anymore (approximately level with your chin) and squeeze your shoulder blades together
Slowly, raise the bar up keeping your shoulders “shrugged” down until you’ve fully extended your arms overhead (do not allow your shoulders to elevate)
Aim to do 3 sets of 15 repetitions

Seated Cable Row

Set the appropriate weight for yourself and attach a close-grip bar (v-bar or neutral grip bar) to the seated row machine.
Sit on the bench with your knees slightly bent, positioning yourself to where you have to reach and grab the handle with overstretched arms
Grasp the close grip attachment with your palms facing in and slightly pull the weight enough to sit straight upright with your shoulders back (this is the starting position)
Pull the handle into your lower stomach, squeezing your shoulder blades together and keeping your chest out (do not use momentum by moving your torso backwards with your arms)
Slowly return the handle under tension, remembering to keep your back straight and shoulders retracted until you’ve fully extended your arms forward
Aim to do 3 sets of 15 repetitions

Arms to Sides Squat

Choose an appropriate set of weighted kettlebells (or dumbbells) and hold them at your side with a firm grip
Stand with your feet hip-width apart, shoulders retracted & depressed
Slowly, hinge back and sink into your hips, bending at the knees (as if you’re sitting in a chair)
Focus on keeping your knees behind your toes and chest up (do not lean forward)
Alignment of your ankles, knees, and hips should not shift as you lower yourself into your squat (until your thighs are parallel with the ground)
At the bottom of the movement (still with chest high and core engaged) press through your heels and squeeze your glutes on the way up until you’ve fully extended back to the starting position
Aim to do 3 sets of 15 repetitions

READ: When Twins Defied Gravity