How to use it

Adapt to your goals
The Mojoh Method is designed and structured to be flexible and can easily be trimmed and modified to suit different individual requirements and abilities.  For example, if you are keen on general fitness, weight loss, toning, cardio, etc., then I recommend that you study and master the full technique, including all lessons and exercises.

• Beginners/Novices
  I recommend that you study and master the full technique, including all lessons and exercises, but use a top-down approach and establish a regular consistent routine of a mix of theory and practice.  Most beginners will struggle with some of the exercises and concepts at first, and if you do, please skip the areas you find too difficult and come back to them later.  Try to achieve something small and new every day.  Try to practice small sequences of exercises repeatedly until you have mastered the techniques and committed them to memory.  Gradually extend your repertoire like a student of karate learns their katas.  In other words you should:
  

     – Train your muscle-brain reactions, so that movements become automatic, meaning you don’t need to think too much about correct technique
  
     – Gain flexibility, train your breathing, improve the content of your training sessions, your stance, gait, sleep and confidence

     – Master the Mojoh Method as if you are practicing meditation – you need an empty, concentrated mind to perform it to perfection

     – Consider the Mojoh Method as an ancient dance ritual or a form of martial arts technique – a combination of physical, mental and spiritual

     – Ultimate perfection requires time, discipline and commitment, but once you start to train you’ll like it more and more (after the initial “beginners slump”)

     – Improve your character and mental discipline

     – Strive for continuous improvement on technique and extend your repertoire

• My own use of the Method
  You will notice that the FUNDAMENTALS section is at the top of the list of 8 sections in the above Overview.  This is because the FUNDAMENTALS apply directly to all other sections and therefore should always be studied and mastered by everyone who uses the Mojoh Method.  So why is LEGS at the bottom?  Because it suits my current training regime.  My training consists of lots of leg exercises performed outside of the gym – cycling, walking, and the occasional swim.  I always try to do these activities first thing in the morning, and before any weights or Pilates exercises.  If you want proof of why this works, then next time you visit a gym, run to it, do your gym exercises, and then try running home again.  It will feel like you are trying to run when you are sick with a bout of flu.

  Another reason is that because I have lived a life of lots of outdoor exercise and sport (particularly when younger and in my teens), I have developed a good strong pair of legs.  So I adjust the 8 Sections to suit. 

• For people with Injuries or Disabilities
  For example, you might be confined to a wheelchair and not have use of your legs – in this case your shoulder training should include many other exercises (e.g. shrugs).  You might need extra work in other muscle groups if you are recovering from giving birth or from a medical operation.  Injuries and weaknesses in the back, shoulders and knees are very common, and therefore you really must adjust the sections, groupings and exercises for your circumstances.  I am happy to help with advice on how best to modify the Mojoh Method to suit these unfortunate circumstances.  I have given coaching to people with bad backs and knees, and a few other medical conditions, so I might already have a pre-prepared routine to match your needs – please reach out here.
  
  
• Exercise Subroutines
  Currently I am skipping the LEGS session, and instead I incorporate a quick and light leg exercise routine at the start of most gym sessions.  I call these subroutines.  Currently I make use of 3 main subroutines:

  1. LEGS:  Perfect for warming up at the start of most gym workouts, preferably following a little cardio (walking, cycling, etc.)

             – Dumbell Steps
             – Dumbell Squats
             – Walking Dumbell Lunges
             – Wall Sits

  Together these exercises warm you up quickly because they engage the largest muscle groups – Gluteus Maximus (Glutes) and Quadriceps (Quads).  Larger muscles do more work and therefore create more heat for your warmup.  You can learn more about the importance of warming up here.

  2. ABS:  

             – Machine Kneelifts
             – Bench Crunches

  For my own current training needs this is enough ABS work, because I am also giving my ABS (and core) a good workout via the PILATES sections.  These 2 exercise only take a few minutes and can be bolted on to the end of absolutely any training session.  They are very safe because the lower back is well supported, and for people with problematic back conditions I recommend to do these instead of other ABS exercises such as sit-ups (push-ups for the American readers).

  3. SHOULDERS:  

             – Seated Dumbell Shoulder Press
             – Standing Dumbell Shoulder Press (with different hand position)
             – Lateral Dumbell Raise
             – Upright Row
             – Dumbell Soldiers
             – Standing High Cable Row

  When combined, these exercises give a quick and thorough shoulder workout which flows smoothly because each exercise uses a set of dumbells and needs no other equipment  I incorporate these into the BACK section, because I believe this is sufficient shoulder training unless you are a serious body builder, or need to specifically target your shoulders for a particular sport or medical reason.