Seated hamstring curl
3 sets of 10.
Back program goal: 3 sets of 10 at 100 pounds. Then it becomes the dumbbell RDL.
Used in the knee program, the back program and the knee and back program.
Where should we send it?
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What’s inside the guide
- Hamza’s own health screening. The same 8 questions he asks his clients, before you start.
- Two quick tests. One for your knees, one for your back. 10 minutes, and all you need is a chair.
- Three programs. Knees, back, or both. One session page each, with photos and a video for every exercise.
- The rules. How much to lift, when to go up, and what to do on a bad day. At least 3 times a week: pick any 3 days, with a rest day in between.
- Why nothing has worked yet. Stretching gives you relief. Strength is what holds.
These are Hamza’s clients
No stock photos. No quotes from strangers. He trained every one of them himself, and they told their stories on camera.
“Up and down the stairs, I had to hold both sides… I have less back pain, less knee pain.”Khadija, 51
“He guided me step by step, taught me how to exercise safely, and helped me build my strength and confidence again.”Adiba, 51
“I’m basically pain-free most of the time. I can walk without a limp.”Mike, 72
Khadija and Adiba asked for their faces to be blurred. Every quote is in their own words.
Watch their full storiesFollow along with the videos
Every exercise in the guide, filmed by Hamza. They play on their own, with no sound. Tap a video to pause it.
The rules, in one breath
The gym at least 3 times a week: pick any 3 days, with a rest day in between. Week one is 2 sets of 10. Keep the pain under 4 out of 10. Hit 3 sets of 10, then go up. All the rules: guide pages 20 and 21.
The knee program
Guide pages 23 and 24
Every session, in this order Your main exercise grows with youLeg extension to 3 sets of 10 at 80 pounds, then leg press to 3 sets of 10 at 120 pounds, then bodyweight squats: the finish line. Stopped at the squat in your knee test? Start on leg press.
The back program
Guide pages 25 to 27
Every session, in this order Swaps as you get strongerWhen you hold the squeeze for 90 seconds, with no pain.
When you hit 3 sets of 10 at 100 pounds.
When you hit 20 in a row without stopping.
When you can do the wall hip flexor stretch for 3 rounds of 20 seconds on each leg.
Stretch day, at home on your days offHit 90 seconds? Do the wall hip flexor stretch here instead.
The knee and back program
Guide pages 28 to 30
Gym day, in this order- 1Seated hamstring curl
- 2Leg extension
- 3Back extension
- 4Hip adduction
- 5Calf raises
- 6Lying leg switches
Leg extension to 3 sets of 10 at 80 pounds, then leg press to 3 sets of 10 at 120 pounds, then bodyweight squats.
When you hit 20 in a row without stopping.
On your stretch day, when you hold the squeeze for 90 seconds, with no pain.
Stretch day, at home on your days offGrows with you: it swaps for a harder exercise as you get stronger.
All 15 exercises
Leg extension
3 sets of 10. Build up to 3 sets of 10 at 80 pounds, then switch to leg press.
Stopped at the squat in your knee test? Start on leg press.
Used in the knee program and the knee and back program.
Hip adduction
Legs squeeze in. 3 sets of 10.
Back program: once you can do the wall hip flexor stretch for 3 rounds of 20 seconds on each leg, it becomes dumbbell lunges.
Used in the knee program, the back program and the knee and back program.
Calf raises
3 sets of 10. Body weight first.
Used in the knee program and the knee and back program.
Leg press
Build up to 3 sets of 10 at 120 pounds. Then switch to bodyweight squats.
Comes after leg extension in the knee program and the knee and back program.
Bodyweight squats
3 sets of 10, all the way down, with no pain. That’s the finish line. You’re pain-free.
Comes after leg press in the knee program and the knee and back program.
Tashahhud stretch
Hold the squeeze.
Goal: 90 seconds, with no pain. Then it becomes the wall hip flexor stretch.
Used in the back program, and on the stretch day of the back program and the knee and back program.
Back extension
3 sets of 10, body weight. Build to 3 sets of 20, then add weight.
Used in the back program and the knee and back program.
Lying leg switches
Goal: 20 in a row, 10 on each leg. Then it becomes lying leg raises.
Used in the back program and the knee and back program.
Wall hip flexor stretch
3 rounds of 20 seconds on each leg. Build up from a few seconds.
Takes over from the tashahhud stretch in the back program, and on the knee and back program’s stretch day, once you hold the squeeze for 90 seconds.
Dumbbell Romanian deadlift (RDL)
3 sets of 10, then add weight.
Takes over from the seated hamstring curl in the back program, at 3 sets of 10 with 100 pounds.
Lying leg raises
3 sets of 10.
Takes over from lying leg switches in the back program and the knee and back program, at 20 in a row.
Pigeon stretch
Hold 20 seconds on each side.
Goal: chest all the way down to the knee.
On the stretch day of the back program and the knee and back program.
The Hijrah Method™
Rather not do it alone?
Hamza will do it with you. 90 days, one on one: your assessment on camera, your own program, a check-in call every week, and Hamza on message any day.
45 minutes, free. Hamza takes 5 new clients a month.
