Wrapping someone else’s knees might seem easy, but when it comes to being a self-wrapper, that’s another story. Luckily Joe Sullivan’s familiar with being a self-wrapper, so he’ll show you the ropes — and how to better wrap your training partner’s knees.

This leg workout of the day was brief, but let me tell you something: it kicked my ass. You don’t have to be new to Blood Flow Restriction Training for it to do that, let me tell you!

1. Unilateral Leg Curls 2. Cambered Bar Squats with Chains 3. Blood-flow Restriction Leg Extensions and Goblet Squats 4. Cable Pull-Through — click to see the sets, reps, and equipment I used for this leg workout so you can enjoy the same pump.

We’ve got a lot to choose from. This video will help you decide which wraps are right for you.