In my never-ending quest to keep my workouts interesting, effective and efficient, I have begun to incorporate a Bosu ball into both upper and lower body work. Since I have benefitted from the collective wisdom in this forum in the past, I figure I would pass on what I am doing.
I have started doing curls on a Bosu ball.
Balance on the platform with a short pre-weighted curl bar in hands. While maintaining balance, do repetitions slowly and evenly. To make it more interesting, I try to replicate the angulation move with each rep. To most, it would look like I am essentially stepping from side to side, weighting and unweighting legs alternately with each rep. And while the bar is going up and down, and while the lower body is moving slighty from side to side, the upper body (above waist) remains absolutely still. Shoulders remain square. To make it more challenging, really slow it all down. It takes a fair amount of control and concentration to keep it all together, but you can develop a nice rhythm, much like in skiing. And it really emphasizes the separation between a "quiet" (static) upper body and dynamic lower.I do the same technique with individual dumb bells.
I have started doing some shoulder work with dumbells and kettle as well, all on the Bosu, again with the lateral move.
I have not figured out a chest routine yet that could incorporate it.
As for legs, I have started doing squats on the Bosu ball as well. I have been on the sled for too long. While you get good power, there is no core benefit.
I grab a short pre-loaded curl bar, once again. I cross my hands and park the bar up under my collar bone. I am recovering from a torn rot cuff/labral tear and can not tolerate a bar behind my head. And I think the balance is better withthe bar in front as well. And you can easily drop it if need be. So with the bar under the collar bone, do full squat, balancing all the while. If the bar gets too heavy, you can raise up your elbows and that brings the shoulders into it for support.
I have not figure out a side to side element yet. Probably not a good idea anyway, given the weight you are carrying with the squat.
This has created a really nice dynamic change in my workouts. While I have only one dedicated leg day, the upper body sets on the Bosu are like mini leg routines.
If anyone intends to try this, please first get real comfortable on the Bosu without weight. Do dry runs (without weights) to get the rhythm down. Then go for it.