From a yoga downward dog position raise your right leg up and over your body and flip it over the left side of you body to plant your foot on the ground. As you flip your right hand also comes off the floor and reaches for the ceiling. Further the stretch by pushing pelvis sky-ward. Continue alternating for time.
From a yoga downward dog position bring you head and shoulders towards the floor and think about diving under a fence. Finish the movement in upward dog. From there return to downward dog and repeat for time. Can also be done on the knees.
Balancing on the flat side of the Bosu and holding a weight in each hand, squat to 90 degrees while swinging your arms forward. Return to standing as you do swinging your arms back. The swinging will challenge your core and balance. If too tricky, begin with simple squats.
Bosu Bird Dog
With the flat side of the boss flat on the ground balance on all four on the dome side. Extend you right arm and left leg out. Hold for 2-3 seconds and continue alternating for time working on the smoothness and balance of the move.
Bosu Agility Drill
Keeping flat side on the ground stand to the left of the Bosu with feet together. Quickly take two side steps onto then off the boss ending on the other side. Repeat for time, working on your agility, speed and accuracy.