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For BOSU Squats, position the ball with dome side down. Grab a weighted ball and establish your balance on top of the BOSU ball.

Raise the weighted ball above your head, with arms extended and spine straight. Without bending into the throw, slam the ball straight down, catch it, and raise the ball above your head. While holding the ball above your head, perform a full squat and return to a standing position, while still holding the ball above your head. That’s one repetition. Now repeat!

Do several reps, using the legs, feet, and core to maintain balance, and trying to maintain an extended bodyline through the torso and arms. Maintain the same line you use when swimming!