Leg Workout

Bosu Ball

By utilizing a bosu ball you will add another degree of difficulty by making the balance a significant portion of the workout.  I would suggest you do this on an endurance lifting day so that you can keep the weights light.  The high repetitions and the extensions and curls to fatigue the quadriceps and hamstrings to start the workout will increase the stress the auxillary muscles signifcantly.  Three sets of 15-25 should be your starting point.  If you are advanced you can lift heavier but I would only suggest that if you have had significant instruction.   As always you will want to reach muscle failure on your last set. 

Leg Extension

Leg Curls

Bosu Ball Lunges Step-Back (step off the ball)

Bosu Ball Lunges Step Forward (step onto the ball)

Bosu Ball Single Leg Squats

Bosu Ball Feet Together Squats (Bottom Half, Top Half, Full, Ball Side Up)

Bosu Ball Squats (Bottom Half, Top Half, Full, Ball Side Down)

If you have any questions please call Todd at (303) 870-6206 or email todd@peakspeedandstrength.com