Back to the Wall for a Posterior Assault

Monday, December 02 2019

Head back to the wall with Jenni Lynn Patterson LaCour as she demonstrates 10 exercises that are performed with the pool wall and designed to target posterior muscles (back, glutes and core).  The exercises are first shown in deep water and then repeated and adapted in shallow water

The use of the pool wall has become a recurring theme in S’WET by Jenni Lynn Fitness videos with both Jenni Lynn and her husband, Chris LaCour.  “I love using the wall during transitions in class such as water breaks or equipment pick-ups,” says Jenni Lynn.  Instructors can consider using the exercises demonstrated in this video one or two at a time as students make their way to the wall to grab/switch equipment or get a drink of water. 

The 10 exercises are shown dual depth, first performed in deep water and then performed in shallow water with adaptations.  “I learned how to adapt these moves in both depths for shorter and taller participants and to keep class members properly spaced out with enough working room, which always keeps my New Yorkers happy,” says Jenni Lynn.  “Showing both water depths can help instructors understand how the same move can be adapted from deep to shallow and vice versa.”

The 10 wall exercises demonstrated are designed to target posterior muscles with more of an emphasis on extension as opposed to flexion. “As a personal trainer, I love to focus on posterior muscles since those tend to be the weakest on most of our participants, specifically the back, core and gluteus muscles,” says Jenni Lynn.  With the emphasis on rear muscles, many of the exercises are performed with the back to the wall to encourage contact that is made from extension of the hips, spine and shoulders.  “In the video, I try to provide verbal cues to help instructors properly teach the exercises so that participants maintain upright posture and activate their postural muscles to isolate themselves with their back to the wall.” 

For other wall ideas, please check out other Fitmotivation videos that feature wall exercises, including:

S’WET Silver
AquaGym Fitness Workout #2 – Partner Drills
Wicked Wall
Dude Moves
Xtreme Aqua
Deep CardioTone
Boot Camp Flow
S’WET Deep
S’WET Boot Camp

Fitmotivation would like to thank Jenni Lynn Patterson-LaCour for coming to Florida to film 4 more videos and for once again sharing her passion and talents with subscribers.  Check out other Fitmotivation videos featuring Jenni Lynn and the S’WET brand – including, Freestyle Flow, Noodle Rx, Super Circuit 1, Wicked Wall, S’WET Boot Camp, S’WET Deep, S’WET Challenge and Wave Warrior, and S'WET Silver.  Interested in hosting or attending S'WET workshops?  Visit the S'WET website or connect with them on Facebook, Instagram, Youtube and Twitter.


Author: Mark Grevelding is the founder of Fitmotivation. He is also a training specialist and consultant with the Aquatic Exercise Association’s (AEA). Mark has been active in the fitness industry for 22 years as a group fitness instructor, personal trainer, international presenter and a continuing education provider for AEA, AFAA & ACE.