Mackenzie Gillen

Hometown:
Unknown
Gym:
Keshequa High School
Gender:
Female
Age:
--
Height:
--
Weight:
--

December 10, 2018

Performed at: Keshequa High School
Workout Name: Q2-W5 - SQUAT BENCHMARK #2
Description: Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.

Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.

Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.
Results: 230 lbs
Performed as RX
Warmup: Stretch/Review Exercises

30% of 1Q 1REP Max X 10
Gradually increase weight and perform 1 rep per set until you reach your max
Cooldown: Log Workout/Gym Time

4 similar workouts

Date Name WorkoutDescription Results
06/05/2019 Q4-W13 Squat Benchmark #4 Max Squat Day

Warm Up with an appropriate weight based on your 2nd quarter max. Work up slowly to try to beat your best lift.

Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.

Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.

Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.		 235 lbs
Performed as RX
03/29/2019 Q3-W9 - Squat Benchmark #3 Max Squat Day

Warm Up with an appropriate weight based on your 2nd quarter max. Work up slowly to try to beat your best lift.

Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.

Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.

Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.		 215 lbs
Performed as RX
12/10/2018 Q2-W5 - SQUAT BENCHMARK #2 Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.

Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.

Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.		 230 lbs
Performed as RX
11/07/2018 Q1-W12 - SQUAT BENCHMARK #1 Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.

Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.

Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.		 215 lbs
Performed as RX