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With a rigid back, bend your hips and knees until your body is approximately 45 degrees Y’s –with thumbs pointing behind you raise your straight arms above your head to form a ‘Y’; in theupper position pulse 3 times; repeat 8-12 repetitions T’s –with thumbs pointing behind you raise your straight arms to the sides and form a ‘T’with your body; in the upper position pulse 3 times; repeat 8-12 repetitions W’s –with thumbs pointing behind you, bring your elbows to your body and hands to the sides of your chin; pinch your shoulder blades together and pulse 3 times; repeat 8-12 repetitions (See Appendix A for instructions to the following exercises) Chin-ups/Pull-downs Shoulder Press Squats Push-ups Sit-ups Bicep Curls Triceps Dips
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Appendix GNEW BOXER HANDOUTS
Sample HandoutHello New Boxer, Welcome to ABC Boxing, where we are dedicated to teaching our neighborhood youth valuable life skills through boxing, so they can grow into the responsible leaders of tomorrow, by being positive community contributors today. Our members fall into four categories 1)Recreational: Boxing for fitness 2)Amateur: Boxing for sport; entry to elite/Olympic level 3)Professional: Prizefighting for experienced boxers who want to get paid to box 4)Volunteer: assist with gym duties and team support As a member of the ABC Boxing Team, you have the opportunity to belong to a strong, united community that not only trains hard and has fun together. Occasionally we plan field trips, special events, fight nights, end of season bar-b-q’s,and annual awards parties to celebrate our accomplishments. As an athlete on the competitive amateur team you will travel to compete against other teams in a variety of locations in our region and across the nation. Some of your former and present teammates have gone on to win the Golden Gloves, the National Police Athletic League (PAL), USA Boxing tournaments, and represented the ABC Boxing Club in a positive and enthusiastic manner. Even the XYZ Middleweight Champion, John “Pretty Boy” Smith,had his beginnings with the ABC Boxing Club, winning his amateur national championship under the tutelage of Coach Paul Shenanigan, our head trainer. Here’sa few words from Pretty Boy Smith, “TheABC Boxing Club was crucial to me becoming the responsible young man I am today. Now, as a professional fighter, and world champion, I am one person responsible to provide for my fight team, and my family. I am thankful that when I was young I made the decision to leave the streets and stay in the sanctuary of the ABC Boxing Club. Here I learned discipline, sportsmanship, and how to act as a confident grown adult. With the guidance from my mentors I was able to take these tools, finish high school, and go on to graduate college. I choose professional boxing because I love it, and not because I have to.
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