Bumps | Campus Board

Primary Information for Executing this Exercise


To effectively embark on this exercise routine, there are a few key pieces of essential information you need to know. These primary details will guide you in performing the exercises correctly and maximizing the benefits of your workout.

  • Make sure you warm up your fingers completely before beginning.

    Reminder = Friendly nudge to remember to do the right thing.

  • Train power on a campus rung by doing a long pull then bumping to a higher rung. Great way to condition your lower hand to keep pulling.

    Goal = Each exercise will have a general stated purpose.

  • 1) Select an appropriate rung size for you. If you are new to composing use the Jug Rungs if available.



    2) Determine your start rung at a height where you legs are not touching the ground.



    3) Start matched on the starting rung and reach with your non-dominant hand first to the farthest rung possible then bump the same high hand one more rung.



    4) You want to control the upper rung with a slight bend in the elbow so you can move your lower hand up with control.



    5) Match the highest rung with both hands.



    6) Drop down then compose for 10-30 seconds and repeat the process by leading next with your dominant hand.



    7) Campusing with both hands equals one repetition.

    Directions = Written directions for the exercise.

Essential knowledge to be Effective 

To embark on any exercise routine successfully, it is crucial to have a strong foundation of essential information. This knowledge will ensure that you perform the exercises appropriately to maximize the benefits of your workout. This section will provide you with the necessary depth to best perform this exercise.

  • 1) Make the first pull not as far as you can reach. By not having the upper arm fully extended you will be able to bump again.



    2) Now focus on pushing with the lower hand as you pull down on the upper hand. This will help you generate more upward energy.



    3) If possible you can move up or down in rung size to support micro gains. When you move to larger rungs you are more focused on the muscle groups. If you move to smaller rungs the focus is on the tendon strength.



    4) You might have the physical ability to bump your high hand more than once to reach a high rung.

    Progressions = An exercise might have a series of stages to progress through as you improve in your competency level.

  • Rung Size | Rung size or rung style will help you adjust the intensity level of the routine.

    
- Larger rungs direct the focus to your muscle groups.


    - Smaller rungs direct the focus to your tendons.


    Intensity = Explanation of the desired level of effort for this exercise.

  • Not all boards are the same so determine the starting rung so its easy for you to keep your feet from touching the floor.



    Some boards will have 1/2 rungs to support progress.



    Brushing the rungs is a good habit.



    Rest is your friend on this exercise.

    Tips = An exercise might have suggestions on how best to execute the exercise.

References for this exercise

The references below provide clarity by explaining the key terms in a concise manner.

  • When you campus you start with your non dominant hand because you are fresh. Then compose and campus with your dominant hand next.



    If you are prescribed 2 reps that means you will do the following for 1 set.

    • 
1st Rep of Bumps - Non Dominant Hand

    • 
1st Rep of Bumps - Dominant Hand

    • 
2nd Rep of Bumps - Non Dominant Hand


    • 2nd Rep of Bumps - Dominant Hand

    Set = Definition for what makes a “Set” during this exercise.

  • Work Around: If you want to record your rungs in the Everfit App use the “Weight” metric. It only accepts numbers and decimals. I suggest using double decimals for the dash.

    Example:

    3..5..6.5

    OPTIONAL | Record the rung size, count and Success or Failure.



    Example:

    • 
Med. Rungs 3-5-6.5 Success


    • Med. Rungs 3-5-6.5 Success


    • Med. Rungs 3-5-6.5 Success


    • Med. Rungs 3-5-6.5 Failure



    Explanation: Did the routine on the medium sized rungs. Started matched on the 3rd rung, pulled to the 5th and bumped to 6.5 successfully 3 times and the last pull was a failure.

    Record = What and how to record relevant data to track any changes.

  • Dominant Hand: The hand you sign your name.



    Non Dominant Hand: The less coordinated hand.

    Definitions = Explanation of a term.