What is the Prison Industrial Complex? The Prison Industrial Complex, or PIC, is a trend that has developed over recent decades in which the state and federal government turns the managing of some of its prisons over to private corporations.
Tips. 1  There are many bodyweight exercises that you can do, for example: pushups, bodyweight squats, lunges, bridges, planks, or even go out for a short run.  If your hotel room doesn't have a workout facility and you forget to bring a set of dumbbells, you can use bottles of water as an effective substitute.
Exercise this way for 15 to 20 minutes after power and speed workouts. Step 6. Train your muscles to resist different weights during passes. Throw a 2- or 3-pound medicine ball six to eight times to a partner using the same motion you use to pass a football. Use the same knee bend, core turn, upward leg drive and arm motion, finishing with your outward forearm pronation.