Fred Duncan on Instagram: "Save this workout ⬇️ Stop waiting for the perfect time, the perfect program, or the perfect setup. You can start building speed today with nothing more than a hill and your own bodyweight. Hill Speed Session Hill Sprints: 2x5x20 yards (slow walk back recovery, 2–3 min between sets) Multi-Response Jumps Up Hill: 3 jumps at a time × 2 rounds = 1 set, 3-4 sets total Bounding Up Hill: 2x20–30 yards Split Squat Holds: 2x30–60s each side Prisoner Squats: 2x10–12 (4-count low