Our work with elite athletes serves as the proving grounds for our methods. Most people don’t play professional sports. But if our methods help athletes at the highest levels, they can work for anyone.
Yes, air squat is body weight only. Personally, I started with the most painful and stiff area first, then as I fixed that area, I moved on to the next area. For me the mobility progression was thoratic spine, hip flexors, shoulders, then knees while performing ongoing maintenance on all areas.