fix: correct biomechanics and form for 8 library movements

Author: a-baran-orhan

spec/examples/bicycle-crunch.posecode

@@ -12,17 +12,17 @@ posecode exercise "Bicycle crunch"
     cue "Hands by the ears, knees over the hips, shoulders lifted"
 
   step "Right to left" 0.8s ease-in-out:
-    spine: rotate-out 20
-    chest: rotate-out 12
+    spine: rotate-in 20
+    chest: rotate-in 12
     hip_left: flex 110
     knee_left: flex 90
     hip_right: flex 15
     knee_right: flex 5
     cue "Right elbow toward the left knee; the right leg extends long"
 
   step "Left to right" 0.8s ease-in-out:
-    spine: rotate-in 20
-    chest: rotate-in 12
+    spine: rotate-out 20
+    chest: rotate-out 12
     hip_right: flex 110
     knee_right: flex 90
     hip_left: flex 15

spec/examples/crunch.posecode

@@ -2,23 +2,32 @@ posecode exercise "Crunch"
   rig humanoid
   pose start = supine
 
+  step "Set up" 0.5s ease-in-out:
+    hips: flex 45
+    knees: flex 90
+    ankles: dorsiflex 10
+    shoulders: flex 45
+    ground-lock: feet
+
   step "Curl up" 1s ease-out:
     hips: flex 45
     knees: flex 90
+    ankles: dorsiflex 10
+    shoulders: flex 45
     spine: flex 30
     chest: flex 20
-    neck: flex 8
-    shoulders: flex 45
+    neck: flex 15
     ground-lock: feet
     cue "Curl the shoulders off the floor, ribs toward the hips"
 
   step "Lower" 1.2s ease-in:
     hips: flex 45
     knees: flex 90
+    ankles: dorsiflex 10
+    shoulders: flex 45
     spine: flex 0
     chest: flex 0
     neck: flex 0
-    shoulders: flex 0
     ground-lock: feet
     cue "Lower the upper back down with control"
 

spec/examples/forward-lunge.posecode

@@ -10,7 +10,8 @@ posecode exercise "Forward lunge"
     ankle_right: dorsiflex 14
     spine: extend 4
     travel: 0 0.3
-    ground-lock: feet
+    pin: foot_left floor
+    reach: foot_right floor
     cue "Step forward and lower the back knee toward the floor"
 
   step "Drive up" 1.4s ease-out:

spec/examples/mountain-climber.posecode

@@ -5,20 +5,25 @@ posecode exercise "Mountain climber"
   step "Right knee in" 0.5s ease-out:
     hip_right: flex 60
     knee_right: flex 75
-    ground-lock: hands, feet
+    elbows: pronate 80
+    pin: foot_left floor
+    pin: hands floor
     cue "Drive the right knee toward the chest"
 
   step "Switch" 0.5s ease-in-out:
     hip_right: flex 0
     knee_right: flex 0
     hip_left: flex 60
     knee_left: flex 75
-    ground-lock: hands, feet
+    elbows: pronate 80
+    pin: foot_right floor
+    pin: hands floor
     cue "Switch fast: left knee drives in"
 
   step "Out" 0.5s ease-in:
     hip_left: flex 0
     knee_left: flex 0
+    elbows: pronate 80
     ground-lock: hands, feet
     cue "Return to a strong plank"
 

spec/examples/pull-up.posecode

@@ -6,30 +6,46 @@ posecode exercise "Pull-up"
   step "Reach" 0.8s ease-out:
     shoulders: flex 175
     elbows: flex 5
+    elbows: pronate 80
+    fingers: flex 80
     ground-lock: feet
     cue "Reach up and grip the bar"
 
   step "Hang" 0.7s ease-in-out:
     shoulders: flex 175
     elbows: flex 5
+    elbows: pronate 80
+    fingers: flex 80
     pin: hands bar
     cue "Hang from the bar, arms long, shoulders active"
 
   step "Pull up" 1.2s ease-out:
     shoulders: flex 105
     elbows: flex 130
+    elbows: pronate 80
+    fingers: flex 80
+    spine: extend 15
+    chest: extend 10
+    neck: extend 20
     pin: hands bar
     cue "Pull the chest toward the bar, driving the elbows down"
 
   step "Lower" 1.4s ease-in:
     shoulders: flex 175
     elbows: flex 5
+    elbows: pronate 80
+    fingers: flex 80
+    spine: extend 0
+    chest: extend 0
+    neck: extend 0
     pin: hands bar
     cue "Lower under control back to a full hang"
 
   step "Release" 0.8s ease-in:
     shoulders: flex 0
     elbows: flex 0
+    elbows: pronate 0
+    fingers: flex 0
     ground-lock: feet
     cue "Drop off the bar and rest"
 

spec/examples/single-leg-calf-raise.posecode

@@ -4,14 +4,16 @@ posecode exercise "Single-leg calf raise"
 
   step "Rise" 1.1s ease-out:
     ankle_right: plantarflex 40
-    knee_left: flex 90
-    ground-lock: feet
+    knee_left: flex 60
+    hip_left: flex 30
+    pin: foot_right floor
     cue "Balance on the right foot and rise onto the ball of the foot"
 
   step "Lower" 1.3s ease-in:
     ankle_right: plantarflex 0
-    knee_left: flex 90
-    ground-lock: feet
+    knee_left: flex 60
+    hip_left: flex 30
+    pin: foot_right floor
     cue "Lower the right heel slowly under control"
 
   repeat 10

spec/examples/superman.posecode

@@ -3,15 +3,15 @@ posecode exercise "Superman"
   pose start = prone
 
   step "Lift" 1.5s ease-out:
-    shoulders: flex 150
+    shoulders: abduct 130
     spine: extend 20
     chest: extend 15
     neck: extend 25
     hips: extend 18
     cue "Lift the arms, chest, and legs off the floor"
 
   step "Lower" 1.5s ease-in:
-    shoulders: flex 0
+    shoulders: abduct 0
     spine: flex 0
     chest: flex 0
     neck: flex 0

spec/examples/supine-leg-raise.posecode

@@ -5,10 +5,16 @@ posecode exercise "Lying leg raise"
   step "Raise" 1.2s ease-out:
     hips: flex 90
     knees: flex 0
+    shoulders: rotate-in 70
+    elbows: pronate 80
+    reach: hands floor
     cue "Lift the straight legs toward vertical, low back pressed down"
 
   step "Lower" 1.4s ease-in:
     hips: flex 20
+    shoulders: rotate-in 70
+    elbows: pronate 80
+    reach: hands floor
     cue "Lower the legs slowly without arching the back"
 
   repeat 10