From 61117d38efb07691699d00bf00751c8e499b41e7 Mon Sep 17 00:00:00 2001 From: a-baran-orhan Date: Fri, 10 Jul 2026 23:23:12 +0300 Subject: [PATCH 1/3] fix: adjust posecode examples for correct biomechanical form --- spec/examples/cobra.posecode | 8 ++++---- spec/examples/deadlift.posecode | 4 ++++ spec/examples/plank-hold.posecode | 15 +++++++++------ 3 files changed, 17 insertions(+), 10 deletions(-) diff --git a/spec/examples/cobra.posecode b/spec/examples/cobra.posecode index 0e17638..7d84200 100644 --- a/spec/examples/cobra.posecode +++ b/spec/examples/cobra.posecode @@ -3,11 +3,11 @@ posecode stretch "Cobra" pose start = prone step "Lift" 2.5s ease-in-out: - spine: extend 30 + spine: extend 25 chest: extend 15 - neck: extend 25 - shoulders: flex 50 - elbows: flex 25 + neck: extend 20 + shoulders: flex 110 + elbows: flex 40 reach: hands floor cue "Press the palms into the floor and lift the chest, shoulders rolling back" diff --git a/spec/examples/deadlift.posecode b/spec/examples/deadlift.posecode index 66cd371..011cde5 100644 --- a/spec/examples/deadlift.posecode +++ b/spec/examples/deadlift.posecode @@ -5,7 +5,9 @@ posecode exercise "Deadlift" step "Lower" 1.8s ease-in-out: pelvis: hinge 75 knees: flex 25 + ankles: plantarflex 25 shoulders: flex 70 + elbows: pronate 80 neck: extend 12 ground-lock: feet cue "Push the hips back and hinge with a flat back: let the arms hang to the bar" @@ -13,7 +15,9 @@ posecode exercise "Deadlift" step "Lift" 1.4s ease-out: pelvis: hinge 0 knees: flex 0 + ankles: plantarflex 0 shoulders: flex 0 + elbows: pronate 0 neck: extend 0 ground-lock: feet cue "Drive the hips forward to stand tall, bar close to the body" diff --git a/spec/examples/plank-hold.posecode b/spec/examples/plank-hold.posecode index 715d399..ed9d62f 100644 --- a/spec/examples/plank-hold.posecode +++ b/spec/examples/plank-hold.posecode @@ -2,15 +2,18 @@ posecode posture "Plank hold" rig humanoid pose start = plank - step "Brace" 3s ease-in-out: - spine: hold neutral - hips: hold neutral + step "Brace" 0.5s ease-in-out: + shoulders: flex 90 + elbows: flex 90 + elbows: pronate 80 ground-lock: hands, feet - cue "Brace the core: one straight line from head to heels" + cue "Lower onto the forearms, elbows directly under the shoulders" step "Hold" 3s linear: - spine: hold neutral + shoulders: flex 90 + elbows: flex 90 + elbows: pronate 80 ground-lock: hands, feet - cue "Keep breathing, ribs down, glutes engaged" + cue "Brace the core: one straight line from head to heels" repeat 3 From 8ef2b17a66be8cfeb0d6a5c94f0dd5f788663dce Mon Sep 17 00:00:00 2001 From: a-baran-orhan Date: Sat, 11 Jul 2026 00:03:53 +0300 Subject: [PATCH 2/3] fix: correct biomechanics and form for 8 library movements --- spec/examples/bicycle-crunch.posecode | 8 ++++---- spec/examples/crunch.posecode | 15 ++++++++++++--- spec/examples/forward-lunge.posecode | 3 ++- spec/examples/mountain-climber.posecode | 9 +++++++-- spec/examples/pull-up.posecode | 16 ++++++++++++++++ spec/examples/single-leg-calf-raise.posecode | 10 ++++++---- spec/examples/superman.posecode | 4 ++-- spec/examples/supine-leg-raise.posecode | 6 ++++++ 8 files changed, 55 insertions(+), 16 deletions(-) diff --git a/spec/examples/bicycle-crunch.posecode b/spec/examples/bicycle-crunch.posecode index 3ef6bca..9ad361e 100644 --- a/spec/examples/bicycle-crunch.posecode +++ b/spec/examples/bicycle-crunch.posecode @@ -12,8 +12,8 @@ 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 @@ -21,8 +21,8 @@ posecode exercise "Bicycle crunch" 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 diff --git a/spec/examples/crunch.posecode b/spec/examples/crunch.posecode index 5170d52..fd825f4 100644 --- a/spec/examples/crunch.posecode +++ b/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" diff --git a/spec/examples/forward-lunge.posecode b/spec/examples/forward-lunge.posecode index 5259ba4..ae384b7 100644 --- a/spec/examples/forward-lunge.posecode +++ b/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: diff --git a/spec/examples/mountain-climber.posecode b/spec/examples/mountain-climber.posecode index 902ece4..7d760ff 100644 --- a/spec/examples/mountain-climber.posecode +++ b/spec/examples/mountain-climber.posecode @@ -5,7 +5,9 @@ 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: @@ -13,12 +15,15 @@ posecode exercise "Mountain climber" 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" diff --git a/spec/examples/pull-up.posecode b/spec/examples/pull-up.posecode index a1e4d9f..a1af4d5 100644 --- a/spec/examples/pull-up.posecode +++ b/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" diff --git a/spec/examples/single-leg-calf-raise.posecode b/spec/examples/single-leg-calf-raise.posecode index e48fce0..dcf1c3b 100644 --- a/spec/examples/single-leg-calf-raise.posecode +++ b/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 diff --git a/spec/examples/superman.posecode b/spec/examples/superman.posecode index ba8ca30..834ab25 100644 --- a/spec/examples/superman.posecode +++ b/spec/examples/superman.posecode @@ -3,7 +3,7 @@ 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 @@ -11,7 +11,7 @@ posecode exercise "Superman" 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 diff --git a/spec/examples/supine-leg-raise.posecode b/spec/examples/supine-leg-raise.posecode index 660a5b1..b5a3083 100644 --- a/spec/examples/supine-leg-raise.posecode +++ b/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 From bf4048e1752e8d874cf60fc8f83f2418932084d9 Mon Sep 17 00:00:00 2001 From: a-baran-orhan Date: Sat, 11 Jul 2026 00:10:27 +0300 Subject: [PATCH 3/3] fix: complete biomechanical audit and corrections for 39 library movements --- spec/examples/bent-over-row.posecode | 6 ++++++ spec/examples/box-squat.posecode | 4 ++-- spec/examples/box-step-taps.posecode | 8 ++++++++ spec/examples/box-step.posecode | 8 ++++++-- spec/examples/chair-pose.posecode | 4 ++-- spec/examples/chair-sit-to-stand.posecode | 4 ++-- spec/examples/chasse.posecode | 10 ++++++++-- spec/examples/cobra.posecode | 2 ++ spec/examples/crunch.posecode | 6 +++--- spec/examples/dance-phrase.posecode | 2 +- spec/examples/dead-hang.posecode | 6 ++++++ spec/examples/deadlift.posecode | 2 +- spec/examples/demi-plie.posecode | 4 ++-- spec/examples/forward-fold.posecode | 2 ++ spec/examples/forward-lunge.posecode | 4 ++-- spec/examples/front-kick.posecode | 4 ++++ spec/examples/glute-bridge.posecode | 7 +++++++ spec/examples/good-morning.posecode | 6 ++++-- spec/examples/grapevine.posecode | 11 ++++++++--- spec/examples/hanging-knee-raise.posecode | 10 ++++++++++ spec/examples/high-knee-march.posecode | 3 +++ spec/examples/hip-abduction.posecode | 2 ++ spec/examples/hip-flexion-demo.posecode | 2 ++ spec/examples/horse-stance.posecode | 4 ++-- spec/examples/jab-cross.posecode | 12 ++++++++++++ spec/examples/knee-flexion-demo.posecode | 2 ++ spec/examples/pirouette.posecode | 16 +++++++++++----- spec/examples/quarter-turns.posecode | 4 ++++ spec/examples/spinal-twist.posecode | 2 ++ spec/examples/squat.posecode | 4 ++-- spec/examples/standing-hamstring-curl.posecode | 4 ++-- spec/examples/standing-quad-stretch.posecode | 4 ++-- spec/examples/step-up.posecode | 4 ++++ spec/examples/tendu.posecode | 2 ++ spec/examples/touch-toes.posecode | 2 ++ spec/examples/triceps-dips.posecode | 10 ++++++++++ spec/examples/walk-cycle.posecode | 6 +++--- spec/examples/wall-sit.posecode | 4 ++-- spec/examples/waltz-box.posecode | 4 ++-- 39 files changed, 157 insertions(+), 44 deletions(-) diff --git a/spec/examples/bent-over-row.posecode b/spec/examples/bent-over-row.posecode index 773d1b3..519c052 100644 --- a/spec/examples/bent-over-row.posecode +++ b/spec/examples/bent-over-row.posecode @@ -5,8 +5,10 @@ posecode exercise "Bent-over row" step "Set the hinge" 1.6s ease-in-out: pelvis: hinge 70 knees: flex 20 + ankles: plantarflex 20 shoulders: flex 65 elbows: flex 10 + elbows: pronate 80 neck: extend 12 ground-lock: feet cue "Hinge to a flat back, let the arms hang straight down" @@ -14,20 +16,24 @@ posecode exercise "Bent-over row" step "Row" 0.9s ease-out: shoulders: extend 10 elbows: flex 95 + elbows: pronate 80 ground-lock: feet cue "Drive the elbows up past the ribs, squeeze the shoulder blades" step "Lower" 1s ease-in: shoulders: flex 65 elbows: flex 10 + elbows: pronate 80 ground-lock: feet cue "Lower the bar under control, keep the back flat" step "Stand" 1s ease-out: pelvis: hinge 0 knees: flex 0 + ankles: plantarflex 0 shoulders: flex 0 elbows: flex 0 + elbows: pronate 0 neck: extend 0 ground-lock: feet cue "Stand up tall between sets" diff --git a/spec/examples/box-squat.posecode b/spec/examples/box-squat.posecode index 3d6568e..4179589 100644 --- a/spec/examples/box-squat.posecode +++ b/spec/examples/box-squat.posecode @@ -6,7 +6,7 @@ posecode exercise "Box squat" step "Sit back" 1.6s ease-in-out: hips: flex 85 knees: flex 90 - ankles: dorsiflex 12 + ankles: plantarflex 50 pelvis: hinge 20 spine: flex 0 shoulders: flex 70 @@ -16,7 +16,7 @@ posecode exercise "Box squat" step "Stand" 1.4s ease-out: hips: flex 0 knees: flex 0 - ankles: dorsiflex 0 + ankles: plantarflex 0 pelvis: hinge 0 spine: flex 0 shoulders: flex 0 diff --git a/spec/examples/box-step-taps.posecode b/spec/examples/box-step-taps.posecode index be18bc3..4f09310 100644 --- a/spec/examples/box-step-taps.posecode +++ b/spec/examples/box-step-taps.posecode @@ -6,21 +6,29 @@ posecode exercise "Box step taps" step "Right tap" 0.6s ease-out: hip_right: flex 70 knee_right: flex 90 + ankle_right: plantarflex 50 + pin: foot_left floor cue "Tap the right foot lightly on top of the box" step "Right down" 0.5s ease-in: hip_right: flex 0 knee_right: flex 0 + ankle_right: plantarflex 0 + ground-lock: feet cue "Return the right foot to the floor" step "Left tap" 0.6s ease-out: hip_left: flex 70 knee_left: flex 90 + ankle_left: plantarflex 50 + pin: foot_right floor cue "Tap the left foot on the box" step "Left down" 0.5s ease-in: hip_left: flex 0 knee_left: flex 0 + ankle_left: plantarflex 0 + ground-lock: feet cue "Back to the floor: keep a light, quick rhythm" repeat 6 diff --git a/spec/examples/box-step.posecode b/spec/examples/box-step.posecode index 3837190..48559d7 100644 --- a/spec/examples/box-step.posecode +++ b/spec/examples/box-step.posecode @@ -5,15 +5,17 @@ posecode exercise "Box step" step "Step forward-right" 0.9s ease-in-out: hip_right: flex 35 knee_right: flex 40 + ankle_right: plantarflex 40 shoulder_left: flex 25 shoulder_right: extend 15 travel: -0.35 0.35 - ground-lock: feet + pin: foot_left floor cue "Step the right foot forward and out to the corner" step "Close the feet" 0.7s ease-in-out: hip_right: flex 0 knee_right: flex 0 + ankle_right: plantarflex 0 shoulders: flex 0 travel: -0.35 0.35 ground-lock: feet @@ -22,15 +24,17 @@ posecode exercise "Box step" step "Step back-left" 0.9s ease-in-out: hip_left: flex 35 knee_left: flex 40 + ankle_left: plantarflex 40 shoulder_right: flex 25 shoulder_left: extend 15 travel: 0 0 - ground-lock: feet + pin: foot_right floor cue "Step the left foot back to the start on the diagonal" step "Close home" 0.7s ease-in-out: hip_left: flex 0 knee_left: flex 0 + ankle_left: plantarflex 0 shoulders: flex 0 travel: 0 0 ground-lock: feet diff --git a/spec/examples/chair-pose.posecode b/spec/examples/chair-pose.posecode index 7e93be7..3de6ccf 100644 --- a/spec/examples/chair-pose.posecode +++ b/spec/examples/chair-pose.posecode @@ -5,7 +5,7 @@ posecode posture "Chair pose" step "Sink" 3s ease-in-out: hips: flex 55 knees: flex 70 - ankles: dorsiflex 12 + ankles: plantarflex 50 shoulders: flex 170 pelvis: hinge 15 spine: extend 5 @@ -15,7 +15,7 @@ posecode posture "Chair pose" step "Rise" 2s ease-out: hips: flex 0 knees: flex 0 - ankles: dorsiflex 0 + ankles: plantarflex 0 shoulders: flex 0 pelvis: hinge 0 spine: extend 0 diff --git a/spec/examples/chair-sit-to-stand.posecode b/spec/examples/chair-sit-to-stand.posecode index 87d567d..cf10f7b 100644 --- a/spec/examples/chair-sit-to-stand.posecode +++ b/spec/examples/chair-sit-to-stand.posecode @@ -6,7 +6,7 @@ posecode exercise "Sit to stand" step "Sit" 2s ease-in-out: hips: flex 90 knees: flex 95 - ankles: dorsiflex 14 + ankles: plantarflex 50 spine: flex 12 shoulders: flex 60 ground-lock: feet @@ -15,7 +15,7 @@ posecode exercise "Sit to stand" step "Stand" 1.8s ease-out: hips: flex 0 knees: flex 0 - ankles: dorsiflex 0 + ankles: plantarflex 0 spine: flex 0 shoulders: flex 0 ground-lock: feet diff --git a/spec/examples/chasse.posecode b/spec/examples/chasse.posecode index 3f1364e..0ae9ae5 100644 --- a/spec/examples/chasse.posecode +++ b/spec/examples/chasse.posecode @@ -5,16 +5,19 @@ posecode exercise "Chassé" step "Reach & push" 0.8s ease-out: hip_right: flex 30 knee_right: flex 25 + ankle_right: plantarflex 25 ankle_left: plantarflex 20 shoulders: abduct 60 elbows: flex 18 travel: 0.5 0 - ground-lock: feet + pin: foot_left floor + reach: foot_right floor cue "Reach the lead foot out and push off to travel sideways" step "Gallop close" 0.6s ease-in: hip_right: flex 0 knee_right: flex 0 + ankle_right: plantarflex 0 ankle_left: plantarflex 0 travel: 0.9 0 ground-lock: feet @@ -23,14 +26,17 @@ posecode exercise "Chassé" step "Reach & push back" 0.8s ease-out: hip_left: flex 30 knee_left: flex 25 + ankle_left: plantarflex 25 ankle_right: plantarflex 20 travel: 0.4 0 - ground-lock: feet + pin: foot_right floor + reach: foot_left floor cue "Change direction and travel back the other way" step "Gallop home" 0.6s ease-in: hip_left: flex 0 knee_left: flex 0 + ankle_left: plantarflex 0 ankle_right: plantarflex 0 shoulders: abduct 0 elbows: flex 0 diff --git a/spec/examples/cobra.posecode b/spec/examples/cobra.posecode index 7d84200..2e49af6 100644 --- a/spec/examples/cobra.posecode +++ b/spec/examples/cobra.posecode @@ -8,6 +8,7 @@ posecode stretch "Cobra" neck: extend 20 shoulders: flex 110 elbows: flex 40 + elbows: pronate 80 reach: hands floor cue "Press the palms into the floor and lift the chest, shoulders rolling back" @@ -17,6 +18,7 @@ posecode stretch "Cobra" neck: extend 0 shoulders: flex 0 elbows: flex 0 + elbows: pronate 80 reach: hands floor cue "Lower the chest back to the floor with control" diff --git a/spec/examples/crunch.posecode b/spec/examples/crunch.posecode index fd825f4..18b1b8f 100644 --- a/spec/examples/crunch.posecode +++ b/spec/examples/crunch.posecode @@ -5,14 +5,14 @@ posecode exercise "Crunch" step "Set up" 0.5s ease-in-out: hips: flex 45 knees: flex 90 - ankles: dorsiflex 10 + ankles: plantarflex 50 shoulders: flex 45 ground-lock: feet step "Curl up" 1s ease-out: hips: flex 45 knees: flex 90 - ankles: dorsiflex 10 + ankles: plantarflex 50 shoulders: flex 45 spine: flex 30 chest: flex 20 @@ -23,7 +23,7 @@ posecode exercise "Crunch" step "Lower" 1.2s ease-in: hips: flex 45 knees: flex 90 - ankles: dorsiflex 10 + ankles: plantarflex 50 shoulders: flex 45 spine: flex 0 chest: flex 0 diff --git a/spec/examples/dance-phrase.posecode b/spec/examples/dance-phrase.posecode index 05fc7ea..2943b98 100644 --- a/spec/examples/dance-phrase.posecode +++ b/spec/examples/dance-phrase.posecode @@ -13,7 +13,7 @@ posecode exercise "Dance phrase (8-count)" step "3-4 - demi-plié" 2s ease-in-out: hips: flex 18 knees: flex 50 - ankles: dorsiflex 12 + ankles: plantarflex 50 shoulders: flex 28 elbows: flex 30 ground-lock: feet diff --git a/spec/examples/dead-hang.posecode b/spec/examples/dead-hang.posecode index e841ac9..994dca0 100644 --- a/spec/examples/dead-hang.posecode +++ b/spec/examples/dead-hang.posecode @@ -6,18 +6,24 @@ posecode exercise "Dead hang" 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" 3s ease-in-out: shoulders: flex 175 elbows: flex 5 + elbows: pronate 80 + fingers: flex 80 pin: hands bar cue "Relax into a long, straight-arm hang" step "Down" 1.5s ease-out: shoulders: flex 0 elbows: flex 0 + elbows: pronate 0 + fingers: flex 0 ground-lock: feet cue "Drop down off the bar and shake out the arms" diff --git a/spec/examples/deadlift.posecode b/spec/examples/deadlift.posecode index 011cde5..feaa73f 100644 --- a/spec/examples/deadlift.posecode +++ b/spec/examples/deadlift.posecode @@ -17,7 +17,7 @@ posecode exercise "Deadlift" knees: flex 0 ankles: plantarflex 0 shoulders: flex 0 - elbows: pronate 0 + elbows: pronate 80 neck: extend 0 ground-lock: feet cue "Drive the hips forward to stand tall, bar close to the body" diff --git a/spec/examples/demi-plie.posecode b/spec/examples/demi-plie.posecode index a5b6199..cf88c4a 100644 --- a/spec/examples/demi-plie.posecode +++ b/spec/examples/demi-plie.posecode @@ -6,7 +6,7 @@ posecode exercise "Demi-plié" hips: flex 20 hips: rotate-out 30 knees: flex 55 - ankles: dorsiflex 12 + ankles: plantarflex 50 shoulders: abduct 70 elbows: flex 15 spine: extend 4 @@ -17,7 +17,7 @@ posecode exercise "Demi-plié" hips: flex 0 hips: rotate-out 0 knees: flex 0 - ankles: dorsiflex 0 + ankles: plantarflex 0 shoulders: abduct 0 elbows: flex 0 spine: flex 0 diff --git a/spec/examples/forward-fold.posecode b/spec/examples/forward-fold.posecode index 72ffa53..438492a 100644 --- a/spec/examples/forward-fold.posecode +++ b/spec/examples/forward-fold.posecode @@ -8,6 +8,7 @@ posecode stretch "Standing roll-down" neck: flex 20 shoulders: flex 95 knees: flex 10 + ankles: plantarflex 10 ground-lock: feet cue "Drop the chin and round down one vertebra at a time" @@ -17,6 +18,7 @@ posecode stretch "Standing roll-down" neck: flex 0 shoulders: flex 0 knees: flex 0 + ankles: plantarflex 0 ground-lock: feet cue "Stack the spine back up to standing" diff --git a/spec/examples/forward-lunge.posecode b/spec/examples/forward-lunge.posecode index ae384b7..2171831 100644 --- a/spec/examples/forward-lunge.posecode +++ b/spec/examples/forward-lunge.posecode @@ -7,7 +7,7 @@ posecode exercise "Forward lunge" knee_right: flex 95 hip_left: extend 15 knee_left: flex 80 - ankle_right: dorsiflex 14 + ankle_right: plantarflex 50 spine: extend 4 travel: 0 0.3 pin: foot_left floor @@ -19,7 +19,7 @@ posecode exercise "Forward lunge" knee_right: flex 0 hip_left: extend 0 knee_left: flex 0 - ankle_right: dorsiflex 0 + ankle_right: plantarflex 0 spine: flex 0 travel: 0 0 ground-lock: feet diff --git a/spec/examples/front-kick.posecode b/spec/examples/front-kick.posecode index 3dd60fc..a514277 100644 --- a/spec/examples/front-kick.posecode +++ b/spec/examples/front-kick.posecode @@ -5,21 +5,25 @@ posecode exercise "Front kick" step "Chamber" 0.5s ease-in: hip_right: flex 95 knee_right: flex 90 + pin: foot_left floor cue "Drive the right knee up to chamber the kick" step "Extend" 0.35s ease-out: hip_right: flex 100 knee_right: flex 5 + pin: foot_left floor cue "Snap the lower leg out: strike with the ball of the foot" step "Re-chamber" 0.45s ease-in: hip_right: flex 95 knee_right: flex 90 + pin: foot_left floor cue "Snap the foot back to chamber" step "Return" 0.6s ease-out: hip_right: flex 0 knee_right: flex 0 + ground-lock: feet cue "Set the foot back down to a fighting stance" repeat 5 diff --git a/spec/examples/glute-bridge.posecode b/spec/examples/glute-bridge.posecode index 8b2f6a2..ec2ad24 100644 --- a/spec/examples/glute-bridge.posecode +++ b/spec/examples/glute-bridge.posecode @@ -4,14 +4,21 @@ posecode exercise "Glute bridge" step "Bridge up" 1.6s ease-out: knees: flex 90 + ankles: plantarflex 50 hips: extend 20 spine: extend 10 + shoulders: rotate-in 70 + elbows: pronate 80 + reach: hands floor ground-lock: feet cue "Press through the feet and lift the hips toward the ceiling" step "Lower" 1.6s ease-in: hips: extend 0 spine: flex 0 + shoulders: rotate-in 70 + elbows: pronate 80 + reach: hands floor ground-lock: feet cue "Lower the hips back to the floor, one vertebra at a time" diff --git a/spec/examples/good-morning.posecode b/spec/examples/good-morning.posecode index eb6313f..9deeb10 100644 --- a/spec/examples/good-morning.posecode +++ b/spec/examples/good-morning.posecode @@ -5,6 +5,7 @@ posecode exercise "Good morning" step "Hinge" 2s ease-in-out: pelvis: hinge 80 knees: flex 15 + ankles: plantarflex 15 shoulders: abduct 45 elbows: flex 110 neck: extend 10 @@ -14,8 +15,9 @@ posecode exercise "Good morning" step "Stand" 1.8s ease-out: pelvis: hinge 0 knees: flex 0 - shoulders: abduct 0 - elbows: flex 0 + ankles: plantarflex 0 + shoulders: abduct 45 + elbows: flex 110 neck: extend 0 ground-lock: feet cue "Squeeze the glutes to return to standing tall" diff --git a/spec/examples/grapevine.posecode b/spec/examples/grapevine.posecode index e52db44..2d2350b 100644 --- a/spec/examples/grapevine.posecode +++ b/spec/examples/grapevine.posecode @@ -6,23 +6,28 @@ posecode exercise "Grapevine" hip_left: abduct 30 shoulders: abduct 40 travel: 0.4 0 - ground-lock: feet + pin: foot_right floor + reach: foot_left floor cue "Step the leading foot out to the side" step "Cross behind" 0.7s ease-in-out: hip_left: abduct 0 hip_right: rotate-in 20 knee_right: flex 25 + ankle_right: plantarflex 25 travel: 0.8 0 - ground-lock: feet + pin: foot_left floor + reach: foot_right floor cue "Cross the trailing foot behind and keep travelling" step "Step out again" 0.7s ease-in-out: hip_right: rotate-in 0 knee_right: flex 0 + ankle_right: plantarflex 0 hip_left: abduct 30 travel: 1.2 0 - ground-lock: feet + pin: foot_right floor + reach: foot_left floor cue "Step out to the side once more" step "Return home" 1s ease-in-out: diff --git a/spec/examples/hanging-knee-raise.posecode b/spec/examples/hanging-knee-raise.posecode index 57c3e5b..fbb10e9 100644 --- a/spec/examples/hanging-knee-raise.posecode +++ b/spec/examples/hanging-knee-raise.posecode @@ -6,12 +6,16 @@ posecode exercise "Hanging knee raise" 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 "Grip" 0.7s ease-in-out: shoulders: flex 175 elbows: flex 5 + elbows: pronate 80 + fingers: flex 80 pin: hand_left bar pin: hand_right bar cue "Hang from the bar overhead, arms long, body still" @@ -21,6 +25,8 @@ posecode exercise "Hanging knee raise" knees: flex 90 shoulders: flex 175 elbows: flex 5 + elbows: pronate 80 + fingers: flex 80 pin: hand_left bar pin: hand_right bar cue "Draw both knees up toward the chest" @@ -30,6 +36,8 @@ posecode exercise "Hanging knee raise" knees: flex 0 shoulders: flex 175 elbows: flex 5 + elbows: pronate 80 + fingers: flex 80 pin: hand_left bar pin: hand_right bar cue "Lower the legs under control, staying in a steady hang" @@ -37,6 +45,8 @@ posecode exercise "Hanging knee raise" 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" diff --git a/spec/examples/high-knee-march.posecode b/spec/examples/high-knee-march.posecode index 2321e96..e2335d5 100644 --- a/spec/examples/high-knee-march.posecode +++ b/spec/examples/high-knee-march.posecode @@ -6,6 +6,7 @@ posecode exercise "High-knee march" hip_right: flex 90 knee_right: flex 90 shoulder_left: flex 40 + pin: foot_left floor cue "Drive the right knee up to hip height, opposite arm swings" step "Switch" 0.7s ease-in-out: @@ -15,12 +16,14 @@ posecode exercise "High-knee march" hip_left: flex 90 knee_left: flex 90 shoulder_right: flex 40 + pin: foot_right floor cue "Plant and drive the left knee up" step "Down" 0.6s ease-out: hip_left: flex 0 knee_left: flex 0 shoulder_right: flex 0 + ground-lock: feet cue "Return to a tall, ready stance" repeat 6 diff --git a/spec/examples/hip-abduction.posecode b/spec/examples/hip-abduction.posecode index 7da4edf..1cc7de6 100644 --- a/spec/examples/hip-abduction.posecode +++ b/spec/examples/hip-abduction.posecode @@ -4,10 +4,12 @@ posecode exercise "Standing hip abduction" step "Lift" 1.6s ease-in-out: hip_right: abduct 40 + pin: foot_left floor cue "Lift the right leg out to the side, keep the torso tall" step "Lower" 1.6s ease-in-out: hip_right: abduct 0 + ground-lock: feet cue "Lower the leg back to the midline" repeat 10 diff --git a/spec/examples/hip-flexion-demo.posecode b/spec/examples/hip-flexion-demo.posecode index aa5768a..230fb58 100644 --- a/spec/examples/hip-flexion-demo.posecode +++ b/spec/examples/hip-flexion-demo.posecode @@ -4,10 +4,12 @@ posecode stretch "Hip flexion (ROM demo)" step "Lift" 2.5s ease-in-out: hip_right: flex 90 + pin: foot_left floor cue "Raise the straight right leg forward: sagittal-plane hip flexion" step "Lower" 2.5s ease-in-out: hip_right: flex 0 + ground-lock: feet cue "Lower the leg back under the hip" repeat 4 diff --git a/spec/examples/horse-stance.posecode b/spec/examples/horse-stance.posecode index 57df3a1..673e4a0 100644 --- a/spec/examples/horse-stance.posecode +++ b/spec/examples/horse-stance.posecode @@ -6,7 +6,7 @@ posecode posture "Horse stance" hips: flex 30 hips: abduct 25 knees: flex 90 - ankles: dorsiflex 10 + ankles: plantarflex 50 spine: extend 5 shoulders: flex 80 elbows: flex 90 @@ -17,7 +17,7 @@ posecode posture "Horse stance" hips: flex 0 hips: abduct 0 knees: flex 0 - ankles: dorsiflex 0 + ankles: plantarflex 0 spine: flex 0 shoulders: flex 0 elbows: flex 0 diff --git a/spec/examples/jab-cross.posecode b/spec/examples/jab-cross.posecode index eb61d1a..d9ea3a2 100644 --- a/spec/examples/jab-cross.posecode +++ b/spec/examples/jab-cross.posecode @@ -5,25 +5,37 @@ posecode exercise "Jab-cross" step "Jab" 0.4s ease-out: shoulder_left: flex 85 elbow_left: flex 15 + elbow_left: pronate 80 spine: rotate-out 10 + fingers: flex 80 + ground-lock: feet cue "Snap the lead (left) hand straight out, rotating slightly into it" step "Recoil jab" 0.4s ease-in: shoulder_left: flex 0 elbow_left: flex 90 + elbow_left: pronate 0 spine: rotate-out 0 + fingers: flex 80 + ground-lock: feet cue "Bring the hand back to guard" step "Cross" 0.45s ease-out: shoulder_right: flex 90 elbow_right: flex 10 + elbow_right: pronate 80 spine: rotate-in 35 + fingers: flex 80 + ground-lock: feet cue "Drive the rear (right) hand across, rotating the trunk" step "Recoil cross" 0.45s ease-in: shoulder_right: flex 0 elbow_right: flex 90 + elbow_right: pronate 0 spine: rotate-in 0 + fingers: flex 80 + ground-lock: feet cue "Return to guard, hands high" repeat 4 diff --git a/spec/examples/knee-flexion-demo.posecode b/spec/examples/knee-flexion-demo.posecode index 996028f..03871c8 100644 --- a/spec/examples/knee-flexion-demo.posecode +++ b/spec/examples/knee-flexion-demo.posecode @@ -4,10 +4,12 @@ posecode stretch "Knee flexion (ROM demo)" step "Flex" 2.5s ease-in-out: knee_right: flex 130 + pin: foot_left floor cue "Bend the right knee, heel toward the glutes: the knee's single plane" step "Extend" 2.5s ease-in-out: knee_right: flex 0 + pin: foot_left floor cue "Lower the shin back to standing" repeat 4 diff --git a/spec/examples/pirouette.posecode b/spec/examples/pirouette.posecode index 7fb12fb..82f8527 100644 --- a/spec/examples/pirouette.posecode +++ b/spec/examples/pirouette.posecode @@ -5,24 +5,30 @@ posecode exercise "Pirouette" step "Prep - plié" 1.2s ease-in-out: hips: rotate-out 25 knees: flex 45 - ankles: dorsiflex 10 + ankles: plantarflex 45 shoulders: flex 40 elbows: flex 35 ground-lock: feet cue "Plié to load the turn, arms rounded low in first" step "Spot & spin" 1.4s ease-in-out: - knees: flex 0 - ankles: plantarflex 30 + knee_left: flex 0 + ankle_left: plantarflex 35 + hip_right: flex 55 + hip_right: rotate-out 45 + knee_right: flex 110 + ankle_right: plantarflex 35 shoulders: flex 95 elbows: flex 40 turn: 360 - ground-lock: feet + pin: foot_left floor cue "Push up to relevé, pull the arms in, and spin a full turn" step "Land" 1s ease-out: - ankles: plantarflex 0 + hips: flex 0 hips: rotate-out 0 + knees: flex 0 + ankles: plantarflex 0 shoulders: flex 0 elbows: flex 0 ground-lock: feet diff --git a/spec/examples/quarter-turns.posecode b/spec/examples/quarter-turns.posecode index 3df0577..e14bb94 100644 --- a/spec/examples/quarter-turns.posecode +++ b/spec/examples/quarter-turns.posecode @@ -5,6 +5,7 @@ posecode posture "Quarter turns" step "Face right" 1s ease-in-out: hips: flex 12 knees: flex 20 + ankles: plantarflex 20 shoulders: abduct 30 turn: 90 ground-lock: feet @@ -13,6 +14,7 @@ posecode posture "Quarter turns" step "Face back" 1s ease-in-out: knees: flex 0 hips: flex 0 + ankles: plantarflex 0 shoulders: abduct 0 turn: 180 ground-lock: feet @@ -21,6 +23,7 @@ posecode posture "Quarter turns" step "Face left" 1s ease-in-out: hips: flex 12 knees: flex 20 + ankles: plantarflex 20 shoulders: abduct 30 turn: 270 ground-lock: feet @@ -29,6 +32,7 @@ posecode posture "Quarter turns" step "Face front" 1s ease-in-out: knees: flex 0 hips: flex 0 + ankles: plantarflex 0 shoulders: abduct 0 turn: 360 ground-lock: feet diff --git a/spec/examples/spinal-twist.posecode b/spec/examples/spinal-twist.posecode index 1faa4a9..276bccf 100644 --- a/spec/examples/spinal-twist.posecode +++ b/spec/examples/spinal-twist.posecode @@ -13,6 +13,8 @@ posecode stretch "Standing spinal twist" step "Twist left" 3s ease-in-out: spine: rotate-in 40 chest: rotate-in 30 + shoulders: abduct 80 + elbows: flex 90 ground-lock: feet cue "Pass through center and rotate to the other side" diff --git a/spec/examples/squat.posecode b/spec/examples/squat.posecode index 4e143aa..c328477 100644 --- a/spec/examples/squat.posecode +++ b/spec/examples/squat.posecode @@ -5,7 +5,7 @@ posecode exercise "Body-weight squat" step "Descend" 1.6s ease-in-out: hips: flex 80 knees: flex 95 - ankles: dorsiflex 14 + ankles: plantarflex 50 pelvis: hinge 25 spine: flex 0 shoulders: flex 70 @@ -16,7 +16,7 @@ posecode exercise "Body-weight squat" step "Drive up" 1.2s ease-out: hips: flex 0 knees: flex 0 - ankles: dorsiflex 0 + ankles: plantarflex 0 pelvis: hinge 0 spine: flex 0 shoulders: flex 0 diff --git a/spec/examples/standing-hamstring-curl.posecode b/spec/examples/standing-hamstring-curl.posecode index 619388a..aed8e03 100644 --- a/spec/examples/standing-hamstring-curl.posecode +++ b/spec/examples/standing-hamstring-curl.posecode @@ -4,12 +4,12 @@ posecode exercise "Standing hamstring curl" step "Curl" 1.4s ease-out: knee_right: flex 95 - ground-lock: feet + pin: foot_left floor cue "Bend the right knee, drawing the heel toward the glute" step "Lower" 1.6s ease-in: knee_right: flex 0 - ground-lock: feet + pin: foot_left floor cue "Lower the foot back to the floor" repeat 10 diff --git a/spec/examples/standing-quad-stretch.posecode b/spec/examples/standing-quad-stretch.posecode index 745b061..344ea1e 100644 --- a/spec/examples/standing-quad-stretch.posecode +++ b/spec/examples/standing-quad-stretch.posecode @@ -6,13 +6,13 @@ posecode stretch "Standing quad stretch" knee_right: flex 144 hip_right: extend 20 reach: hand_right ankle_right - ground-lock: feet + pin: foot_left floor cue "Bend the right knee back and reach the hand for the ankle" step "Release" 2s ease-out: knee_right: flex 0 hip_right: extend 0 - ground-lock: feet + pin: foot_left floor cue "Release the foot and return to standing" repeat 2 diff --git a/spec/examples/step-up.posecode b/spec/examples/step-up.posecode index 8de1894..aa473eb 100644 --- a/spec/examples/step-up.posecode +++ b/spec/examples/step-up.posecode @@ -6,11 +6,14 @@ posecode exercise "Step-up" step "Plant the foot" 1s ease-in-out: hip_right: flex 70 knee_right: flex 90 + ankle_right: plantarflex 50 + pin: foot_left floor cue "Plant the right foot up on top of the box" step "Drive up" 1.2s ease-out: hip_right: flex 8 knee_right: flex 8 + ankle_right: plantarflex 8 hip_left: flex 35 knee_left: flex 45 pin: foot_right box @@ -19,6 +22,7 @@ posecode exercise "Step-up" step "Step down" 1.4s ease-in: hip_right: flex 70 knee_right: flex 90 + ankle_right: plantarflex 50 hip_left: flex 0 knee_left: flex 0 pin: foot_right box diff --git a/spec/examples/tendu.posecode b/spec/examples/tendu.posecode index 4b7426b..ac36ce6 100644 --- a/spec/examples/tendu.posecode +++ b/spec/examples/tendu.posecode @@ -9,6 +9,7 @@ posecode exercise "Tendu" ankle_right: plantarflex 45 shoulders: abduct 70 elbows: flex 14 + pin: foot_left floor cue "Brush the right foot forward to a fully pointed tendu, leg turned out" step "Close" 1.6s ease-in-out: @@ -17,6 +18,7 @@ posecode exercise "Tendu" ankle_right: plantarflex 0 shoulders: abduct 0 elbows: flex 0 + ground-lock: feet cue "Draw the foot back to first position, heel down" repeat 4 diff --git a/spec/examples/touch-toes.posecode b/spec/examples/touch-toes.posecode index 1fa0611..b2aeae5 100644 --- a/spec/examples/touch-toes.posecode +++ b/spec/examples/touch-toes.posecode @@ -5,6 +5,7 @@ posecode stretch "Touch your toes" step "Fold" 2.5s ease-in-out: pelvis: hinge 95 knees: flex 20 + ankles: plantarflex 20 neck: flex 15 reach: hand_left ankle_left reach: hand_right ankle_right @@ -14,6 +15,7 @@ posecode stretch "Touch your toes" step "Rise" 2s ease-out: pelvis: hinge 0 knees: flex 0 + ankles: plantarflex 0 neck: flex 0 ground-lock: feet cue "Stack the spine back up to standing tall" diff --git a/spec/examples/triceps-dips.posecode b/spec/examples/triceps-dips.posecode index 62ef0b8..c5dd79e 100644 --- a/spec/examples/triceps-dips.posecode +++ b/spec/examples/triceps-dips.posecode @@ -6,6 +6,8 @@ posecode exercise "Triceps dips" step "Support" 1s ease-out: shoulders: abduct 5 elbows: flex 5 + elbows: pronate 80 + fingers: flex 80 knees: flex 70 ankles: plantarflex 20 pin: hands bars @@ -15,7 +17,10 @@ posecode exercise "Triceps dips" shoulders: extend 30 shoulders: abduct 5 elbows: flex 90 + elbows: pronate 80 + fingers: flex 80 knees: flex 70 + ankles: plantarflex 20 pin: hands bars cue "Bend the elbows to lower the chest, elbows tracking back" @@ -23,13 +28,18 @@ posecode exercise "Triceps dips" shoulders: extend 0 shoulders: abduct 5 elbows: flex 5 + elbows: pronate 80 + fingers: flex 80 knees: flex 70 + ankles: plantarflex 20 pin: hands bars cue "Press through the palms to straighten the arms" step "Dismount" 0.8s ease-in: shoulders: abduct 0 elbows: flex 0 + elbows: pronate 0 + fingers: flex 0 knees: flex 0 ankles: plantarflex 0 ground-lock: feet diff --git a/spec/examples/walk-cycle.posecode b/spec/examples/walk-cycle.posecode index 2a2fc6c..dd550b9 100644 --- a/spec/examples/walk-cycle.posecode +++ b/spec/examples/walk-cycle.posecode @@ -9,7 +9,7 @@ posecode exercise "Walk & turn" shoulder_left: flex 25 shoulder_right: extend 20 travel: 0 0.4 - ground-lock: feet + pin: foot_left floor cue "Walk forward: right foot leads, opposite arm swings through" step "Step left" 0.7s ease-in-out: @@ -19,7 +19,7 @@ posecode exercise "Walk & turn" shoulder_right: flex 25 shoulder_left: extend 20 travel: 0 0.8 - ground-lock: feet + pin: foot_right floor cue "Left foot leads, arms swap: keep travelling forward" step "About-face" 1s ease-in-out: @@ -39,7 +39,7 @@ posecode exercise "Walk & turn" shoulder_right: extend 20 turn: 180 travel: 0 0.4 - ground-lock: feet + pin: foot_left floor cue "Walk back toward the start" step "Arrive & square up" 1s ease-in-out: diff --git a/spec/examples/wall-sit.posecode b/spec/examples/wall-sit.posecode index a92f04e..91d8f0f 100644 --- a/spec/examples/wall-sit.posecode +++ b/spec/examples/wall-sit.posecode @@ -6,7 +6,7 @@ posecode posture "Wall sit" step "Slide down" 2.5s ease-in-out: hips: flex 90 knees: flex 90 - ankles: dorsiflex 12 + ankles: plantarflex 50 shoulders: flex 80 ground-lock: feet cue "Slide the back down the wall until the thighs are parallel" @@ -14,7 +14,7 @@ posecode posture "Wall sit" step "Hold & rise" 2.5s ease-out: hips: flex 0 knees: flex 0 - ankles: dorsiflex 0 + ankles: plantarflex 0 shoulders: flex 0 ground-lock: feet cue "Press through the heels and slide back up the wall" diff --git a/spec/examples/waltz-box.posecode b/spec/examples/waltz-box.posecode index c19985a..af45848 100644 --- a/spec/examples/waltz-box.posecode +++ b/spec/examples/waltz-box.posecode @@ -9,7 +9,7 @@ posecode stretch "Waltz box step" shoulders: abduct 55 elbows: flex 20 travel: 0 0.4 - ground-lock: feet + pin: foot_left floor cue "Step forward onto the right foot and rise, arms in a soft frame" step "2 - side, lower" 1s ease-in-out: @@ -25,7 +25,7 @@ posecode stretch "Waltz box step" knee_left: flex 20 ankles: plantarflex 12 travel: -0.4 0 - ground-lock: feet + pin: foot_right floor cue "Step back onto the left foot and rise again" step "4 - close home" 1s ease-in-out: