fix: adjust posecode examples for correct biomechanical form

spec/examples/bent-over-row.posecode

@@ -5,29 +5,35 @@ 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"
 
   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"

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/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

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

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

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

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

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

spec/examples/cobra.posecode

@@ -3,11 +3,12 @@ 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
+    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"
 

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: plantarflex 50
+    shoulders: flex 45
+    ground-lock: feet
+
   step "Curl up" 1s ease-out:
     hips: flex 45
     knees: flex 90
+    ankles: plantarflex 50
+    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: plantarflex 50
+    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/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

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"
 

spec/examples/deadlift.posecode

@@ -5,15 +5,19 @@ 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"
 
   step "Lift" 1.4s ease-out:
     pelvis: hinge 0
     knees: flex 0
+    ankles: plantarflex 0
     shoulders: flex 0
+    elbows: pronate 80
     neck: extend 0
     ground-lock: feet
     cue "Drive the hips forward to stand tall, bar close to the body"

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

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"
 

spec/examples/forward-lunge.posecode

@@ -7,18 +7,19 @@ 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
-    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:
     hip_right: flex 0
     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