posecode exercise "Pull-up"

rig humanoid

prop bar

pose start = standing

step "Reach" 0.8s settle:

shoulders: flex 175

elbows: flex 5

elbows: pronate 80

ground-lock: feet

cue "Reach up and grip the bar"

step "Hang" 0.7s flow:

shoulders: flex 175

elbows: flex 5

elbows: pronate 80

grip: hands bar

cue "Hang from the bar, arms long, shoulders active"

step "Pull up" 1.2s settle:

shoulders: flex 90

elbows: flex 125

elbows: pronate 80

spine: extend 15

chest: extend 10

neck: extend 25

grip: hands bar

cue "Pull the chest toward the bar, driving the elbows down"

step "Lower" 1.4s settle:

shoulders: flex 175

elbows: flex 5

elbows: pronate 80

spine: extend 0

chest: extend 0

neck: extend 0

grip: hands bar

cue "Lower under control back to a full hang"

step "Release" 0.8s settle:

shoulders: flex 0

elbows: flex 0

elbows: pronate 80

fingers: flex 0

ground-lock: feet

cue "Drop off the bar and rest"

repeat 6