feat(L5): sweep library to L2-L4 timing modes + clip-back; re-render pages & GIFs

- Convert all 71 legacy-easing moves to explicit L2 timing modes: ease-in→drive,
  ease-out→settle, ease-in-out→flow (interior phases flow; each move's final phase
  settles to rest before the loop). Behaviour-preserving (poses unchanged; 243 tests green).
- Clip-back every move with a matching Mixamo clip (walk/squat/bicycle-crunch/jab-cross/
  jumping-jacks/shuffling→grapevine).
- Regenerate 72 movement pages + sitemap (embedded source now shows the new modes) and
  the 4 README GIFs. Untrack the placeholder clip binary (clips are gitignored / CDN-served).

Author: a-baran-orhan

docs/media/deadlift.gif

@@ -135,15 +135,15 @@ <h1>Arm circles</h1>
       <h2>How to do it</h2>
       <ol class="steps">
 <li>
-          <span class="step-name">Up &amp; forward<span class="step-dur">1.2s · ease-in-out</span></span>
+          <span class="step-name">Up &amp; forward<span class="step-dur">1.2s · flow</span></span>
           <span class="step-cue">Sweep the arms up and forward</span>
         </li>
 <li>
-          <span class="step-name">Out to sides<span class="step-dur">1.2s · ease-in-out</span></span>
+          <span class="step-name">Out to sides<span class="step-dur">1.2s · flow</span></span>
           <span class="step-cue">Open the arms out wide to the sides</span>
         </li>
 <li>
-          <span class="step-name">Down &amp; round<span class="step-dur">1.2s · ease-in-out</span></span>
+          <span class="step-name">Down &amp; round<span class="step-dur">1.2s · settle</span></span>
           <span class="step-cue">Lower and continue the circle back to the start</span>
         </li>
       </ol>
@@ -155,16 +155,16 @@ <h2>The .posecode source</h2>
   rig humanoid
   pose start = standing
 
-  step &quot;Up &amp; forward&quot; 1.2s ease-in-out:
+  step &quot;Up &amp; forward&quot; 1.2s flow:
     shoulders: flex 120
     cue &quot;Sweep the arms up and forward&quot;
 
-  step &quot;Out to sides&quot; 1.2s ease-in-out:
+  step &quot;Out to sides&quot; 1.2s flow:
     shoulders: flex 0
     shoulders: abduct 120
     cue &quot;Open the arms out wide to the sides&quot;
 
-  step &quot;Down &amp; round&quot; 1.2s ease-in-out:
+  step &quot;Down &amp; round&quot; 1.2s settle:
     shoulders: abduct 0
     cue &quot;Lower and continue the circle back to the start&quot;
 

docs/media/jumping-jacks.gif

@@ -135,19 +135,19 @@ <h1>Bent-over row</h1>
       <h2>How to do it</h2>
       <ol class="steps">
 <li>
-          <span class="step-name">Set the hinge<span class="step-dur">1.6s · ease-in-out</span></span>
+          <span class="step-name">Set the hinge<span class="step-dur">1.6s · flow</span></span>
           <span class="step-cue">Hinge to a flat back, let the arms hang straight down</span>
         </li>
 <li>
-          <span class="step-name">Row<span class="step-dur">0.9s · ease-out</span></span>
+          <span class="step-name">Row<span class="step-dur">0.9s · settle</span></span>
           <span class="step-cue">Drive the elbows up past the ribs, squeeze the shoulder blades</span>
         </li>
 <li>
-          <span class="step-name">Lower<span class="step-dur">1s · ease-in</span></span>
+          <span class="step-name">Lower<span class="step-dur">1s · drive</span></span>
           <span class="step-cue">Lower the bar under control, keep the back flat</span>
         </li>
 <li>
-          <span class="step-name">Stand<span class="step-dur">1s · ease-out</span></span>
+          <span class="step-name">Stand<span class="step-dur">1s · settle</span></span>
           <span class="step-cue">Stand up tall between sets</span>
         </li>
       </ol>
@@ -159,7 +159,7 @@ <h2>The .posecode source</h2>
   rig humanoid
   pose start = standing
 
-  step &quot;Set the hinge&quot; 1.6s ease-in-out:
+  step &quot;Set the hinge&quot; 1.6s flow:
     pelvis: hinge 70
     knees: flex 20
     ankles: plantarflex 20
@@ -170,21 +170,21 @@ <h2>The .posecode source</h2>
     ground-lock: feet
     cue &quot;Hinge to a flat back, let the arms hang straight down&quot;
 
-  step &quot;Row&quot; 0.9s ease-out:
+  step &quot;Row&quot; 0.9s settle:
     shoulders: extend 10
     elbows: flex 95
     elbows: pronate 80
     ground-lock: feet
     cue &quot;Drive the elbows up past the ribs, squeeze the shoulder blades&quot;
 
-  step &quot;Lower&quot; 1s ease-in:
+  step &quot;Lower&quot; 1s drive:
     shoulders: flex 65
     elbows: flex 10
     elbows: pronate 80
     ground-lock: feet
     cue &quot;Lower the bar under control, keep the back flat&quot;
 
-  step &quot;Stand&quot; 1s ease-out:
+  step &quot;Stand&quot; 1s settle:
     pelvis: hinge 0
     knees: flex 0
     ankles: plantarflex 0

docs/media/lateral-raise.gif

@@ -135,11 +135,11 @@ <h1>Biceps curl</h1>
       <h2>How to do it</h2>
       <ol class="steps">
 <li>
-          <span class="step-name">Curl<span class="step-dur">1.1s · ease-out</span></span>
+          <span class="step-name">Curl<span class="step-dur">1.1s · settle</span></span>
           <span class="step-cue">Curl up, keep the elbows tucked at your sides</span>
         </li>
 <li>
-          <span class="step-name">Lower<span class="step-dur">1.4s · ease-in</span></span>
+          <span class="step-name">Lower<span class="step-dur">1.4s · drive</span></span>
           <span class="step-cue">Lower under control: don't swing</span>
         </li>
       </ol>
@@ -151,12 +151,12 @@ <h2>The .posecode source</h2>
   rig humanoid
   pose start = standing
 
-  step &quot;Curl&quot; 1.1s ease-out:
+  step &quot;Curl&quot; 1.1s settle:
     elbows: flex 135
     elbows: supinate 80
     cue &quot;Curl up, keep the elbows tucked at your sides&quot;
 
-  step &quot;Lower&quot; 1.4s ease-in:
+  step &quot;Lower&quot; 1.4s drive:
     elbows: flex 15
     elbows: supinate 80
     cue &quot;Lower under control: don't swing&quot;

docs/media/squat.gif

@@ -135,19 +135,19 @@ <h1>Bicycle crunch</h1>
       <h2>How to do it</h2>
       <ol class="steps">
 <li>
-          <span class="step-name">Set<span class="step-dur">0.8s · ease-in-out</span></span>
+          <span class="step-name">Set<span class="step-dur">0.8s · flow</span></span>
           <span class="step-cue">Hands by the ears, knees over the hips, shoulders lifted</span>
         </li>
 <li>
-          <span class="step-name">Right to left<span class="step-dur">0.8s · ease-in-out</span></span>
+          <span class="step-name">Right to left<span class="step-dur">0.8s · flow</span></span>
           <span class="step-cue">Right elbow toward the left knee; the right leg extends long</span>
         </li>
 <li>
-          <span class="step-name">Left to right<span class="step-dur">0.8s · ease-in-out</span></span>
+          <span class="step-name">Left to right<span class="step-dur">0.8s · flow</span></span>
           <span class="step-cue">Switch: left elbow toward the right knee</span>
         </li>
 <li>
-          <span class="step-name">Center<span class="step-dur">0.6s · ease-out</span></span>
+          <span class="step-name">Center<span class="step-dur">0.6s · settle</span></span>
           <span class="step-cue">Return to center, knees stacked over the hips</span>
         </li>
       </ol>
@@ -157,9 +157,10 @@ <h2>The .posecode source</h2>
         angles, not 3D transforms.</p>
       <pre class="code-block"><code>posecode exercise &quot;Bicycle crunch&quot;
   rig humanoid
+  clip &quot;bicycle-crunch&quot;
   pose start = supine
 
-  step &quot;Set&quot; 0.8s ease-in-out:
+  step &quot;Set&quot; 0.8s flow:
     hips: flex 90
     knees: flex 90
     shoulders: flex 100
@@ -169,7 +170,7 @@ <h2>The .posecode source</h2>
     neck: flex 20
     cue &quot;Hands by the ears, knees over the hips, shoulders lifted&quot;
 
-  step &quot;Right to left&quot; 0.8s ease-in-out:
+  step &quot;Right to left&quot; 0.8s flow:
     spine: rotate-in 30
     chest: rotate-in 20
     hip_left: flex 110
@@ -179,7 +180,7 @@ <h2>The .posecode source</h2>
     reach: elbow_right knee_left
     cue &quot;Right elbow toward the left knee; the right leg extends long&quot;
 
-  step &quot;Left to right&quot; 0.8s ease-in-out:
+  step &quot;Left to right&quot; 0.8s flow:
     spine: rotate-out 30
     chest: rotate-out 20
     hip_right: flex 110
@@ -189,7 +190,7 @@ <h2>The .posecode source</h2>
     reach: elbow_left knee_right
     cue &quot;Switch: left elbow toward the right knee&quot;
 
-  step &quot;Center&quot; 0.6s ease-out:
+  step &quot;Center&quot; 0.6s settle:
     spine: rotate-in 0
     chest: rotate-in 0
     hip_right: flex 90

playground/public/clips/walk.fbx

@@ -135,11 +135,11 @@ <h1>Standing bow</h1>
       <h2>How to do it</h2>
       <ol class="steps">
 <li>
-          <span class="step-name">Bow<span class="step-dur">2s · ease-in-out</span></span>
+          <span class="step-name">Bow<span class="step-dur">2s · flow</span></span>
           <span class="step-cue">Hinge forward from the hips into a respectful bow, back flat</span>
         </li>
 <li>
-          <span class="step-name">Rise<span class="step-dur">2s · ease-out</span></span>
+          <span class="step-name">Rise<span class="step-dur">2s · settle</span></span>
           <span class="step-cue">Return smoothly to standing</span>
         </li>
       </ol>
@@ -151,14 +151,14 @@ <h2>The .posecode source</h2>
   rig humanoid
   pose start = standing
 
-  step &quot;Bow&quot; 2s ease-in-out:
+  step &quot;Bow&quot; 2s flow:
     pelvis: hinge 35
     neck: flex 15
     shoulders: extend 5
     ground-lock: feet
     cue &quot;Hinge forward from the hips into a respectful bow, back flat&quot;
 
-  step &quot;Rise&quot; 2s ease-out:
+  step &quot;Rise&quot; 2s settle:
     pelvis: hinge 0
     neck: flex 0
     shoulders: extend 0