https://www.youtube.com/watch?v=wu6cSCpxJcE
and pretty much just adapted it to fit my model as it was similar to my desired outcome as seen below
from here i added my IK's to get the legs to deform the desired way
then I added the controllers where desired and ended up with a rig that i was very happy with the level of control I achieved
(at the end of the animation I wish I had added more controllers for the ankles as the feet kept going through the floor and I think another set of controllers may have helped to combat the issue)



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