How to make an IK walk cycle?

So I saw the inverse kinematics guide

and saw the walk cycle that they made.

how do i do this?
ive been looking on the dev forum for ages, but all of the results require scripts that the documentation never states to use.
does anyone know how to make this?

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i know there is an instance named IKcontrol
no one has use it but here it is!

image

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