Using the Animation Rig
A basic overview of the animation controls in the (proguard)animation rig.
If you select the foot control you can find more custom options in the toolbox menu. Lift heel to animate a roll for walking and Lift toe to animate the toes.
IK/FK arm switch
In the default state the arms are set to FK. To switch the arms to IK select the move control and look into the toolbox menu. You'll find the next 2 options (below). Change both options to 1 to set IK on the arms. The hand ctrl will change to a different control object and elbow controls show up behind the model.