Colludium I solved it now by doing this:
1. Exported out my new sprites as the size I wanted and reloaded them in spriter. Which messes up the character.
2. Then I selected the main bone and scaled it to the size I wanted. In my case 2 as my new sprites are double the size of the old ones. This also scales all child bones and the sprites so everything looks like shit atm However the rig is now correct but nothing else
3. Lastly I selected all my sprites (only the sprites no bones) and changed the scaling back to 1 and now the rig and bones are correct at the new scale.
Not optimal but it worked