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In this tutorial, participants engage in an exercise routine with a focus on posture and muscle contraction. They are instructed to activate the handbrake and work hard, taking deep breaths. Key movements include dropping the shoulders and squeezing the legs and glutes. The instructor encourages continued squeezing of the muscles and checks in on participants' readiness, indicating a focus on maintaining effort throughout the session. A brief moment for hydration is mentioned, emphasizing the importance of staying refreshed during the workout.