This exercise is a fantastic footwork exercise & it is very physically demanding and begins with an aggressive flick. It is very good for players who tend to turn on their backhand side to play a forehand. It improves your table coverage from backhand to forehand while keeping the pressure on your opponent.
Though TTFit set out exercises for you to try, they are mostly there for inspiration - feel free to deviate and adjust to suit your game better. The most important this is that you give it your best... always.