The instructor discussed the importance of maintaining straight arms during exercises like the press, highlighting its benefits for strength and flexibility. He clarified that the press is an exercise that doesn't require compression strength, making it accessible to a wider range of individuals. The class focused on warming up the wrists and practicing steps while ensuring the elbows were locked and movements were not rushed. Mr. also led a group through a series of warm-up exercises for yoga or fitness classes, emphasizing proper alignment of the spine and offering variations to ensure accessibility for all participants. The instructor ended the class by discussing the necessity of muting microphones during online classes.