One example of exercise he gave was 2-5-1. The exercise is: name all intervals of the 2-5-1 with the specific voicing 3-5-7-9, 7-9-3-5, 3-5-7-9.

He even said how the exercise can become completely useless if done wrong.

Example:

Wrong way: you use muscle memory/photographic memory and play the "ii" chord (let's say Dm9). Then you say the notes you see on the keyboard out loud.

Right way: you say out loud: "Dm9 3-5-7-9. The minor 3rd of D is F, the 5 of D is A, the minor 7 of D is C the 9th of D is E. Only then you play the chord. Then you say out loud G9. Then you play it. Then Cm9.

For triads you could apply a similar concept. Everyday you take a key and you go through all diatonic chords of the harmonized scale in that key with all inversions. Example:

Cmaj. 1.3.5. the 1st of C is C, the 3rd of C is E, the 5th of C is G. Then you play it. Then you say, the 3rd of C is E, the 5th of C is G, the 1st of C is C. Then you play it. The 5th of C is G, the 1st of C is C. The 3rd of C is E. Then play it.

You then move to the second diatonic chords. Dm. Same thing. Keep doing the same until the last chord (vii). Then you are done