This lesson should be a good all around warm-up. Use all four strings of your bass and use all four fingers (without shifting) of your Left Hand...but the clincher is the right hand. This exercise uses "fingerstyle" playing in the right hand.
Bear the following in mind: Alternate your index- and your middle finger if you strike the same string.
Alternate your index- and your middle finger if you cross from low to high string (for example from A-string to D-string).
Rake your finger (whichever one struck the above string) if you cross from high to low string (for example D-string to A-string).
If you do it right in this exercise, you should be starting with alternating fingers (index & middle) each time you start it. In other words, the first time you play the two measure sequence you may start with the index finger. The next time you start the sequence, you should be starting it with the middle finger. Do it REALLY slow first...and enjoy it!
You might want to put the click on and loop it at least four times. As for the sound?...Fretless is nice...