Here, Freeman wants you to engage your lower core while activating your arms, too.
Using a towel or gliders under your hands, kneel on the floor with your arms extended out in front of you, with your butt on your heels. This should feel like a good stretch through your chest.
Slowly engage your core to lift your butt off your heels and slide your hands toward your knees to a slow four count.
Sticking with that four count, return your hands and butt to your starting position.
Continue for one minute using your lower core to initiate the movement.