Use any 2 power cords to begin with to see which tension you like best. It should be on the lighter side as a beginner.
Start by standing on the Glideboard with feet shoulder width apart and heels 6 inches in front of the Shoulder Rest. Hinge at the waist and keep legs straight and take hold of the foot rest with both hands. Inhale and contract the core muscles and draw the lower body closer to the foot rest. Exhale, and return to the start position with the Glideboard fully extended away from the foot rest.