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.
Lie on your back with your head on the Headrest. Attach a Foot Strap to each foot. Bring your legs as vertical as possible and in line with your hips. Keep your legs straight and rest your arms at your sides. Keeping the legs and feet together, press your legs straight down, using your rear thigh muscles, until your legs are parallel to the Glideboard. Pause, then slowly release back to the starting position.