4 sets of:
10 banded goblet squats with 3 second slow count on descend, immediately followed by 25 banded step-ups each leg.

Note: Use a light-medium weight for the banded squats and a medium tension band. Lean back against the band while squatting as if the band would catch you and prevent you from falling. Be intentional with the slow count tempos. Use a light band for the step-ups. Rest 2 minutes between sets.