Blast legs and back with these two moves; Band Prisoner Squats (1) and Lunge Lat Pulldowns (2).  (Be sure to keep the knee over the ankle, rather than beyond the toe). 

Perform 12 to 15 reps of each move.

Aim for two to three sets. You will need a medium to heavy covered resistance tube. (Available here).

Full workout video available on The Buff Mom TV.