Quest's To Get 45 Defense:

The Fremennik Trials
2,813 Defense Exp

Dragon Slayer
18,650 Defense Exp

Monkey Madness
20,000 Defense Exp

Nature Spirit
2,000 Defense Exp

Holy Grail
15,300 Defense Exp

In Search of the Myreque
600 Defense Exp

In Aid of the Myreque
2,000 Defense Exp

Quest's To Up Prayer:
I do reccomend doing all of these quests, since you will be needing them sometime anyways. But!, most of these can be replaced by offering bones to a gilded POH altar.

Holy Grail
11,000 Prayer Exp

Swans Song
10,000 Prayer Exp

Making History
1,000 Prayer Exp

Mountain Daughter
1,000 Prayer Exp

Recruitment drive
1,000 Prayer Exp

Restless Ghost
1,125 Prayer Exp

Priest in Peril
1,400 Prayer Exp

Ghosts Ahoy
2,400 Prayer Exp

Rag and bone man
5,500 Prayer Exp

Rum Deal
7,000 Prayer Exp

Spirits Of The Elid
8,000 Prayer Exp