How do i improve the wifi stability and speed?
You need to fix this one first.
Note that it is never easy to work to cause of wireless problems. Especially as equipment gets older and less reliable.
Turn off all the other airports. You must do it step by step.
I would do a factory reset on A1470.
Reconfigure it using short names, no spaces pure alphanumerics. Bonus points for less than 8 characters.
Passwords same rules but 8-20 characters.
Give your two wireless bands different names. Include the band.. eg TC24ghz and TC5ghz
It may be possible to revert back to single name later but if you are having wireless issues you need to determine which band/channel is the cause.
Now I would recommend you do a wireless survey using a suitable analyser. There is one built into Mac OS so a Mac laptop is what I use. Plenty of others available for different devices.
If you have a suitable Apple laptop here is how to use it.
Pick your OS version.
https://support.apple.com/en-us/guide/mac-help/mchlf4de377f/mac
In the same room as the A1470 check the RSSI (signal strength) of each band.
For Mac diagnostics.. open the scan.

I get this

The bold line shows the wireless I am connected to.. The wireless router is in the next room but gives excellent signal at -32dB. You should get at least -45dB (remember negative numbers the larger the number the less signal you have). If it is much less than this your A1470 needs replacement.
Then test the signal in the location you wish to place each Express.
The signal should be better than -60dB on 5ghz and -50dB on 2.4ghz. Worse than that you need to relocate the Express to better positions.
Make sure your main router has wireless off so it is not interferring with the signal.
Once you do these tests reset each Express and do the configuration again
What mode are you using the Express? Extend wireless or join a wireless network.
Note that any device connecting by wireless to the Express to get network connectivity assuming you are using Extend will get slow speeds.. at best half of what a device connected directly to the A1470 gets and probably a lot worse. Extend wireless is not a great way to setup wireless networks.
Post screenshots and as much info as possible if you still need help.
How do i get my TC A1409 running again and access my files on it?
Once you get the network running.. plug the A1409 WAN port into the A1470 LAN port with ethernet.
Reset it to factory.. No files are lost doing this.
Run through the setup again. This time turn off wireless. There is no need to have two wireless routers sitting next to each other. You should be able to access the TC over the network. If it fails and you have a computer with ethernet port try plugging it directly into the computer. This will require another reset but you can do it in total isolation to the network.