Set a benchmark metronome where you can play with NO mistakes, and zero tension in your shoulder
Play through the exercises but pay attention to using your forearm and wrist movement, and focus on relieving tension in your shoulder and neck
Make your way through each exercise until you master it at a baseline BPM. Your speed doesn't matter right now
This will train your mind to use correct muscles and memory to complete the exercises. Training incorrect memory is like going backwards, you'll have to undo it later!
Pay attention to pick angle, the sound of your guitar and the quality of a note, hold yourself accountable and don't let mistakes slide
When you feel like you have completed each section, step up the BPM, 10bpm per week until you reach 200+ bpm and can play the exercises flawlessly for 1 minute
Make sure you practice every beat and off beat!
When you're done with all of these, the weekly shredule should continue to challenge you!