I have went back to absolute basics because of the nerve/tendon damage in my hands. Spider walks, scale drills, alternate picking, and right hand fingerpicking de-synchronization with the left at tempo. Make sure you're practicing with a metronome always. My favorite right now is 8th notes at 100BPM (it's all my hands can take), just up the frets, 1234 on the right hand, pulgar, indice, medio, anillo on the right hand. I throw in the pinkie and skip pulgar every 4th measure to keep things interesting. Skip strings, alter what order your left hand plays, 2431, 3142, whatever. Alter what order your right hand plucks, IPMA, MIAP. Just keep the tempo and dynamic consistent, that's the key. It's harder than people think.
That for 15 minutes, after stretching your fingers. People overlook stretches. I don't understand that. I have a list of stretches from my therapist (again, major nerve/tendon damage in my hands), I've just been doing those before each playing session. You can probably look up some decent stretches you can do, I would suggest at least 5-10 minutes of that. You stretch before you exercise, it should be no different playing guitar for an extended period. Your hands will thank you later--trust me.
You can mix up your warmups, too. Doesn't always have to be fingerpicking. Swap out alternate picking and speed drills to keep from getting too static. But always, always, always with a metronome. I just recently bought the Soundbrenner Core Steel edition. One of the best practice aids I've ever had--YMMV. Super expensive. But I needed a new watch anyway.
So yeah, that's my advice!
-s.webp?v=1783250515 "Vox AC15")
