Gosh, I'm terrible at giving advice on this. I just don't know what practice routines are a help vs. a hinderance. Regardless, I will say your best ally is slowing everything down to the point of almost total boredom...for instance, if you are given a practice routine, probably do it 20 BPM slower than you're told to. I swear, practicing things super slow with a metronome is awesome. It's much easier for assessing your dynamics, your imperfections, and your tone. And for establishing good time, of course. I wish I had better ideas for exercises, but I was never given any and I never practiced anyway tbh, so I'm a terrible example.