Well I'm not going to the LGS, but I do do warm ups every day or every other day if my fingers feel stiff/if I can't seem to hit any notes. Similar stuff to what you've put up Ben, but also doing sweeps, slowly, across the neck, then alternate pick up the high/low E string, sweep back across, pick up the E string, sweep back etc etc until I run out of frets.
Also I've found a great warmup/tech exercise to be simply playing 'random' notes on all the strings, moving up the neck again. I think this has the potential to really get your brain, left hand and right hand working together much more instinctively.
Sounds rubbish though unless you like The Mars Volta!