If fine in the past ask yourself what changed. Likely time off from outdoor riding. Just get back in the routine and monitor.
Otherwise.....most of the time on-bike pains are related to either a fit coordinate problem or a bike fit being too aggressive for the person.
I'm not personally a fan of prescribing workouts to fix bike fit related pains as the only medicine. I'd rather see folks fix the pain immediately by adjusting the bike fit, then in the meantime work the body. Then once the body is there, consider updating the fit.