https://pastebin.com/sU3NLBT1 (New, probably faster Azumarill route)

https://pastebin.com/YeHEAwaw (Old slower but a little safer Typhlosion route)

Probably a couple or errors, but should be useable. Have fun

Some useful maps:

Mound cave (Dark area) Follow white line you will be able to see the yellow parts of the walls, use that and bonks to navigate red dot = dynamite other dots = power rangers

Naljo Ruins: Does not show items or path as that is described in the notes