Blue Monk in Bb at 90 bpm

Practice the chromatic movement from the 3rd of the chord to the 5th. Try it as quavers (eighth notes) in an upward direction such as in the melody to Blue Monk which you should learn.

Now play chromatic triplets up and down from 3rd to 5th which is a cool Trad jazz style lick. It works really well from the 5th to the dominant 7th of the chord as well since that is the same interval (a minor third).