Part 3: Beat Aria, Nestpine Gym — Plume Badge

Beat Aria, Nestpine Gym — Plume Badge opens 14 areas. There are 30 trainers standing in them. The fights at this checkpoint are Elder Knight Eunice, Nina, Elder Sage Morgana.

Where to go

1. Frostbite Cave (1F Exits to Nestpine Town)

   Wild: Sealeo 90% · Lv —, Woobat 40% · Lv —, Spheal 20% · Lv —, Zubat 20% · Lv — +6 more

2. Frostbite Cave (2F)

   Wild: Sealeo 90% · Lv —, Woobat 40% · Lv —, Swinub 20% · Lv —, Zubat 20% · Lv — +6 more

3. Frostbite Cave (3F First snowy floor)

   Wild: Snorunt 40% · Lv —, Bergmite 20% · Lv —, Zubat 20% · Lv —, Swinub 10% · Lv — +2 more

4. Frostbite Cave (4F)

   Wild: Vanillite 40% · Lv —, Swinub 20% · Lv —, Woobat 20% · Lv —, Snorunt 10% · Lv — +2 more

5. Frostbite Cave (5F)

   Wild: Zubat 40% · Lv —, Snorunt 20% · Lv —, Woobat 20% · Lv —, Bergmite 10% · Lv — +2 more

6. Frostbite Cave (6F Exits to Windmist City)

   Wild: Zubat 40% · Lv —, Bergmite 20% · Lv —, Vanillite 20% · Lv —, Roggenrola 10% · Lv — +2 more

7. Edamist Heights

   Wild: Gurdurr 60% · Lv —, Ursaring 30% · Lv —, Staravia 25% · Lv —, Cubchoo 20% · Lv — +5 more

   Trainers: Beauty Dana Lv 40

8. Frostbite Cave (2F via the Windmist side of Edamist Heights)

   Wild: Smoochum 20% · Lv —, Swinub 20% · Lv —, Woobat 20% · Lv —, Zubat 20% · Lv — +3 more

9. Windmist Summit

   Wild: Cubchoo 40% · Lv —, Mienfoo 20% · Lv —, Herdier 10% · Lv —, Snover 10% · Lv — +4 more

   Trainers: Battle Girl Davina Lv 22, Kindler Milan Lv 22, Explorer Harleigh Lv 23, Explorer Olympia Lv 23, Kindler Brandon Lv 23, Ninja Boy Marcas Lv 23

   Pick up: TM18 Aurora Beam, TM47 Steel Wing

10. Ignis Roost

    Wild: Golett 40% · Lv —, Baltoy 20% · Lv —, Pidgeotto 20% · Lv —, Bronzor 10% · Lv — +2 more

    Trainers: New Elders Grunt Lv 23, New Elders Grunt Lv 23, New Elders Grunt Lv 23, New Elders Grunt Lv 23

    Pick up: TM50 Ancient Power

11. Frostbite Cave

    Trainers: Psychic Morton Lv 19, New Elders Grunt Lv 20, Psychic Finley Lv 20, New Elders Grunt Lv 21, New Elders Grunt Lv 21, New Elders Grunt Lv 21 +4 more

12. Windmist City

    Trainers: Explorer Abbie Lv 21

13. Apex Temple

    Trainers: New Elders Grunts Lv 22, New Elders Grunt Lv 24, New Elders Grunt Lv 25, ★ Elder Sage Morgana Lv 49

14. Windmist Gym

    Trainers: Kindler Amit Lv 25, Kindler Barry Lv 25, Kindler Hector Lv 25, ★ Nina Lv 28

★ Elder Knight Eunice — Frostbite Cave

4 Pokémon · level cap Lv 26 (every cap) · Elder Knight Eunice’s own page

	Pokémon	Moves
	Snover Lv 24
	Froslass Lv 24
	Noctowl Lv 24
	Amaura Lv 26

★ Nina — Windmist Gym

4 Pokémon · level cap Lv 28 (every cap) · Nina’s own page

	Pokémon	Moves
	Pignite Lv 26
	Magmar Lv 26
	Heatmor Lv 26
	Camerupt Lv 28

★ Elder Sage Morgana — Apex Temple

5 Pokémon · level cap Lv 49 (every cap) · Elder Sage Morgana’s own page

	Pokémon	Moves
	Mismagius Lv 47
	Houndoom Lv 47
	Drapion Lv 47
	Sigilyph Lv 47
	Gengar Lv 49 · Gengarite

Everything you can have caught by this checkpoint · Open the interactive guide

It also doesn't say when Rimewood Forest opens up, so it is in no part above; it has its own route page.