Working between Premiere and After Effects

1) - File
    - Export
    - Change format to 'Quicktime'
    - Change Preset to 'Custom'
    - Change Video Codec to 'PNG'
    - Click Export

2) - Highlight clips that you want to move to After Effects
    - Right click
    - Scroll down to 'Replace with after effects composition'
    - After Effects will then come up with the clips in
    (To avoid losing the clips from Premiere Pro, before you go on 'Replace with after effects  
    composition', duplicate the clips before hand)

3) - Go onto Premiere Pro
    - Move Premiere Pro over to the right, so that after effects is in the background.
    - Go to the project panel
    - Drag and drop sequence into after effects

4) - Save work on Premiere Pro
    - Go onto After Effects
    - Double click the Project Panel
    - Select Premiere Pro Project
    - Import as Footage
    - Click 'Open'
    - Choose your footage from dialogue box which comes up