Better settings to export from Ae if you wish to bring it back on Premiere ?

Sorry for asking question as a newbie. I wish to export the stuff from after effects and at last export it to Premiere for whole vlog editing, sound design and color grading. I know the best way is dynamic link, but I'm not able to use it since the Adobe Plan I've suscibe doesn't support.  So I want to know which format and codec is better during the process for high quality result and best for continue editing in Premiere Pro.

My AE and Pr are both 2023. Thanks a lot~