After you Export Media, select Queue, when you get to AME, then at the bottom left, there is time code and an in & out little arrow button.
Now your cursor will be sitting where it was in the sequence so if your going from zero to 3 minutes, park your cursor at the 3 min. mark, export and then just hit the out button and you’ll have that in & out done.
Go back to sequence and do it again for ea. section needed.
There may be other ways, it’s the way I do it.
Chris Tompkins
Video Atlanta LLC