$ pg_dump --no-acl --no-owner -h [host ip].compute-1.amazonaws.com -U [user name] -t [table name] --data-only [database name] > table.dump

$ heroku pg:credentials:url [DATABASE] -a [app_name]
Connection info string:
   "dbname=[database name] host=[host ip].compute-1.amazonaws.com port=5432 user=[user name] password=[password] sslmode=require"
Connection URL:
    postgres://[username]:[password]@[host ip].compute-1.amazonaws.com:5432/[database name]

$ echo "truncate [table];" | heroku pg:psql [DATABASE] -a staging_app

$ psql "[pasted postgres:// from pg:credentials:url of staging app]" < table.dump
SET
SET
...
...
...
...
$