how do I put a video I've edited onto my iphone or ipad?

As Rick suggested, simply use iTunes or sync it via the iCloud photo library.

Mylenium

In Ae or Pr make the movie fairly small, under 20MB is a good size.  iPads have lots of pixels so don't downsize the pixel dimensions. 

Send it to yourself in email.

Open the message and click on the attachment. 

When the movie opens hold you finger on the center of the image until a dialog box opens.

Scroll by swiping through the options at the bottom, one will be save to this device, or save movie.

Open the pictures tab and you will find the movie there.

Hi Rasphberrie,

If you have Media Encoder then use these steps>>>

Step 1: go to Composition>Add to Adobe Media Encoder

Step 2: Click on the drop-down arrow next to the format type and choose “H.264”.

Step 3: Click the green button "Play Button"

If not >>

Step 1: File>Export>Add to Render Queue

Step 2: Click Lossless

Step3: Format Options

Step 4: From Video Codec > choose H.264