Hook up (that will always get you if you forget that step). I turn a bit forward and place my forward foot on the rail. I brace myself with my aft hand on the rail behind me and forward hand on the trap handle. I ease out and over the rail till the trap wire supports my weight. I push out with my aft hand till I can get my aft foot on the rail and then extend the aft leg.

How do I do it with the main and tiller? I sheet the main to power up and hold the helm on a course. Check that you are stable both on a safe course and not starting to fly the hull too much. Check for any approaching gusts!

I place the tiller on the rail just to aft of my sitting position and hold with my thumb on the rail and palm over the tiller. I turn forward and I get the forward foot on the rail, uncleat the main and place it in my aft hand on top of the tiller, on the rail (main held and course held steady) Reach for the trap handle with the forward hand then push out with the aft hand. Once my butt is over the side I grab the mainsheet again with my forward hand then push out with my aft hand I then extend the aft leg as I slide my aft hand out along the tiller (also have to slip the mainsheet through my forward hand as I extend out. Keep the forward leg more rigid and keep the aft leg bent a bit, so you don't fall forward.

I don't like to keep the sheet in the cleat, but will do that when the conditions are stable. Best to learn how to do it with the cleat un-done. I have been hit by puffs when in mid transition. Having the sheet uncleated and held in my hand allows me to slip the sheet out if I have to.