first off, should never have to sit on the bottom to do this. Method as follows. I have a video somewhere without a long hose, but the long hose doesn't necessarily make it any easier.
Doing this neutral is actually easier than on the bottom, so hover prone in the "diving position"
Remove secondary and suicide strap from your head, put the long hose back in.
Undo waist strap and crotch strap.
Tuck your chin down and hike the rig forward a bit
reach back and grab the shoulder straps, tank, or sides of the plate. Doesn't matter which, I go for the tank or manifold if doing it with doubles
Pull the rig up and over your head and flip it forward in front of you tank down, valve facing you, dump the air from the bottom dump valve since it will be floating butt up
Put crotch strap in waist strap and buckle. Clip suicide strap into the primary then onto the right shoulder D-ring. Turn tank valve off, clap OK and you're done.
For donning it's basically the reverse.
Approach rig from the valve side and turn on the valve
Unclip the regs, put off to the side, undo the waist strap and lay the three straps out to the side and bottom
Inflate the wing until the rig is slightly negative. Should still be on the ground, just not quite as heavy, so maybe 2lbs ish negative depending on how floaty you are, how much your lungs can offset buoyancy wise, and how strong you are.
Put your hands through the shoulder straps and grab the top of the tank and throw it over your head. Should have enough leverage to tip the bottom back down to where you can grab the waist strap and pull the rig back down.
Grab crotch strap and get all the straps put where they should be.
Reach back and find the octo hose and put it back on, reach back and grab the primary hose, running the whole length of the hose to make sure it isn't tangled up and you're good to go.
It is possible to do it with the octo and suicide strap on your neck, but you can fubar it pretty easily and get the hoses underneath the shoulder straps. This is a pretty trivial exercise though and doesn't really mimic anything you'd do underwater, but it is good to know for doing no mount restrictions if you're a backmount diver. This is all super simple and takes less than a minute once you get good at it.