You’ll need a sled with straps and a lifting belt. Put the straps through your belt and attach the belt to your waist.
Do this in a power-walking manner with an aggressive heel-to-toe action and slight forward lean. The sled pull is a great way to develop the posterior chain without even “lifting.” And you can do it three times a week.
Do it on a flat surface. Typically you’d want to use about three-fourths of your bodyweight or full bodyweight. If your sled weighs 24 pounds then include that in the total weight you’re pulling. Do 5 trips of 40-yard walks. Rest about 60 seconds between trips.