First, I do recommend taking your rabbit to a rabbit-experienced vet, typically always an exotic vet. A rabbit vet will be able to give you a better estimate of the rabbits age and sex. Age is important for dietary concerns. Rabbits come in such a wide variety of sizes.
It can take time. I would say most importantly is not to force interactions not wanted. It sounds like your rabbit has had very forced handlings by humans, so you need to help your rabbit learn that a human’s present isn’t a sign that the rabbit is about to be handled and forced to do things or go places. A way to do this is just being present without interacting with the rabbit. When you give the rabbit pellets or veggies, just sit in the area while the rabbit is eating. If the rabbit comes up to you, let he/she sniff you, but don’t force a pet. Bring a book, homework, whatever you want to do while just being in the rabbit’s presence. You want the rabbit to associate your presence with safety, and not invading the rabbit’s personal space is a good first stepping stone.
The answers provided in this discussion are for general guideline purposes only. The information is not intended to diagnose or treat your pet. Seek the advice of your veterinarian or a qualified behaviorist.