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This is the way i do it on Blackhole.
Press green then yellow for the addons downloads go to the script download section and choose one of the backup options eith USB or HDD depending on what your VU+ Duo has.
Install the script and reboot
Now press green then blue if my memory serves me correctly to excecute the script.
You will then need to FTP in to recover your backup form media/usb/backup of media/hdd/backup depending on what script you used.