Ftp to media/hdd & retrieve your backup files then flash with usb just like a normal image, or some images will allow you to restore a backup or flash directly from your hdd from within the images backup/restore settings but you forgot to mention which you are using.
Caveat: Even though it is a standard feature of ATV it doesn't always work. Often seen complaints of 'unable to unmount' when the restore fails. Sometimes GUI restart fixes this but not always. Not used for a while myself so please feel free to test and post your finding.
Most reliable way to do this has already been described in post 2 and there are added advantages in doing this:
You won't make the mistake of trying to restore from an image in multiboot which will then overwrite your flash image by mistake.
You get the extra exercise of getting up to insert & remove the USB stick.
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