I think the “rsync” option should work well for your circumstances. Are you familiar with rsync?
It can basically “copy” everything in a directory you specify, and using SSH you pull the files down to where you’d like. It’s basically like a linux “sync” tool between two remote hosts.
You can probably find something in the forum here by just searching “rsync” for a basic guide specific to MIAB. There are probably a few quirks you could need to work out, this thread might be helpful as this user had a slight hiccup: [Solved] Enabling rsync backup for the first time in mailinabox